I recently went to the allergist with my 3 year old son. Our allergist is an allergist, immunologist, and rheumatologist. In the examination room was a diagram of a healthy bone and a bone with osteoporosis. My son is very observant, and in that "why" phase. I ended up explaining the best I can what the pictures were. I thought it went over his head. Over a week later, out of the blue, he says to me "mommy, Grandma and Grandpa need to get their bones out". WHAT? He went on to explain to me that they are old (sorry Grandma and Grandpa) and their bones are holey. The needed new bones that are strong like his. Besides being thoroughly impressed with my kid (I'm biased I know), it got me thinking about bone health.
We all know that calcium is good for our bones, that's why are parents made sure we drank our milk. Up until now I didn't think there was much else I could do to improve my bone health. After a little research I got a great surprise. Did you know that ballroom dancing can build strong bones. Ballroom dancing is a moderate, weight bearing exercise. Weight bearing exercises stress your muscles and bones more than everyday life. Some other weight bearing exercises include yoga and golf. But, you can't get cozy and romantic with your partner while playing golf.
Cycling classes are popping up everywhere. It's a great way to strengthen your cardiovascular system, but it does nothing for your bone health. Activities like swimming and biking are non-weight bearing activities.
According to the Surgeon General, by 2020 half of all people over the age of 50 will have weak bones. Weak bones increase the rise for a fracture, which besides being painful, can seriously limit mobility. We can improve our overall health and bone health by getting enough calcium, vitamin D, and exercise.
So grab a glass of milk, walk in the sunshine directly to your ballroom dance lesson :-)
Friday, July 17, 2015
Monday, June 29, 2015
Wedding Dance Lessons
Here are a few questions to ask yourself before beginning dance lessons in preparation for your wedding.
Do I want to just take lessons for my first dance, or do I want to be able to dance with my spouse all night long?
Learning a choreographed dance can take anywhere from a few months to a year, depending upon what you have in mind. If you would like to learn several different types of dances, so you can dance all night long, you definitely need to start a year ahead.
Does anyone I know want to take dance lessons as well?
Many dance studios (including Roc Ballroom) offer a referral program. Before beginning dance lessons ask your dance studio about their program. At Roc Ballroom, for every person you refer (that takes a lesson) you get one free private lesson.
What do I wear to the dance lesson?
If you have the shoes that you will be wearing on your wedding day you will want to bring them. Many ladies find that they would like to purchase white ballroom dance shoes for their wedding as well. They are very comfortable and much easier to dance in. Wearing sneakers is not advised, they making turning much more difficult. Wear comfortable clothing. Ladies if you are wearing a skirt remember to bring shorts to wear underneath, if you are nervous it may come up when you turn.
How many times a week can I commit to going to a dance lesson?
The more times per week you can come the faster you will learn. You will remember what we did in the last lesson and we will spend less time reviewing. Typically, a couple will take their lessons one time a week. If you can only come every other week, plan on taking more lessons and starting much earlier.
We will post more questions as wedding season continues. If you have a question you would like to see in our next post, please leave your questions in the comment box below (or on Facebook).
Do I want to just take lessons for my first dance, or do I want to be able to dance with my spouse all night long?
Learning a choreographed dance can take anywhere from a few months to a year, depending upon what you have in mind. If you would like to learn several different types of dances, so you can dance all night long, you definitely need to start a year ahead.
Does anyone I know want to take dance lessons as well?
Many dance studios (including Roc Ballroom) offer a referral program. Before beginning dance lessons ask your dance studio about their program. At Roc Ballroom, for every person you refer (that takes a lesson) you get one free private lesson.
What do I wear to the dance lesson?
If you have the shoes that you will be wearing on your wedding day you will want to bring them. Many ladies find that they would like to purchase white ballroom dance shoes for their wedding as well. They are very comfortable and much easier to dance in. Wearing sneakers is not advised, they making turning much more difficult. Wear comfortable clothing. Ladies if you are wearing a skirt remember to bring shorts to wear underneath, if you are nervous it may come up when you turn.
How many times a week can I commit to going to a dance lesson?
The more times per week you can come the faster you will learn. You will remember what we did in the last lesson and we will spend less time reviewing. Typically, a couple will take their lessons one time a week. If you can only come every other week, plan on taking more lessons and starting much earlier.
We will post more questions as wedding season continues. If you have a question you would like to see in our next post, please leave your questions in the comment box below (or on Facebook).
Saturday, June 20, 2015
Pilates: a refreshing mind-body workout
Pilates has been a favorite form of training and exercise for dancers in the United States since 1926. Joseph Pilates developed his system of training during WWI, and after leaving Germany he brought it to New York City. Many famous dancers such as George Balanchine and Hanya Holm have practiced Pilates and Pilates technique. It has been favored among dancers because it develops long, lean muscles and treats the body as a whole. Some of Joseph Pilates' students opened their own studios. Pilates has increased in popularity throughout the country in the past 89 years, but especially in the 1980s. It's no longer a form of exercise for the rich and famous. You can find a Pilates class in most cities around the country. In Rochester you can find Pilates classes at the following locations...
- Pilates Plus (www.pilatesplus.net/)
- Hana Pilates (http://www.hpbodyworks.com/)
-Pilates of Rochester (http://pilatesofrochester.com/)
- You can also find Pilates classes in most gyms and fitness centers.
Your can find group mat classes, group reformer classes, spring board classes in most Pilates' studios. Private and semi private lessons are also very popular, think of it as working with a personal trainer.
" Pilates builds a strong core, increases strength and flexibility simultaneously, and improves posture, stability and alignment. It also emphasizes complete concentration on smooth, flowing movement, and proper breathing. You become acutely aware of how your body feels, where it is in space, and how best to control its movement" (www.pilates.com)
I personally have only experienced group and private mat classes and I LOVE THEM!!! I feel challenged without being discouraged. I have also been someone that doesn't enjoy going to the gym but I look forward to going to Pilates (and yoga). I don't know if it is because of the mind-body connection they emphasis with breathing, or I'm just happy not to be in a gym with "lunkheads". Either way I feel relaxed and accomplished when I leave. Now that I am home with my two adorable children, I find myself taking care of them more then myself. It's crazy how quickly I was able to push aside my own health to focus on giving everything to my family. As mothers, I think we feel guilty at times for doing things for ourselves. Taking a couple hours out of the week to exercise, or take a dance class seems like a selfish act. But, I have made a promise to myself to get healthy. Not only because I would like to lose my baby weight, but because I want to set an example to my children that taking care of your physical (and mental) health is important.
If you would like to see Pilates classes added to the Roc Ballroom schedule please comment below.
- Pilates Plus (www.pilatesplus.net/)
- Hana Pilates (http://www.hpbodyworks.com/)
-Pilates of Rochester (http://pilatesofrochester.com/)
- You can also find Pilates classes in most gyms and fitness centers.
Your can find group mat classes, group reformer classes, spring board classes in most Pilates' studios. Private and semi private lessons are also very popular, think of it as working with a personal trainer.
" Pilates builds a strong core, increases strength and flexibility simultaneously, and improves posture, stability and alignment. It also emphasizes complete concentration on smooth, flowing movement, and proper breathing. You become acutely aware of how your body feels, where it is in space, and how best to control its movement" (www.pilates.com)
I personally have only experienced group and private mat classes and I LOVE THEM!!! I feel challenged without being discouraged. I have also been someone that doesn't enjoy going to the gym but I look forward to going to Pilates (and yoga). I don't know if it is because of the mind-body connection they emphasis with breathing, or I'm just happy not to be in a gym with "lunkheads". Either way I feel relaxed and accomplished when I leave. Now that I am home with my two adorable children, I find myself taking care of them more then myself. It's crazy how quickly I was able to push aside my own health to focus on giving everything to my family. As mothers, I think we feel guilty at times for doing things for ourselves. Taking a couple hours out of the week to exercise, or take a dance class seems like a selfish act. But, I have made a promise to myself to get healthy. Not only because I would like to lose my baby weight, but because I want to set an example to my children that taking care of your physical (and mental) health is important.
If you would like to see Pilates classes added to the Roc Ballroom schedule please comment below.
Wednesday, June 17, 2015
Flexibility
We all know that dancing improves flexibility more than doing nothing at all. But, how flexible do I need to be to ballroom dance? Should I be doing stretches in-between classes? How does my dance goals relate and help my overall fitness goals?
One of the reasons I fell in love with ballroom dancing is because I didn't have to be super flexible to be successful, and more importantly, feel beautiful. Being classically trained in ballet and modern dance, flexibility was a focus on a daily basis. It has never been something that has come easy to me. Not being flexible is no excuse to not try ballroom dancing.
Even today, I don't think of myself as a flexible person. It's my own personal goal to increase my flexibility. I will be doing a challenge with all my students during the month of July to increase their flexibility as well. This new goal has been inspired by many of my students. As adults, many of us sit at a desk most of the day. Thinking about posture and the way we sit, never crosses our mind. But, over time sitting and standing with poor posture will tighten the muscles. Remember making a funny face as a child, and your mother would warn "if you keep making that face it will freeze that way". Same thing. I have reminded my students to stand tall, and focus on their posture but for some it is physically impossible without increasing the flexibility in their pecks, neck, shoulders, and back. I know I don't want to be hunched over at 85, and I'm sure you don't either.
Tip #1 : set a reminder on your phone that says "posture". This will help remind you to still work on it while multitasking at work.
Many students see fancy dips and tricks on Dancing with the Stars and want to do something similar. However, it's simply not safe to try some tricks with out strength and flexibility training. This is why many dance studios are offering Stretch and Strength classes. (If you are interested in seeing these classes added to the Roc Ballroom schedule comment below.) A combination of yoga and Pilates classes are another great way to achieve this goal.
Tip #2 : Sit on the floor and stretch while watching TV at night.
Hip and leg flexibility is another area that will need improvement to achieve your dance goals. The technique in both rhythm and smooth dances require a certain amount of flexibility to feel "easy". You may have watched professionals on TV or at a competition and thought "wow it looks so easy for them, it must come naturally". Well, even though there are a few people that pick up dancing easier then others, everyone has to work hard at it. You can do the steps without flexibility but it will feel like a lot more work.
Tip #3 : Don't forget to breathe as your stretch. Take a large breath in and as you breathe out stretch further.
If you are looking to improve your overall fitness and dance skills at the same time then stretching on a regular basis is a no brainer. Although being very flexible isn't required to enjoy ballroom dancing, it will make you look like you are a natural. Ideally stretching will become part of your daily routine, but start out with a small, achievable goal. For example, I will stretch while watching TV 3x a week for the month of July. You can do it! I believe in you! Comment below to let me know how the stretching is going. Follow me on Facebook and Twitter to get more tips and stretches.
~Meg~
One of the reasons I fell in love with ballroom dancing is because I didn't have to be super flexible to be successful, and more importantly, feel beautiful. Being classically trained in ballet and modern dance, flexibility was a focus on a daily basis. It has never been something that has come easy to me. Not being flexible is no excuse to not try ballroom dancing.
Even today, I don't think of myself as a flexible person. It's my own personal goal to increase my flexibility. I will be doing a challenge with all my students during the month of July to increase their flexibility as well. This new goal has been inspired by many of my students. As adults, many of us sit at a desk most of the day. Thinking about posture and the way we sit, never crosses our mind. But, over time sitting and standing with poor posture will tighten the muscles. Remember making a funny face as a child, and your mother would warn "if you keep making that face it will freeze that way". Same thing. I have reminded my students to stand tall, and focus on their posture but for some it is physically impossible without increasing the flexibility in their pecks, neck, shoulders, and back. I know I don't want to be hunched over at 85, and I'm sure you don't either.
Tip #1 : set a reminder on your phone that says "posture". This will help remind you to still work on it while multitasking at work.
Many students see fancy dips and tricks on Dancing with the Stars and want to do something similar. However, it's simply not safe to try some tricks with out strength and flexibility training. This is why many dance studios are offering Stretch and Strength classes. (If you are interested in seeing these classes added to the Roc Ballroom schedule comment below.) A combination of yoga and Pilates classes are another great way to achieve this goal.
Tip #2 : Sit on the floor and stretch while watching TV at night.
Hip and leg flexibility is another area that will need improvement to achieve your dance goals. The technique in both rhythm and smooth dances require a certain amount of flexibility to feel "easy". You may have watched professionals on TV or at a competition and thought "wow it looks so easy for them, it must come naturally". Well, even though there are a few people that pick up dancing easier then others, everyone has to work hard at it. You can do the steps without flexibility but it will feel like a lot more work.
Tip #3 : Don't forget to breathe as your stretch. Take a large breath in and as you breathe out stretch further.
If you are looking to improve your overall fitness and dance skills at the same time then stretching on a regular basis is a no brainer. Although being very flexible isn't required to enjoy ballroom dancing, it will make you look like you are a natural. Ideally stretching will become part of your daily routine, but start out with a small, achievable goal. For example, I will stretch while watching TV 3x a week for the month of July. You can do it! I believe in you! Comment below to let me know how the stretching is going. Follow me on Facebook and Twitter to get more tips and stretches.
~Meg~
Subscribe to:
Posts (Atom)