Cross Training–Arm Strength

“Dancers often lack upper body strength. We spend so much of our time focusing on what the legs and feet are doing that we neglect the upper body,” says Nikol Klein, a former dancer and personal trainer.

I didn’t realize how true this was until I started doing arm workouts last summer. I now have a better understanding of how much arm strength can affect not only port de bras but also posture and overall movement quality.

Thanks to the internet, it’s easy and inexpensive to improve arm strength. Here are some workout videos I’ve found helpful:

Without Weights

Andrea Palen, 5 Minute Arm Workout

 

Ballet Beautiful, Swan Arms Workout

 

With Weights (Or water bottles)

Nikol Klein, Ballet Strength Arm Exercises for Port de Bras

 

Arm-Toning Moves from Ballet Body

 

Blogalites, Applause Arms Workout

 

Fitness Blender, Tank Top Arms Workout

Things Have Been A Little Crazy Around Here…

…but I’ve still been going to ballet, more than I used to. I just haven’t had time to write about it. But it’s been going really well. I’ve finally been able to go to class consistently, which has made me feel a lot stronger than I have been. I also finally feel like I’m starting to get some of my flexibility back.

My feet still seem really weak — although my calves seem really strong — so I really need to keep working on therabanding and other foot strengthening exercises.

I haven’t really been running as much, besides a race and a fun run in late September and early October. Here’s a photo from the fun run on a new boardwalk on the river here:FullSizeRender (2)

I plan on starting to run more now that things are slowing down a bit and recent things have given me a bit more of inspiration to start running some more, including the boardwalk opening and reading What I Think About When I Think About Running by Haruki Murakami. I plan on starting super slow again, to be extra careful.

Other things we’ve been up to:

A trip to the Baltimore aquarium where my friend got engaged:FullSizeRender

Working a fair for college students with work:FullSizeRender (1)

Art Museum trip with my friends (channeling Rocky here):

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Ballet = Fun, But Sometimes That’s Easy To Forget

About two weeks ago, I had a pretty miserable ballet class. I was upset with how I was doing in center floor and pretty much beat myself up about it for a while afterwards. I forgot that ballet class was supposed to be fun.

I didn’t make it to another class until this past Friday.

Part of the reason I didn’t go back was because I was feeling exhausted and sick, but deep down I was too nervous go back. So I didn’t.

I made excuses as to why not to go — I needed more sleep, I should do some work, I’m too tired. But I finally forced to go on Friday even though I didn’t get much sleep the night before.

There were only five of us in the class and I ended up standing at the front of the barre (technically the back) and had someone who was taking her first class following behind me.

That’s a lot of pressure for a “first” class back, and I definitely sweat more than I usually do. But I was really proud of the fact I managed to remember (most) of the combinations, even those in the center. I was practically in tears by the time I left.

Happy tears. Ballet is supposed to be fun. I need to remember not to beat myself up so much when I have a “bad” class.

I went to class again on Saturday morning. I also did pre-pointe in my soft shoes afterwards.

My body has been really sore and tight lately after class too, so I’ve decided to try to make more of a point (no pun intended) to stretch more at home, especially now that I have the room to  do so. I cleared off my barre (I had been using it as a drying rack) and did some stretching earlier today.

Another exciting thing that came out of this weekend is the fact that my instructor plans on starting at square one again in a pointe class on Fridays, so I’ll finally be able to start again.

How have your classes been going now that it’s practically fall?

Q and A with Nancy Lorenz, Author of the Strength of Ballerinas

Strength_of_Ballerinas_blog_tour

I was given the lovely opportunity to do a Q and A with the author of The Strength of Ballerinas, Nancy Lorenz, who is also a fellow adult ballerina! The book came out earlier this month, and you can learn more about it here and enter a chance to win it at the end of this post!

Why did you start ballet?

When I was younger, like many kids, I wanted to wear the pretty tutus. Then, later when I started to train more seriously, I still wanted to wear the tulle, but I wanted to dance to that glorious music too.  For me, there is an immense pull between the image of the graceful ballerina, the dance, the music, and the art that comes together so well in ballet.  The interpretation of the music to movement to audience is what makes it so magical.

When did you start taking classes?

I had a late start.  I took my first classes when I was four, but then not again until I was twelve.  I was unable to continue, but took it up again, at age sixteen and a half.  I started seriously studying too late to try for an apprentice program, or audition for a company.  I went to New York to study acting and dance, and I picked up my ballet training again.  I was in dance heaven there, and really loved the New York classes, as they were very professional.

What is your favorite part about ballet?

I love the drama of it all – especially the tragic ballets.  While I also love the happier dances, the folk ballets, and the shorter works, I think that the “white ballets” with their tragic themes bring us out of our normal lives, and into a world that enraptures, mesmerizes, and entertains us for a few hours.  It is an escape where we can suspend belief, and fall headlong into the story.

It’s the combination of the dramatic moments, again coupled with the crescendos of the music, as well as with the sweet violin that conveys the more tender moments that pull us toward the art.  Swan Lake, Giselle, Les Sylphlides are my favorites.

Least favorite part?

Sore feet.  Lack of stamina. It’s a continual perfectionism to remember to turn out, hold my hands just so, and point!

My character, Kendra, in The Strength of Ballerinas, tries to “maintain lift, land light as a feather, and stretch the jump.”  She thinks about all of these things at one time, yet makes it look effortless and graceful – a difficult task. Add some “star quality” and you have quite a tall order!

The prima’s do it; however, comparing yourself to the most elite performers makes you feel that you fall short. Everyone, though, you must remember, is a different performer, with different personalities, unusual presentations….  Every dancer has his or her own special set of qualities to offer.

What is your book, The Strength of Ballerinas, about?

Overall, the book is about having a voice in your own life.  It is about being able to accomplish something, despite an obstacle, and the way to do that is through determination, and, an immense love of your art.

Kendra Sutton is a ballerina with a clear path into an Apprentice program of a big company, but when fate deals her a different path, she must fight with all her might to get back to New York and to a placement in Manhattan Dance.  Does she do it?  You’ll have to read the book to find out!

Who should read it?

The book is YA – that’s for young adults, aged 12 through 18; however, I think that the idea of aspiring to be a ballerina is something that is pretty basic for females.  I can definitely see twenty-something’s reading it also (and I wouldn’t be surprised if a mom or two snuck in to read it, secretly admitting that they too always wanted to be a ballet dancer!  Adults of all ages, I think can relate.)

Even if you don’t like ballet (and many girls don’t) this book is about dreams, overcoming obstacles, and finding your own path in life.  Whether you are an actor, writer, musician, science major, or star athlete, you still need dedication. This book is about dedication, and discovering the cost of getting there.

How does your own personal ballet (and life) journey relate to your novel?

Because my training was not constant, I understand the angst of completing training to get somewhere.  I know what it’s like to have a goal, and not have the opportunity at hand.  Even with uninterrupted training, many dancers’ goals are thwarted, due to injury, proximity to a good ballet school, emotional and financial support, ability…. The list can go on and on.  Determination really kicks in to keep your eye on the goal though, no matter how long it takes.  I think I conveyed some of my personal journey in my character, Kendra.

What advice would you give to others looking to start ballet?

Well, even though I still take ballet three times a week, including pointe class, I work as a college adjunct professor in my day job.  As I say in my bio, my advice is for dancers to go out and read and learn more about the world.

Learn about other historical eras, and see how the clothing, culture, politics, customs, and time periods affected the way people behaved and moved.  After all, ballet companies perform many “period pieces,” and wouldn’t it be nice to know the etiquette of the era to bring back to your art?

For instance, how do you let a gentleman take your arm, as you walk into a dinner party?  How does wearing a longer skirt affect your movements onstage?   Which curtsy is appropriate for a ballet, set in the 19th century? The 18th?   It’s called, “style.”  You see it in the first act of  The Nutcracker; in Frederick Ashton’s, A Month in the Country.

 If you’re set to perform the sixteenth century lovers, Romeo and Juliet, you’ll have to follow the protocol of the era in dress and etiquette as well.  What’s the difference between a pavane, a Quadrille, and a waltz?

This is a long answer, I realize; however, I know that all of you out there know ballet.  You’ve got the pirouettes, arabesques and lifts.  My advice would be to learn more, by reading, or watching historical movies in order to bring knowledge back into your art!

Overall, I think that ballet is a zenith of art, as it contains music, drama, and dance.  We are so lucky to be able to participate in this art that inspires, moves, and elevates civilization itself.

I love ballet.

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Ballet Instructor Profile: Megan Berryhill

Me Contemporary Position HoldThis week’s profile is of Megan Berryhill, who runs BalléNess, where ballet meets fitness in an online dance studio, allowing dancers to dance and work out from the convenience of their own home.

How long have you been dancing?

I’ve been dancing for 25 years.

Why do you dance ballet?

My husband and I were talking about this last night. (He is not a dancer). He asked me what is it about dance that I love and I said “first, if I didn’t do ballet my body would hurt. I will never stop. I can tell even after one day. My body tells me. “ The second reason I like to dance, specifically ballet, it gives you a creative outlet to let go of tension, energy, and emotions but in a controlled way.

Who/What inspires you to dance?

My students. All of my students definitely are inspiration to continue dancing and teaching. Another inspiration is music. Music always inspires me to dance. I find it difficult to listen to music and not have choreography forming in my head.

How long have you taught ballet?

I’ve taught ballet for ten years.

Where do you teach ballet?

I am originally from Pennsylvania and have taught in VA, OH, PA and NYC, but I currently am living in Baku, Azerbaijan. I teach ballet here but also online. With my lifestyle of traveling to different countries I wanted a way to continue teaching and keep training students that I have taught in person. So now I own an online dance studio at balleness.com and I teach the classes live and in real time. It’s great. I currently teach ballet to students all over the United States, El Salvador, Nicaragua, Qatar, Ukraine, Belgium and Turkey. It’s also a good outlet for dancers that want private lessons or for adults that do not have the confidence to enroll at a ballet studio. I have some dancers that I have never met in person and I have watched them improve their ballet vocabulary and technique and we both feel that we know each other; but we have never met! It’s awesome.

Who do you teach (ages, gender, level, etc.)?

I teach 3 year olds through 103 year olds. All ages and all levels.

What other types of dance do you teach (if any)?

I teach BalléNess (which is a ballet based fitness class for adults), contemporary, modern, pointe, jazz, beginner hip-hop, and beginner tap.

Why do you teach ballet?

I love to teach ballet. Watching students grow and improve from your training is so rewarding and what is better than getting rewarded for teaching your passion?

What is your favorite ballet step to teach and why?

For the young dancers I love teaching pas de chat. Doing passe’s over and over in parallel and then turn out is just fun. Like marching, but jumping. And then acting as a cat with them to do the pas de chat. I really don’t know why I love it, I just do.

For adults, my favorite ballet step to teach is a super simple step: chaine and pique turns. When I show them adults are always intimidated and think they could NEVER turn as fast, and in a straight line like I did. And then after some practicing and training, boom! They always successfully perform chaine and pique turns. And then it is that smile they all get and relief that they did it! They actually did it.

What advice/tips would you give to adults who want to begin ballet for the first time/adults starting ballet again?

Don’t be too hard on yourself and don’t compare yourself to others. Often we become frustrated and hard on ourselves if our leg can’t get as high as the person standing at the barre next to us, or we can’t figure out how on earth that petite allegro combination goes…get over it. You came to ballet class for practice and repetition, and with that and your instrument you will get there.

You can contact Megan by email(admin@balleness.com), on Facebook and Twitter!