Why Protein Is Vital For Recovery!

nutrition Feb 06, 2020

To recover well from your dancing sessions, it’s essential to get enough protein. In this article, you'll discover why that’s the case. Plus, you'll find out how you can ensure you hit your daily protein needs.


Why is Protein Vital for Recovery?


When you dance you can cause small tears in your muscle fibers, something we call “muscle damage.” This ‘damage’ is the exact reason why your muscles may feel sore the day after class.

Now, while the word “damage” may sound negative, muscle damage is actually a really good thing. That’s because your body will repair that damage when you rest. Plus, it’ll strengthen your muscles to prepare them for a similar stimulus in the future.

In other words, muscle damage is what triggers your muscles to adapt to your workouts and that’s why it helps you become a better and well-conditioned dancer. 

To repair that muscle damage, however, your body needs to have access...

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How To Regain Lost Dance Motivation [6 Proven Tips]

motivation Jan 27, 2020

Regardless of whether you’re a beginner dancer or you have countless performances under your belt, a drop in dance motivation will happen to all of us at some point. And so the question is not IF this is going to happen to you but WHEN, and what can you do about it when it comes around.

Fortunately, I am going to share six tips with you that you can use to revive your dance motivation. Tips that have helped me throughout my dance career. So let’s get started!


1. Set a Goal That Excites You


One of the best ways to get your motivation back is by setting a goal. That’s because goals have a gravitational pull that move you forward. They give you something to strive for.

It must be a goal that excites you. You should feel at least somewhat enthusiastic when you think of your goal, because if that’s not the case, it won’t benefit your motivation much.

Ideally, your goal also has a deadline. You can, for example, set a goal to enter a competition...

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Tight Hips After Dance Class? Try These Stretches!

flexibility stretching Jan 27, 2020


Do your hips sometimes feel tight after dance class? If so, you’re not alone.

Intensive dance training can cause tiny tears within your muscle fibers, which can produce that tight feeling you are all too familiar with.

This is what we call 'muscle damage' and it is actually a good thing. That’s because when you rest, your body will repair and strengthen those muscle fibers, so that you’ll be fitter and better prepared for your next workout.

That doesn't mean that we cant work on the tightness during the recovery however. In-fact there is lots that we can do, and so today I am going to show you 5 top stretches to perform after dance class to get rid of those tight hips!


1. Kneeling Flexor Stretch

Stretches: hip flexors


Your hip flexors, which lie at the front of your hip bone, are highly active while you dance. You contract this muscle every time you lift your leg, which is why this muscle may feel tight after class.

  • Kneel on your right knee.
  • ...
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