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Stay On Top Form During Your Training

From our diets we receive the nutrients required to function healthily. By eating a varied diet you are more likely to consume a range of nutrients rather than just a few.

healthy diet fitnessThere are certain foods in our diets that are not as good for us but we enjoy the taste, appearance and smell of these foods. These types of foods such as, crisps, coffee, sweets, cakes, rich sauces, pastries, sauce accompaniments and fizzy/sugary drinks should be incorporated into a healthy diet where they are eaten in small proportions, less often because they are high in sugar and saturated fat.

Considering our portion sizes of these types of foods is the first step and then to reduce the frequency by replacing them with another food type. For example, replace fizzy drinks with flavored sparkling water or milk to lower the added sugar you intake. Excess sugar will negatively impact your dancing when you have a sugar crash halfway through a dance.

This is also of great benefit to your dental health. These types of foods contain added sugar whereas we already consume enough sugar from fruits and milk. The sugar in fruits and milk is naturally occurring and is alongside essential nutrients. However, cakes and pastries are empty calories as they can be high in calories but contain little nutrients that are beneficial to our health.

Experimentation leads to the discovery of different food combinations which enables you to choose foods that energy for great training sessions. It also increases the variety of vitamins and minerals that you intake and this is beneficial to your health. A simple way to increase the balance of your diet is to choose colorful foods. It is likely that if you have a colorful plate in front of you, you are consuming a range of different nutrients.

Ready-made meals and convenience foods have become increasingly popular within society and they are readily available twenty four hours a day. This sometimes suits the busy lifestyles that we lead but the foods we consume are usually high in salt, sugar and saturated fat and contain little nutrients that benefit our health.

exercise energy foodThey also require minimal effort to prepare and cook which is ideal if we are in a rush but sometimes it is best to stop and think, “Am I in a rush? I can spare half an hour to prepare and cook something nutritious to eat!” This highlights how a balanced diet is related to our lifestyle. Making time and planning your meals is of benefit to your health and the more it becomes a part of your routine the less of a task it becomes.

Anybody can follow a recipe. Understandably, we all have other commitments and do not have the time to cook something from scratch every day. However, following a new recipe once a week or once every two weeks would, eventually, result in a different recipe every day.

You can pick a few quick recipes and a few longer recipes, after following them a couple of times, the recipe will become familiar and eventually the recipe book or app will not be relied on as much. Another tip is to make enough to last for two evening meals or make a larger batch and freeze the leftovers for another time. Cooking and eating together as a family is positive and is a time where you can relax, enjoy good food and chat about the day’s ups and downs all together.

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How Does a Balanced Diet Improve Your Dance Fitness?

This article emphasizes how important it is for a balanced diet to accompany a healthy lifestyle. In future articles, more specific information about the nutrients we require, and their benefits, will be discussed.

dance fitness foodDiets are unique to individuals because everybody has different needs and exercise levels. Therefore your diet is something that changes with your lifestyle. It is important to remember that if your energy intake is greater than your energy expenditure, this can lead to weight gain.

Being overweight can result in health complications such as heart disease, diabetes, strokes as well as having an impact on your bone health. Therefore achieving a healthy weight is important and this can be achieved by regular exercise and a balanced diet.

Exercise can be included in your daily lifestyle as well as attending exercise classes by going for walks, or a bike ride and you can even increase your activity by taking the stairs rather than the lift when you have the option!

The World Health Organisation (2013) supports balanced diets as they are considered to be a very important step towards protecting the body against certain diseases. A balanced, colorful diet is not only a step towards a healthy lifestyle but aids weight control and healthy development of the human body.

balanced diet for danceBalancing your diet is one aspect of healthy eating but the challenging part for most people is the amount consumed and controlling snacking. It takes time to develop and maintain a balanced diet, there is too much to consider making changes over night. Small changes are less overwhelming and easier to adjust to therefore more likely to maintain the changes.

Eating healthily does not mean you have to be stick thin and stop eating all the foods you enjoy most, instead it is about variety, moderation and achieving optimum health. Being underweight can be detrimental to your health too, remember.

Recipe suggestion | Tomato Pasta Sauce & Vegetables (serves 2)

This has been chosen to incorporate the idea of eating colourful foods. There are numerous pasta sauces available but why not make your own! Use this sauce with wholemeal pasta or rice and chicken to make a delicious dish.

1 tin of chopped tomatoes 1 red onion 3 cloves of garlic, thinly sliced or crushed 2 teaspoons of Worcester sauce 160g of broccoli florets 160g of broad beans or frozen peas 1 red chilli thinly sliced 1 tin of red kidney beans 100g of rocket Salt and Pepper to season

In a saucepan add chopped onion and heat until onions soften. Then add tinned tomatoes, broccoli, peas and tin of red kidney beans. After 5 minutes, add garlic, Worcester sauce, red chilli and salt and pepper. Cook on a medium heat for a further 5 minutes, stirring occasionally. Once plated up sprinkle the rocket on top. Enjoy!

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Benefits of Ballet Fitness

Musculature

Muscle is a contractile tissue. Its function is to produce force and create movement. There are three different types of muscle in the body: cardiac, smooth and the one we’re interested in, skeletal muscle.

ballet bridgeSkeletal muscle can be subdivided into two different types of muscle fibres with very different roles. For those people wanting to work on toning, lengthening and postural muscles, they need to target the type-1 ‘slow twitch’ muscle fibres, whilst those wanting to bulk up must focus on the type-2 ‘fast twitch’ fibres.

Type-1 fibres are the endurance and postural muscles and to target these we need to do low impact exercises with a high number of repetitions. This will ensure that we tone rather than add bulk. Whatever type of muscle toning work we decide to do, however, it is important that we do not neglect our flexibility. There is no point having toned muscles if they are so tight that they restrict range of movement.

Rachel’s unique combination of specific exercises which make up a ballet fitness routine have been carefully designed to optimize muscle tone and length, resulting in strong, flexible limbs and a firmer core.

Cardiovascular

ballet fitnessAside from the obvious ‘bio-mechanical’ benefits to be enjoyed from attending a ballet fitness class, it mustn’t be underestimated just how hard the heart and lungs have to work in a typical 60 minute session. Improvements to fitness levels can be felt in a matter of weeks, not only having a profound effect on day-to-day activities, but on perceived energy levels.