Newsletter 1st Term 2016

NEWSLETTER
1ST TERM 2016
Flexibility: Why Missing the Stretch May
Sideline Your Workouts (ACE)
There are three components
of fitness: cardiovascular
training, strength training
and flexibility training. Each
one benefits the body differently. Quite simply:
-Cardiovascular training
benefits the heart.
-Strength training benefits
the muscles.
-Flexibility training benefits
the joints.
While many people understand the importance of
both cardiovascular and
strength training, few understand the importance of incorporating a regular component of flexibility.
If you feel stiff in the morning or can’t touch your toes,
you might say, “I need to
stretch” or “I’m just not that
flexible.” But flexibility training is NOT just stretching.
Flexibility training focuses
on “ease of movement.”
Movement is based from the
joints of the body. Flexibility
training improves range of
motion of the body and allows the body to extend, flex
and bend without restriction.
Flexibility training can be
broken down into two components:
-Lengthening tissue including the muscles and connective tissues such as ligaments,
tendons and fascia network
-Strengthening the weaker
muscles
breath, as well.
The part most people fail
to understand is that being
flexible is closely connected to muscle balance
and strength.
Conscious breathing during activity changes the way
the brain tells the muscles
to remember movement
patterns. It helps the resting muscles, which many
refer to as “muscle tone,”
keep the body in proper
alignment. Bones are
pulled and held into position by the muscles. When
you think of a skeleton
hanging on the wall, you
can clearly see the strings
that hold this structure
together. Each bone is connected to one another by
muscles and ligaments.
Flexibility training helps
maintain the correct position of each joint so that
body moves freely.
So why do you need flexibility training?
Flexibility training is essential for maintaining optimal movement. The more
“ease of movement” you
have, the more improved
your balance and coordination will be. If you walk
with stiff knees and you
slip on the ice, you could
injure your knee badly. If
you sprint too quickly and
your ligaments are not
surrounded by strong muscles on all sides, the ligaments could tear. Being
flexible helps prevent injuries. Tight muscles limit
joint movement and the
body’s ability to move in
its normal pattern.
Another benefit of flexibility training is that it feels
good. Tight muscles and
stiff joints can translate
into pain. Plus, many
forms of flexibility training, such as Pilates, yoga,
and tai chi, help focus the
mind on the body, which
results in other health and
hormonal benefits. These
disciplines focus on alignment and flexibility, but
they also incorporate
Newsletter No 24
Inside this issue:
Respect, Ballet, 2
Dates
Class Fees
Exam Fees
3
Dress Code
Ballet &
Modern
4
Timetable
5
Fitness Trends
6
Daily Habits
7
Can Make you
fat
8
Check your flexibility:
Bend forward from the
waist and touching the
ground
Needs Improvement: Can’t
touch the floor with your
fingers without bending
your knees
Normal: Can touch the
floor with your fingers without bending your knees
Injury Potential: Have to
bend your
knees to bend
There is no passion to be found
forward, but
playing small many inches
in settling for a life that is less
from touching
than
the one you are capable of
the floor.
living.
- Nelson Mandela
DANCERS SHOW RESPECT FOR THE STUDIO BY
1.
2.
3.
4.
5.
6.
7.
Leaving gum, food or drinks
outside of the building.
Never hanging or leaning on
the barres.
Never running or screaming in
the studio.
Putting trash in its proper
place.
Putting away books and magazines when finished with them.
Always keeping all belongings
zipped inside their dance bag.
Not wearing street shoes in the
studio.
PARENTS SHOW RESPECT:
1.
Knocking before entering if
class is in progress.
2.
Making sure the child has the
opportunity to go to the restroom prior to coming to class.
3.
Letting us know in advance if a
student will be absent.
4.
Try your best to make up missed
classes.
5.
Clearly marking all of their
child’s items with a child’s name
and leaving toys at home.
6.
Picking your child up on time.
Importance of Ballet – Please read …
Classical Ballet training, when taught
does it aid, and enhance performance
correctly, can only do good. It helps
children develop co-ordination of mind
sense of movement, rhythm and an
appreciation of music.
ability in other dance forms, it also
provides strength and control for gym-
and body, and nurtures the ability to
focus, and maintain intense concen-
In keeping with the high quality of our
dance training and the increasing
nastics, skating, and all other sports.
The muscles targeted by Classical
tration.
It can improve, and correct posture,
participation of our students in competitions, exams and eisteddfod, I
Ballet technique are unique to Ballet,
and not developed by other forms of
and helps to strengthen a child who is
physically weak. Learning Ballet, and
strongly recommend the value, and
benefits of Ballet training for all our
physical activity. All Dance Teachers,
Festival Adjudicators and Examiners
participating in exams is a great confidence builder, and promotes self-
students.
Ballet provides a strong foundation for
constantly stress the value of Ballet
to all types of performers.
discipline. It also gives children a
all other forms of dance. Not only
DATES FOR 1ST TERM 2016
13TH JANUARY – WEDNESDAY
SCHOOLS REOPEN FOR 2016
12:45 INLIGTINGS VERGADERING VIR ALLE NUWE DANS LEERLINGE
VANUIT DIE KOSHUIS EN INSKRYWINGS VAN NUWE
KOSHUIS LEERLINGE
17:30 NEW PARENTS INFORMATION MEETING AND ENROLMENTS
OF NEW CANDIDATES.
NUWE OUERS INLIGTINGSVERGADERING, ASOOK
INSKRYWINGS VAN NUWE LEERLINGE.
14th JANUARY—THURSDAY
Self-confidence is the
08:30—09:15 PILATES GROUP CLASS
first requisite to great
17:00—18:00 BODY CONDITIONING
FOR ALL HIGH SCHOOL
undertakings.
DANCERS
- Samuel Johnson
15th, 16th, 17th & 18th JANUARY
TDA INSPIRATIONAL DANCE WORKSHOP CAPE TOWN—FOR
TEACHERS
20th & 21ST JANUARY—WEDNESDAY & THURSDAY
STUDIO REOPENS FOR THE 1ST TERM 2016
Please see provisional timetable on page 5.
22nd JANUARY—FRIDAY
NO CLASSES—PRIMARY SCHOOL ATHLETICS
•
All Ballet Uniform orders to be in at the studio
during the 1st week of February PLEASE.
RAD APPROXIMATE EXAM DATES: 22nd May—7 June
Page 2
NEWSLETTER
FEES FOR 2016
LEVEL
BALLET
Pre-School Beginners
Points
Pre-Primary & Primary
Grade 1, 2, 3
Grade 5
GRADE 6
PRIVATE LESSONS
FREQUENCY
1 lesson per week
1 lesson per week
2 lessons per week
2 lessons per week
2 lessons per week
3 lesson per week
FREQUENCY
MODERN
Pre-Grade
CT Final Grade
1st Grade
2nd, 3rd, 4th, Final Grade
Elementary
1 lesson per week
1 lesson per week
2 lessons per week
2 lessons per week
2 lessons per week
FREQUENCY
HIP HOP
TDA PRE-GRADE 2
TDA Grade 1, 2, 3, 4
AIDT Junior 1, Intermediate
TOTAL PER TERM
R 230
R 330
R 440
R 570
R 680
R 970
TOTAL PER TERM
R 230
R 330
R 520
R 570
R 680
TOTAL PER TERM
1 lesson per week
1 lesson per week
1 lesson per week
R 230
R 330
R 330
PERSONAL TRAINING
FREQUENCY
2 lessons per week
1 lesson per week
Visitor
Per class
TOTAL PER TERM
R 270
R 150
R 30
R 110
BANKING DETAILS:
ACCOUNT NUMBER:
BANK:
BRANCH:
ACCOUNT NAME:
Payments can be made cash at the studio
or EFT payments.
Cash must please be put in an envelope
with the Parent and Child's
name on the envelope.
PILATES
R30 for 1/2 hr
R45 for 3/4 hr
These classes can only be
booked one week ahead
of time and not continuously. These classes will
only be available if studio
and/or teacher is available.
Private lessons offer huge
benefits for your child.
•
One to one individual attention.
•
Working on individual difficulties
that have arisen in
class.
•
Simply improving
the standard of
work to a greater
level.
•
Most importantly,
giving and building
self-confidence.
I offer private lessons on
Saturday mornings when
available. (There will be
no private lessons during
the ‘peaking’ extra
classes before exams.)
If you would like your
child to have a private
lesson, please email me
about reserving a time
that would suit us.
PAYMENTS MAY BE DIVIDED INTO 2 PER TERM
R.A.D. BALLET EXAM FEES
Closing Date: 10th March 2016
R348 Pre-Primary in Dance
R435 Primary in Dance
R470 Grade 1
R496 Grade 2
R548 Grade 3
R580 Grade 4
R600 Grade 5
R646 Grade 6
These fees must NOT be paid with
your class fees. Please pay separately with reference for example:
Inge Exams or Neyanna Exams.
“DON’T FUEL
YOUR TROUBLES by telling
people about
them when they
greet you” 112
year old Lydia
Newton advised
me. “When people are kind
enough to ask
how your day is,
remember your
blessings and tell
them it’s your
best day ever.”
Page 3
BALLET DRESSS CODE—FOLLOW THE STUDIO DRESS CODE PLEASE
PRE-PRIMARY BALLET:
Short sleeved PINK leotard.
Pink Junior Ballet Anklets. (Pink Tights for
class during the winter months).
Pink Leather Ballet Shoes with pink elastic
sewn on shoes.
NO SKIRTS TO BE WORN DURING CLASS.
PRIMARY BALLET:
Short sleeved LAVENDER leotard.
Pink Senior Ballet Anklets.
Pink Leather Ballet Shoes with pink elastic
sewn on shoes.
GRADE ONE BALLET:
Sleeveless leotard MARINE BLUE.
Pink Ballet Tights.
Pink Leather Ballet Shoes with pink elastic
sewn on shoes.
Black Low Heel Character Shoes with pink
elastic sewn onto shoe
Pink Ballet Tights.
Pink Leather Ballet Shoes with pink elastic
sewn on shoes.
Black Low Heel Character Shoes with pink
elastic sewn onto shoes.
GRADE THREE BALLET:
LILAC leotard with matching waist elastic.
Pink ballet tights.
Pink leather or
satin ballet shoes
with 12mm
matching pink
elastic.
Character skirt
(Ribbon colours:
Dark Blue, Blue & Light Blue)
Black Canvas Character Shoe (Low Heel) with
pink 12mm elastic
GRADE FIVE BALLET:
Sleeveless scooped neck leotard (any matt
effect fabric) RED or DARK GREEN with matching elasticised belt. Grade must look the same
GRADE TWO BALLET:
Sleeveless leotard MULBERRY.
which means they must all agree on preferred
colour.
Pink ballet tights.
Pink leather or satin ballet shoes with ribbons.
Character skirt (Ribbon Matching leotard).
Black Canvas Character Shoe (Cuban Heel)
with pink 12mm elastic
GRADE SIX BALLET:
Leotard in cotton lycra in NAVY BLUE or BURGUNDY. Grade must look the same, which
means they must all agree on preferred colour.
The skirt (worn after the barre work) should
be in a soft, flimsy, lightweight material, such
as georgette or chiffon and approximately
mid-calf length. Circular skirts are the most
flattering.
A light silk scarf of no more than 1m x 2m of
any colour. The colour of the leotard, skirt and
scarf should match or tone with each other
Pink soft satin, canvas or leather shoes with
ribbons (split soles can be worn)
Candidates may perform the Free Movement
MODERN DANCE DRESS CODE
DRESS CODE FOR MODERN EXAMS
LEOTARD—A leotard which is too small will
1ST GRADE MODERN
be uncomfortable and will restrict movement,
but even more importantly, if it is too large
the outline of the body will be obscured and
the teacher my miss faults in placing and
movement. It is very tempting to buy a leotard
with growing room, but it is a temptation
which should be resisted.
RED sleeveless leotard.
Flesh/Honey Footless Tights.
Black Ballet Shoes
PRE-GRADE
Flesh/Honey Tights. Tan Ballet Shoes
2nd GRADE MODERN
Flesh/Honey Tights. Tan Ballet
Shoes
ROYAL BLUE Leotard.
Flesh/Honey Tights. Black Ballet Shoes.
FINAL GRADE
3rd GRADE MODERN
YELLOW Leotard with lining.
PINK Short-Sleeved Leotard. Flesh/Honey
Footless Tights. Bare Feet.
CREATIVE THEATRE FINAL GRADE
Short sleeved LAVENDER leotard. Flesh/
Honey Footless Tights. Bare Feet.
4th GRADE MODERN
MINT GREEN unitard.
TURQUOISE
Unitard.
Flesh/Honey
Tights. Tan
Ballet Shoes
ELEMENTARY
Like many other professions,
dance has a uniform of its own.
PURPLE
Unitard. Flesh/Honey Tights.
Tan Ballet Shoes
BAD POSTURE SEEN EVERY DAY!
DID YOU
KNOW?
Standing up
straight makes
people take you
more seriously.
Page 4
NEWSLETTER
TIMETABLE 1ST TERM / TYE 1STE KWARTAAL 2016
MONDAY
08:30—09:15 PILATES
14:00 – 14:45 GRADE 1 BALLET – Jani, Izelle,
Anda, Rize, Ilne, Dasha,
Camdenn, Luvuyo
14:45 – 15:15 PRE-GRADE MODERN Neyanna, Avanique, Sky,
Leandre, Annika,Ronell, Inathi,
Carla
15:15 – 16:00 CT FINAL GRADE/STEPPING
STONES – Chanelle, Mardi, Lia,
Leila, Tanique, Lina, Yonelda,
Ciskia, Zante, Leane, Dimpho,
Christene, Alicia, Angelique,
Nerize
16:00 – 16:45 GRADE 2 BALLET – Nienie,
Ashlin,Charmaine, Johane,
16:45 – 17:30 3RD GRADE MODERN - Kamerin,
Anje, Rouxde, Clarissa, Anine,
Karoline, Marnus
17:30 – 18:15 GRADE 5 - Imi, Nerine, Chane,
Shiri
18:15 – 19:00 GRADE 6 - Jenice, Thabisa,
Tammy, Caro, Inge
19:00 – 19:45 ELEMENTARY – Jenice, Caro,
Tammy, Haumene
TUESDAY
13:45 – 14:15 PRE-SCHOOL BEG (Born 2011) –
Kaylee, Robyn, Isabella
14:15 – 14:45 PRE-PRIMARY – Neyanna,
Avanique, Sky, Leandre, Annika,
Ronell, Inathi, Carla
14:45 – 15:15 PRIMARY – Chanelle, Mardi, Lia,
Leila, Tanique, Lina, Yonelda,
Ciskia, Zante, Leane, Dimpho,
Christene, Alicia, Angelique,
Nerize
15:15 – 15:45 1ST GRADE MODERN – Luvuyo,
Rize, Camdenn, Anda, Dahsa,
Izelle, Ilne, Jani
15:45 – 16:30 2nd GRADE MODERN - Nienie,
Ashlin, Charmaine, Johane,
Minay, Danel, Jaydin
16:30 – 17:15 GRADE 3 BALLET - Mia, Anje,
Rouxde, Anine, Danel, Clarissa,
Kamerin, Minay, Jane, Jaydin,
Jordann, Robyn, Anke
17:15 -18:00 4th GRADE MODERN – Jordann,
Karla, Robyn
18:00 – 19:00 GRADE 5 - Imi, Nerine, Chane,
Shiri
19:00 – 20:00 GRADE 6 - Jenice, Thabisa,
Tammy, Caro, Inge
WEDNESDAY
14:00 – 14:45 1ST GRADE MODERN – Luvuyo,
Rize, Camdenn, Anda, Dahsa,
Izelle, Ilne, Jani
14:45 – 15:30 GRADE 2 BALLET – Nienie,
Ashlin, Charmaine, Johane
15:30 – 16:15 GRADE 3 BALLET - Mia, Anje,
Rouxde, Anine, Danel, Clarissa,
Kamerin, Minay, Jane, Jaydin,
Jordann, Robyn, Anke
16:15 – 17:00 4th GRADE MODERN – Jordann,
Karla, Robyn
17:00 – 17:45 FINAL GRADE – Glendi,
Salomien, Shiri, Chane, Nerine
17:45 – 18:30 HORTON - Glendi, Salomien,
Shiri, Chane, Nerine, Jenice,
Caro, Tammy, Haumene, Inge,
Thabisa
18:30 – 19:15 GRADE 6 - Jenice, Thabisa,
Tammy, Caro, Inge
19:15 – 20:00 POINTS - Jenice, Thabisa,
Tammy, Caro, Inge
THURSDAY
08:30—09:15 PILATES
14:00 – 14:30 PRE-PRIMARY
– Neyanna,
Avanique,
Sky, Leandre,
Annika,
Ronell, Inathi,
Carla
14:30 – 15:00 PRIMARY –
Lia, Chanelle,
Mardi, Leila,
Tanique, Lina,
Yonelda,
Ciskia, Zante,
Leane, Dimpho, Christene,
Alicia, Angelique, Nerize
15:00 – 15:45 GRADE 1 – Jani, Izelle, Anda,
Rize, Ilne, Dasha, Camdenn,
Luvuyo
15:45 – 16:30 2nd GRADE MODERN - Nienie,
Ashlin, Charmaine, Johane,
Minay, Danel, Jaydin
16:30 – 17:15 3RD GRADE MODERN - Kamerin,
Anje, Rouxde, Clarissa, Anine,
Karoline, Marnus
17:15 – 18:00 FINAL GRADE – Glendi,
Salomien, Shiri, Chane, Nerine
18:00 – 18:45 INTERMEDIATE 2 HIP HOP –
Thabisa, Jenice, Motheo, Yanga,
Phiwe, Tammy, Aphiwe, Thabo,
Haumene
18:45 – 19:45 ELEMENTARY – Jenice, Caro,
Tammy, Haumene
FRIDAY
13:45 – 14:15 TDA PRE-GRADE 2 – Keith, PJ,
Libo, Layton, Kamo
14:15 – 15:00 TDA GRADE 2 – Kamerin,
Clarissa, Zama, Saskia, Rouxde,
Duran, Benathi
15:00 – 15:45 AIDT JUNIOR 1 (New Syllabus) –
Keanu, Marnus, Mia, Clarissa,
Saskia, Rouxde, Duran, Benathi,
Zama, Nadia, Shiri, Karla v R,
Karla B, Anzaan, Luane
15:45 – 16:30 TDA GRADE 3 – Jenice, Tammy
Thabisa, Karla v R, Phiwe,
Thabo, Yanga, Marnus, Robyn,
Aphiwe, Anzaan, Mia,
Nadia, Shiri,
Luane, Karla B
16:30 – 17:15 TDA GRADE 4 –
Motheo,
Haumene
Reverse Bad Posture
Doorway Stretch
This exercise loosens those
tight chest muscles!
Standing in a doorway, lift
your arm so it's parallel to
the floor and bend at the
elbow so your fingers point
toward the ceiling. Place
your hand on the doorjamb.
Slowly lean into your raised
arm and push against the
doorjamb for 7-10 seconds.
Relax the pressure and
then press your arm
against the doorjamb
again, this time coming
into a slight lunge with
your legs so your chest
moves forward past the
doorjamb.
”The choreographer
and the dancer must
remember
that they reach the
audience through
the eye.
It's the illusion
created which
convinces the
audience,
much as it is with
the work of a
magician.”
Page 5
FITNESS TRENDS TO LOOK OUT FOR IN 2016
1. AN INCREASE IN PUBLIC-PRIVATE PARTNERSHIPS FOCUSED ON PROMOTING PHYSICAL ACTIVITY.
In an effort to help people make the healthier choices necessary to overcome the obesity epidemic, a number of health clubs,
equipment companies and fitness organizations will look outside of their walls and become more involved in working directly
with the public. In 2016, we will see more public-private partnerships like the one between TRX, the Drew Brees Foundation and local schools. For one month, TRX donates fitness equipment based on how many touchdowns Brees scores in a game.
“TRX and Drew Brees share a common mission of championing the importance of physical activity for all, regardless of age or
athletic ability. With so many physical education program facing dramatic budget cuts and childhood obesity continually rising,
TRX and Drew are committed to making youth fitness a priority,” said Randy Hetrick, CEO and Founder of TRX. Public-private
partnerships like these will provide more solutions for helping people make healthier choices while creating new fitness consumers.
2. AN INCREASE IN FAITH-BASED FITNESS PROGRAMS.
Over the next year, faith-based exercise will become mainstream as churches, mosques, synagogues, ashrams, temples and
other faith-based communities develop programs to promote fitness, health and wellness. Over the past few years, many faithbased communities have begun offering classes, nutrition advice and health coaching to help people improve the physical and
spiritual well-being of their adherents. David Jack, the owner of the ActivLab studio in Phoenix, is adamant about the role that
spiritual well-being plays in creating the right physical well-being. “If an individual is a member of a faith-based community, he
or she is already a member of a community that can provide an environment for community, emotional, mental, spiritual and
physical growth. Fitness, wellness and health play an integral role in helping every individual honour their own faith. As people
improve their faith and their fitness it helps promote stronger families and communities. Activate the best, magnify the good.”
Faith-based exercise programs won’t replace traditional health clubs, but they will become more popular as people who share
the same spiritual beliefs come together to improve their physical well-being.
3. MORE OPTIONS FOR STREAMING FITNESS AND WORKOUT VIDEOS.
Increasingly demanding schedules, coupled with an international trend toward understanding the role that regular physical
activity plays in promoting health and wellness, will spur an increase in the popularity of workout-on-demand and video
streaming services. Online video-on-demand subscription services fulfil a need by allowing individuals to do instructor-led
workouts on their own time. Daily Burn, the online health and fitness trailblazer, will increase its offerings in the coming year.
“With an outstanding year-over-year growth spike, we see an opportunity to further serve our current subscribers and fuel
future consumer need,” says Lisa Wheeler, VP of Fitness Programming at Daily Burn. “We are excited to debut a unique, live
steaming workout experience, “Daily Burn 365,” that we believe will do just that.”
4. INCREASED USE OF TECHNOLOGY TO TAKE PHYSIOLOGICAL MEASUREMENTS.
Previously relegated to exercise physiology labs and elite performance centers, 2016 will see a significant increase in the use of
technology for measuring all sorts of physiological parameters, from body composition to aerobic capacity to intermuscular
glycogen storage. PostureCo, for example, uses data on body composition analysis that allows a personal trainer to accurately
measure a client’s body composition by simply taking a photo with a tablet or mobile device. Instead of taking awkward (and
not always accurate) measurements using calipers, trainers will be able to assess a client’s body fat simply be taking a photo.
5. A RETURN OF STEADY-STATE CARDIO TRAINING.
After a few years of high-intensity everything, 2016 will signal a shift back toward understanding the role of low-intensity
steady-state training (LISS) in promoting weight loss and overall fitness. HIIT works, but too much can cause overtraining and
overuse injuries. Plus, recent research demonstrates that HIIT can cause a negative experience and emotional relationship with
exercise, which could be used as a reason for quitting an exercise program. Trainers who know how to utilize LISS can give their
clients long-term programming solutions that help promote adherence to regular physical activity.
6. COMBINED FORMATS FOR GROUP FITNESS CLASSES.
Responding to consumer demand for instructor-led workouts that offer fun and creative ways to stay in shape, studios and
health clubs will start offering group fitnessclasses that combine workout formats. After all, even with the best playlist, studio
cycling is still sitting in the same place for an hour, and HIIT workouts get a little stale after the 1,000th burpee. In 2016, equipment companies will deliver solutions that enable clubs and studios to create a variety of combined formats, such as cycling
and boxing, treadmill running and strength training, and rowing and body-weight training. These new formats will provide instructors and trainers with innovative ways for engaging members and producing results.
DAILY HABITS THAT CAN CAUSE MUSCULAR IMBALANCES
Beverly Hosford
1. SLEEPING ON THE SAME SIDE OR ON YOUR STOMACH.
Avoid sleeping on the same side or on your stomach with your head turned the same way every night. Instead, try sleeping on your back for part of the night. When laying on your side or stomach, switch sides. It might feel uncomfortable at
first, but you can train your body over time.
2. ALWAYS LEADING WITH YOUR DOMINANT SIDE WHEN CLIMBING STAIRS.
Pay attention to your stair climbing and descending habits. It’s likely that you have a dominant side. Work on
becoming aware of your stepping habits and try to alternate your lead leg each time.
3. CROSSING YOUR LEGS WITH THE SAME LEG ON TOP.
If you cross your legs while sitting, take notice of which leg is crossed over
top. Work on crossing the other leg over the top, especially if you experience
any pain or discomfort while crossing your legs.
4. CARRYING BAGS ON THE SAME SHOULDER.
Do you carry everything (e.g., purses, children, groceries) on the same side
of your body? After you identify which shoulder you use more for carrying,
work on switching sides. Consider lightening up the load and taking more
trips back and forth when carrying groceries or other items from the car.
5. USING THE SAME HAND WHEN HOLDING ITEMS.
When holding items like a toothbrush, hair dryer or phone, notice which hand you usually use. Try switching hands,
which will challenge your brain as well as your body, and help create new motor patterns.
6. PUTTING ALL OF YOUR WEIGHT ON ONE LEG WHILE STANDING.
If you catch yourself leaning on a counter or putting all your weight on one leg while standing, you could be creating imbalances. Instead, focus on standing with your legs hip-width apart and try closing your eyes. Slowly shift your weight
from left and right. If one side feels more stable than the other, work on improving your balance on the less-dominant
side.
7. LOCKING YOUR KNEES.
Many people lock out their knees when standing still for any length of time. Soft knees keep the neighbouring joints in a
more neutral position and help keep blood flowing throughout the lower extremities.
8. HOLDING YOUR PHONE OR TABLET AT WAIST LEVEL.
Holding your phone or tablet at waist level means you have to constantly look down, which can cause neck strain. Instead, try to hold your devices closer to eye level and relax your shoulders. Consider checking email and watching videos
at a desk with a larger computer.
9. TRAINING ONE SIDE MORE THAN THE OTHER WHEN PARTICIPATING IN SPORTS OR ACTIVITIES.
If you’re an avid bowling or tennis enthusiast, chances are one side of your body is more developed than the other. Of
course, this can be hard to reverse. Take a few swings with the other side during your warm-up or cool-down. You can
also work to train the other side of the body in the gym. If possible, limit time spent on one-sided sports, especially if
you’re experiencing pain or discomfort.
Riëtte’s Dance &
Fitness Studio
Email: riettedance@lantic.net
Studio is situated in Levy
street. Between Durban and
Smith Street.
Studio Hours: 13:45—20:00
DOING MORE CAN MAKE YOU FAT
BY SHIN OHTAKE
“If I do more I’ll lose weight quicker” is a typical...albeit wrong…approach many people take
when trying to lose weight. By placing a timeline on your weight loss goals, you’re positioning
yourself mentally to participate in a diet and activities that are not sustainable. It’s like cramming for a test. After the test is over you can’t remember a thing. After you reach your weight
loss deadline...then what?
Sustainability is what you (should) want. You want to get to your ideal weight, body composition and fitness level and maintain it. That should be your ultimate goal.
Here are some key factors to keep in mind that will be helpful.
When it comes to exercising think quality over quantity. I know it seems like a contradiction but
more is not good in this case. I understand that it’s misleading when you see people spending
countless hours running, spinning and doing all sorts of things, but you need to ask yourself, are
these activities easily sustainable? Can you keep this up for weeks, months and even years? If
the answer is a definite NO, then you need to rethink your strategy.
Participating in long duration exercises demands more energy, which may seem like a great idea
since more energy means more calories burned...right? But (again) contrary to common belief,
it’s not optimal for long term progress.
In order to ensure that your body optimally keeps burning fat, so you can get lean or maintain
your leanness, you want your body to utilize fat as it’s primary energy source. Unfortunately
when you do longer duration exercises (an hour or more) like running, your body demands lots
of energy and it turns to carbs (sugar) as its primary energy source.
Carbs are readily available and provide quick energy for physically demanding activities, but it
can’t be sustained for very long periods, where as fat can provide energy for much longer
periods but is not easily accessible and is only utilized during low intensity activities like walking.
Fat is also the main energy source that fuels all of your metabolic processes, so when you’re
doing little to no physical activity like sleeping, your body actually burns fat for fuel.
Adult
ballet
PLEASE email if you are interested.
Ballet can enhance your life in
many ways.
It is an excellent workout that:
Tones, Strengthens and Stretches
the Body
It improves:
Posture, Flexibility and Core
Strength
It is sociable and great fun.
Have you always wished you had
taken Ballet lessons? Now is the
time to start.
"Dance is your pulse, your
heartbeat, your breathing.
It's the rhythm of your life.
It's the expression in time
and movement,
in happiness, joy, sadness
and envy."
- Jaques D'Amboise
Sugar (carbs) is stored as glycogen in your muscles (and liver) which allows for quick access
when energy is needed. This is why sugar is utilized as the main source of energy when exercising. The more you exercise the more you use up your glycogen for energy, and since there’s a
limited amount of glycogen in your body it’s not very difficult to deplete your glycogen storage
by exercising for long durations. And once it’s used up it needs to get replenished, and the
easiest way to replenish your glycogen levels is by consuming carbohydrate foods.
Although your body has a natural ability to replenish glycogen without consuming carbohydrate
foods, the rate at which you use up glycogen and how much is used, ultimately dictates how
quickly your body want to replenish it. In other words, doing exercises that demand lots of
energy for long durations will likely deplete your glycogen quickly, which will cause you to crave
carbohydrate foods. It’s just your body’s way of letting you know that it needs it’s glycogen!
So let’s recap. Exercising hard for long periods...so you can “burn more calories”...means you
need to spend more time working out, so you can set your body up to require and want more
carbs. That’s a recipe for short term success and long term failure. You may initially get some
results, but not long after you’ll probably hit a plateau and then soon after that you’ll more than
likely stop progressing altogether...and then inevitably, you’ll get fed up and realize that your
fitness regimen is completely unsustainable.
The solution isn’t difficult, but first you have to change your attitude towards losing weight and
getting lean and fit. Keep in mind that it’s a process that will take some time, so don’t give yourself a deadline, it’ll force you into a no-win situation and end up frustrated and disappointed.
Keep your workouts short and intense. No more than 20—30 minutes in length using compound exercises so you can stimulate as many muscles at one time. These exercises are functional (which means they’re useful and not just for aesthetics) and produce a favourable hormonal environment in your body to burn fat and build lean muscle...all without wasting any time.
The short intense workouts will still utilize
your glycogen during the workout for energy...but since it’s short it won’t use up as
much glycogen and it can easily be replenished by your body without consuming any
additional carbs.
Since excess carbs are what makes you fat...a
low carb diet is best, if you want to burn fat,
get lean and stay lean. However, maintaining
a low carb diet becomes increasingly difficult
when you’re exercising for long periods,
since it forces your body to rely heavily on sugar (carbs) for energy.