Pleasant Gehman's Blog, page 3

June 19, 2015

15 ARABIC WORDS EVERY BELLY DACER NEEDS TO KNOW

Through mere osmosis, belly dancers absorb a lot of Arabic and Turkish words. Just bylistening to our favorite songs, we know that “habibi” means sweetheart, and “ana bahebek” means “I love you”. But do you know the difference between a taxim and a chiftetelli? What the heck is a mergence? Here is list is a short compendium of some basic, often-heard Arabic terms relating to music and dance. Some of these words are commonly used by belly dancers, others, not as often. Though I’ve included names of some popular rhythms (definitely not all of them!) I’ve left out the names of instruments, because there are so many, it could be a blog post on its own.
BALADI (variously spelled BELEDY, BALADY) In Egyptian Arabic, this word means “of the country”. For example, “bint al baladi” roughly translates to “country girl”, and in Egypt, “baladi bread” is what they call home made pita. But baladi also refers to the dance and musical traditions that developed when Egyptians from the countryside migrated to urban areas like Cairo and Alexandria in the first half of the 20thCentury. Raks Al Baladi refers to the social dance of every day people, while Raks Sharqi (“Dance of The East”) is the refined - and often staged- version of women’s solo dancing.
BALADI PROGRESSION This is an improvisational interlude stemming from folkloric Egyptian musical traditions. The structure of a typical baladi progression usually begins with an improvised solo-or series of solos by several instruments. Usually, the baladi progression begins without percussion, and as it progresses along the rest of the band, including the drum (tabla or doumbek) is added in, gradually building to a climax that often culminates in a full-blown drum solo. There are patterns in the music such as a call and response between the tabla and whatever instrument(s) is soloing, so that each and every version can be identified as a baladi progression.
CHIFTETELLI A Greco-Turkish rhythm, often used in context with ataxim.Doum doum tek-atek-doum-tek-a-tek
HAFLA The original meaning of this word describes informal dance party where guests get up to cut a rug. Nowadays, within the belly dance world, this word basically means the same thing, but with dancers performing in costume, to live or recorded music. Also, it can refer to an event where admission might be charged.
MAKSOUM An Arabic time signature that many dancers refer to as “baladi”. Doum Doum Tek A Tek Doum Tek A Tek
MAQAM (plural- MAQAMAT) There are many different maqamat or Arabic musical scales, which are or melodic modes arranged in quarter tones as opposed to the Western version which uses half-tones. The word “maqam” in Arabic means “place”, or position or location.
MAWAL (or MAWWAL) A traditional vocal prequel to a song, wherein the singer will demonstrate and highlight his or her prowess and talent through a series of non-metrical improvised calisthenics using the voice alone. This is usually performed in colloquial (as opposed to classical) Arabic language (kind of like American Blues music) and has roots in the historical traditions and Arabic poetry. MERGENCE (variously spelled MAGENCEY, MAGENCIE) A complex, dynamic multi-rhythmic Oriental opening piece, meant to display a belly dancer’s skills. A mergence is often written specifically for a dancer, such as “Set Al Hossen”, which was composed for Nagwa Fouad by composer Mohamed Sultan. Some other examples of the mergence: “ Ma’shaal”, “Alf Layla Wa Layla”, “Sahra Saeeda”(written for Sahra by Ashraf Zakariah) “Amar El Laily”, written especially for Russian star dancer Katia, who lives in Cairo. Though many classical Arabic compositions are multi-layered and have many parts, such as “Enta Omri” by Om Kalthoum, they are not necessarily a mergence, because they are usually too slow or moody to be used as an opening piece.
RAKASSAH (variously spelled RAQQASA, RAKASA, RAQESSA, etc.) A female professional dancer. The male version of the word leaves the “a” at the end off, spelled “rakass”…or any of the other ways.
SAIDI is a term relating to Upper Egypt. Saidi is an Arabic rhythm as well as a folkloric style of music. Saidi dancing often-but doesn’t always- include raks assaya, or dancing with a cane?
SAGAT is the Arabic word for finger cymbals, known in Turkish as ZILLS
SHAA’BI Modern street music, often an urbanized version of older or more traditional songs. Often, the lyrics are way more overtly political or sexual than standard Arabic pop songs.
TAKHT A small orchestra or ensemble of musicians. The word itself means “bench” or bed, and in the old days, musicians often sat on benches as they played together.
TARAB The transporting sense of pleasure, elation or ecstasy that manifests in listeners while hearing soulful Arabic music…the term tarab can also be applied to dance, singing, or other forms of art.
TAXIM (variously spelled TAXEEM, TAKASIM TAQSIM) Many dancers think a taxim is a song- but it is not- it is an improvised presentation of the Arabic maqam or scale, performed by a solo musician. Though many taxims are recorded (giving the impression that they are, in fact a song) when played live, the taxim is an improvisation, and in the context of a live performance, the dancer and musician improvise together, presenting a seamless representation of the music. Though it may seem so, the improvisation being played isn’t really free form; it follows the rules of Arabic musical theory, with an emphasis on the player’s emotion and expression. A taxim can be played by a solo instrument (an oud, nai, accordion, kanoun, organ, violin, etc.) and is usually never played on any percussion instrument, such as a tabla or riqq. Sometimes the solo instrument is backed by a drone, or even with soft percussion, usually set to the maksoum beat, making it a “balady taqsim”. A taxim is also popularly set to a chiftetelli beat; but many dancers use the terms “taxim” and chiftetelli interchangeably, even though they are not. A taxim can be a chiftetelli, but a chiftetelli cannot be a taxim- chiftetelli is the name of a certain rhythm.
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Published on June 19, 2015 12:51

June 8, 2015

SIDELINED! PHYSICAL, MENTAL AND EMOTIONAL RECOVERY FROM DANCE INJURIES

For most dancers, an injury can almost seem like a death sentence. Though many of us have come to the point where we can identify the difference between major injuries and those that we deem we can work through, we still stress out about the very thought that we are injured. For us, being sidelined is a black hole of frustration. The sheer helplessness and physical inability that comes along with a serious or accute injury (and the accompanying pain) goes against every bit of the dance training we’ve ever had!
There is of course, the valid fear of losing income by being unable to perform or teach- and because most of us are self-employed independent contractors, there’s no way of getting Workman’s Comp. Also- shudder the thought- there is the very real possibility that once you haverecovered, your body will never be the same as it was before you were injured, which on its own is a horrible idea but made even more so by the fact that it can potentially reduce our earning power.
Pain provokes a veritable grocery list of emotions in everyone who experiences it. With pain from a recent injury, but especially chronic pain, the individual suffering is likely to experience stress, frustration, irritability (which often manifests as anger directed towards those around you) anxiety and depression. Anyone in pain is not a happy camper...especially if they're a dancer.
Something many doctors neglect discuss with their patients is that pain can potentially create a vicious circle that involves the emotions and psyche. When you are in pain, your discomfort level is often so high that it often prevents sleep, or at least quality sleep. Without sufficient restorative REM sleep, our bodies simply cannot repair themselves, which in turn creates more pain…and more anxiety, which leads to even less sleep, exacerbating the initial problem! This can lead to chronic pain, which is usually diagnosed as any pain that lingers after the point of projected recovery, or any pain that lasts longer then three to six months. This includes the low-grade, constant pain of an RSI or Repetitive Stress Injury- something that many dancers suffer from, caused by our repeated actions in rehearsals, classes and shows. Way too many of us are over-achievers who try to work through RSIs without giving our bodies a sufficient recovery period. But even if you try to soldier through your agony and act like everything’s normal (which it totally isn’t) your pain is always in the forefront of your mind, affecting everything you do- or can’t do.
All of this is magnified for dancers, because in addition to experiencing the pain itself and the accompanying psychological response to it, there are extremely legitimate reasons to feel stress and anxiety. For non-dancers, or anyone who doesn’t lead an athletic lifestyle, although the paint in fact hurts, it’s typically a temporary inconvenience. For dancers, it seems like The End. Period.
   I myself didn’t realize any of this until 2009, when I sustained a serious car accident that resulted in a sideways whiplash and seven herniated discs- and intense chronic pain that lasted almost four years. After the initial period of rest, I went through three separate courses of physical therapy, and still didn’t feel any better. A few “concerned parties” suggested that maybe it was time I gave up dancing… I wouldn’t hear of it! Since I wasn’t healing up in the projected time frame for my injuries, I cautiously (and with my doctor’s permission) went back to work teaching and performing, gritting my teeth when I hurt- who was pretty much all the time.   One day, while writing in my journal, I looked at a sentence that I’d just completed and it really shocked me cause it was just so…wrong.
“I’m really sad that I’m so stressed out all the time!”
A light bulb went off in my head, and I googled “pain and depression”, and fell down a rabbit hole of reading about the emotional and mental ramifications of pain. Once I realized that what I was experiencing was a legitimate chemical reaction to my own pain and I wasn’t going crazy, I stopped seeing my clueless “mainstream” physician, who not only never made the connection between pain, sleeplessness and anxiety, but who literally threw opiates at me while wondering out loud how I could be so physically flexible while claiming I was so sore.
  I went proactive immediately, booking standing twice a week appointments with my chiropractor -who did discuss the emotional and mental side effects of pain- I got regular massages and acupuncture, bought a new bed (and my own TENs machine) did Pilates and completely changed my diet. And though I never used anti-depressants, I took comfort in knowing that if I needed them, they would be available to help me get through this. It was a long road to recovery, but by   sheer will- and everything I mentioned above- I made it. Though once in a while I’ll experience pain where my injuries occurred and it’s doubtful I’ll ever be able to do a backbend again, my life has pretty much returned to normal.
The tips for the physical, mental and emotional recovery I’m about to give you definitely helped me get through that very rough period in my life, and I hope they can help you.
Consult Your Doctor Duh…this is obvious; if you’re seriously hurt, of course you are seeing your doctor pretty regularly! However, if you are experiencing disrupted sleep because of your pain, or are starting to feel depressed, it’s definitely time to talk to your doctor again.
Like I said, I didn’t take anti-depressants, but I knew I could if I needed to. What really helped me immensely was prescription sleep medication. I’m not advocating sleeping pills for everyone, and there is quite a real danger of them becoming habit forming. I took Ambien four nights in a row- and finally after months of dreamless, restless slumber, getting a few nights of actual restorative sleep- I felt like a new person. Once that initial sleeping “re-set” happened, I found I only needed to take the pills maybe once a week, if that. Seriously, it was like a miracle.   It not only made my body feel better, it helped my mood and calmed my pain-related anxiety.
If you are wary of taking prescription meds, try an over the counter medication for a couple of nights. If f you are anti-drug, try some herbal supplements, such as valerian or melatonin.   Chamomile is also great; chamomile tea tastes nice and it has a soothing effect. You can also try a number of   proven “sleep hacks” that don’t involve drugs at all, such as not watching television or staying on any device (cellular phones, tablets or computers) for at least an hour before bedtime. Using a white-noise machine   or listening to a recording of something like ocean waves might help too, as does removing any sources of light from your bedroom. Taking a long bath is always good to induce drowsiness, or even having some warm mikl might do the trick, too. As I said before, massage and acupuncture can help with your pain, which in turn will aid you in sleeping better, too.
Strengthen Your Body Once you’ve been passed the acute phase of your injury, with your doctor’s ok, you need to start strengthening and rehabilitating your injury. If you’ve been prescribed a course of physical therapy, attend the sessions, and follow your homework exercise regimen to the letter. You can also try yoga or Pilates, which was actually designed as a strengthening program to help dancers rehabilitate from injury. Yoga will help you stay limber and toned, Pilates will strengthen the areas around your injuries as well as make you stronger in general.
In either discipline, look for an instructor in either of these practices who is certified, and make sure they know that you are injured.   Start out simple, and basic; if you have pain from any movements, don’t do them yet… and no matter what, don’t push yourself too hard, at least at first, because you certainly don't want to aggravate your injury. Walking is a terrific and low- impact aerobic way of keeping fit, and often a brisk walk (or as brisk as you can take it while recovering) will lower your physical feelings of discomfort.
Stay Connected With Dancing In Non-Physical Ways There are many things you can do to keep learning and to help you feel as though you are progressing, even if you can’t actually dance yet. Ask your instructor(s) if you can audit their dance classes- often you can gain insight and learn technique just by watching and taking notes. Same goes for viewing dance videos; analyze the styles or technique you are seeing, and observe more subtle   things like stage presence, emotional connection to the music, and the costuming the performing is wearing.
Of course, you can also use your down time for dance-related things, like   costume repair, learning and analyzing music you’d like to use in the future, writing choreographies and planning up-coming dance projects.   Once when I was sidelined for n injury, which occurred years before the one I mentioned before, I wrote the entire script for my Belly Dance And Balance: The Art Of Sword And Shamadan DVD. The silver lining to that injury was that if I’d been performing and teaching during that particular period, I probably wouldn’t have had the time to devote to planning   that DVD at all, let alone getting the material all written out.
Get Back In The Game Slowly Once you’ve been green-lighted to return to dancing, start off gradually. Even just being out for a few days can make a difference in your stamina level or muscular condition and control. Take it easy, and do not push yourself. Work up your strength gradually, warm up thoroughly and baby yourself a little.   Remember, you’ve been sitting around for a while dying to get back   to classes and shows, and while your enthusiasm is terrific, you don't want to re-inure yourself by “making up for lost time”. Your body is different now.   Your injury has changed your physical being… even if it’s just temporary. As you test the waters, take things gradually and see what you are capable of. Your strength and command will probably take a bit of time to build up again.
Make Adjustments As NecessaryIf your injury has changed your body permanently, but you still have the ability to dance, you will need to make necessary adjustments to your dancing. In my own case, after that major car accident, my back was so damaged that it will never, ever be the same. I actually had to sign a legal document   at the time of my settlement, which stated exactly that; my spine was changed irrevocably. My neck alone was so messed up that I doubted I’d ever be able to do sword balancing again, and it had been a specialty of mine for years. I also haven’t done a backbend since the accident… used to be able to   get my hands down to the floor from a standing position. Am I bummed about the lack of backbends? At first I was- but then I started looking upon them as a nice part of my past, kind of like an old boyfriend. I loved doing them at the time, bit I was leading a different life then… they just didn’t fit in anymore. As for the sword balancing, I was determined. It took over three years – and a lot of work- to get up to speed again, but by golly, I worked up to it, and can now do everything I was able to do with a sword that I used to.
I’ve also helped many other dancers re-think they’re dancing to disguise their injuries and limitations. One woman I worked with had been burned badly in a fire- the fingers on her left hand were completely fused together. Together, we devised hand and arm movements that would make her hands look uniform with each other as well as not distracting to the audience. When she dances onstage nobody notices that her left hand isn’t flexible. Another dancer I worked with had a metal plate in her spine, and couldn’t raise her arms above shoulder level. We worked on a series of movements and gestures   that would make her arms appear to be changing levels “normally”.   We used arm pathways, lines and angles and even facial gestures and head movements to create the illusion of varied arm positions. To She worked her butt off practicing, and again, not a single person in the audience notices her limited range of motion.
Think Positively Sounds trite and clichéd, but   your emotions really can have an affect on your healing. Remaining optimistic and having the will to recover will really help with your physical recovery! Stay away from naysayers and negative people. During the recovery from my car accident, I can’t tell you how many trolls had the nerve to blithely say   the dreaded words ‘Maybe It’s time for you to retire…’ Color me crazy or chalk it up to my punk rock past, but my reaction to this “helpful advice” was mostly composed of four letter words! Some idiots actually delight in the misery of others, and someone who is injured is a prime target for that sort of negativity. Haters always want to hate…so turn a deaf ear to their malicious glee, or just outright cut them from your life- at least temporarily. You have enough on your plate right now physically; you don’t need any more mental or emotional feelings than you’re already dealing with. Don’t let anyone bring you down!
Dancing is a gift, one that many of us almost take for granted because we do it so often…until we are injured.   Being injured is horrible, but as far as life lessons go, it makes us realize just how precious dancing truly is. Be grateful for your dancing, be respectful of your gift, have faith in your recovery process, and use your time on the sidelines to find out just how strong you truly are.
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Photo and graphics by Maharet Hughes Get a signed copy of “The Belly Dance Handbook: A Companion For The Serious Dancer here: http://www.princessfarhana.com/shop.htm
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Published on June 08, 2015 00:13

May 22, 2015

DANCING UNDER THE SUN: TIPS FOR PERFORMING IN THE GREAT OUTDOORS

Photo by Maharet HughesIt’s Memorial Day Weekend- officially known as the first weekend of summer!
For some people, this weekend marks the beginning of beaches, barbeques and Day Drinking. But for us dancers, it also marks Open Season on Daytime Dancing…are you ready for all the outdoor gigs that are coming your way?
Here are some ideas to keep you looking and feeling cool as you perform in the heat.
First of all, it’s imperative to stay hydrated. Bring along extra water, even if you think you might not need it. Dancing outdoors in directly sunlight can really sap your H2O reserves, and water is way better for you and your energy than guzzling sugary sports drinks. Coconut water tastes yummy and is extremely hydrating, too.
Remember to apply sun block…. and to reapply it as needed. You’re definitely going to need it, and should be using it every day, anyway. There are many non-greasy formulas on the market today made for babies and small children- those are great, but there’s also a plethora of products made expressly for use on the face, so invest in one of them. And a word to the wise: make sure to cover – at the very least- your arms, neck, chest, torso and legs with sunblock, too, cause sunburn blisters and tan-lines in the pattern of your costume are not attractive!
If you use perfume, go with natural essential oils rather than a regular scent, because once in a while, regular perfumes can have a chemical reaction under the strong sun rays and actually stain your skin.
Bring some dance shoes even if you prefer going barefoot. If you normally dance in heels or ballroom shoes, make sure to have some flat slippers with you as well... there could be a possibility you might be dancing on grass at a private party or outdoor festival, and if you wear heels, they will sink into the turf! Plus, at many outside events such as Ren Faires and neighborhood festivals, the pavement, stages, sand, the grass and especially Astro Turf get very hot when direct sun has been shining on them for hours, and you could literally get burned. Shoes are mandatory!

Also, make sure to bring something light and airy to wear after your gig- you definitely do not want to be standing around for hours in your costume!

For performing during the day, you’ll need less make up than you would use for a large stage or a dark nightclub, but you still need to apply more – and different- makeup than you’d wear on the street. This could, of course, mean using more liner or applying powder shadow a little darker and a vivid shade of shade of lipstick… but there’s also more to consider. Go over the perimeters of your face- forehead, cheekbones, and jawline- with a matte bronzing powder, both to contour and to make your face look healthy and glowing. Iridescent, sparkly or glittery bronzers are best saved for evening.

For daytime gigs, because of the “sweat factor" I stick with powders and gel eye liners only. I never use cream blush or eye shadow, and I skip any sort of pencil, because all of these formulas tend to melt, smear and crease in summer sunlight. I don’t even use eyebrow pencils- too waxy. I fill in my brows with powder, using a small slanted brush. As for lips, matte formula lipsticks are much better for day work than shiny ones like slick glosses or softer, more easy-to-melt products. Select a lip color in a bright “natural” shade, like a blue red (makes the teeth appear whiter) a youthful rose pink or a nice peachy-coral tone. Even if you’re dark skinned, stay away from anything too dark, like burgundy, brown or taupe. Apply the lipstick, blot your lips on a tissue, powder over your lips with a translucent powder, re-apply the color and blot again for maximum staying power. If you want to give the illusion of lustrous lip gloss, dip the pad of your finger into the same pearly white eye shadow you used as a brow highlighter, and apply a dot of it to the center of your lower lip, which will mimic the pretty sheen of lip gloss, but will stay in place, and won’t be greasy.

Far be it from me to not want to be as risqué with my costuming as possible- but Ialways tone things down a few notches for my daytime gigs. Remember that there will probably be kinder present and that many of them will want to be photographed with you, so err a little bit on the conservative side costume-wise…. even I do that! Also, since you’ll be outside, fun accessories like big blingy earrings, glittery bindis and rhinestones around the eyes really catch the sunlight, so pile them on! But it's not like I have to tell any of you readers to wear more bling, right?

One last thought- undoubtedly you will be wearing sunglass to and from, as well as before and after your shows- so make sure that any pigment or congealed foundation that has collected under your sunnies before you go onstage! If it has, try to spot-check it with a make up wipe (keep some in your dance bag) and just powder over the area tapping on the powder lightly to camouflage the area. Wiping the pigment off may result in streaky lines under your eyes, and you don’t want to hit the stage looking like a Picasso painting!

Have fun, and Happy Summer everyone!

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Published on May 22, 2015 18:25

May 13, 2015

THE DANCER'S BODY: EATING YOUR WAY TO SUPPLE MUSCLES, GLOWING SKIN AND SUPER STAMINA

<div class="MsoNormal"><br /></div><div class="MsoNormal"><br /></div><div class="separator" style="clear: both; text-align: center;"><b style="mso-bidi-font-weight: normal;"><a href="http://2.bp.blogspot.com/-TpJuopOHQZY..." imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="243" src="http://2.bp.blogspot.com/-TpJuopOHQZY..." width="320" /></a></b></div><style> <div class="MsoNormal"><br /></div><div class="MsoNormal"><span class="textexposedshow"><span style="font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";"><span style="mso-spacerun: yes;"> </span>A few days ago, a friend of mine posted <span style="mso-spacerun: yes;"> </span>on my Facebook profile page, and it <span style="mso-spacerun: yes;"> </span>caused quite a response from a lot of people, many of whom I don’t know. Maharet’s post said I was the healthiest person she knew, that I looked twenty years younger than my actual age (thanks doll… did I mention I love you madly?) that I was always full of energy, and she thought it was because of my diet. The post mentioned that I am sugar-free, which is true, and that I<span style="mso-spacerun: yes;"> </span>“<i style="mso-bidi-font-style: normal;">basically live on green smoothies and Greek yogur</i>t”, which isn’t entirely true… but I do consume insane amount of both those things. She said that the smoothies I made were better than any she’d ever had, and ended the post by asking, “I wonder what would happen if I ate exactly like you for ten days?”<span style="mso-spacerun: yes;"> </span></span></span></div><div class="MsoNormal"><br /></div><div class="MsoNormal"><span class="textexposedshow"><span style="font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">All this resulted in a happy uproar; there was a barrage of comments clamoring for information on my diet and the recipes for my smoothies.<span style="mso-spacerun: yes;"> </span>So, I’m gonna give some outlines on my food habits, in case they might work for <i style="mso-bidi-font-style: normal;">you,</i> and of course I’ll and share my smoothie recipes with you.<span style="mso-spacerun: yes;"> </span></span></span></div><div class="MsoNormal"><br /></div><div class="MsoNormal"><span class="textexposedshow"><span style="font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";"><span style="mso-spacerun: yes;"> </span>My first major dietary change occurred at the beginning of my career. When I started dancing professionally twenty-five years ago, my food consumption habits changed almost by themself. Without even realizing I was doing it, I moved from eating three meals a day to eating five or six small meals, just because I found it uncomfortable to dance on a full stomach.<span style="mso-spacerun: yes;"> </span>Three months later, much to my astonishment, none of my costumes fit cause I’d dropped over twenty pounds.<span style="mso-spacerun: yes;"> </span>I didn’t even realize that this was <b style="mso-bidi-font-weight: normal;">Eating To Fuel, Not To Fill</b>.<span style="mso-spacerun: yes;"> </span>Apparently, eating like this keeps your metabolism going, but when I began having multiple smaller meals, I didn't even know it was a concept! It just worked for me dance-wise, and the weight loss was a bonus. It may or may not work for you, but it’s worth a try.</span></span></div><div class="MsoNormal"><br /></div><div class="MsoNormal"><span class="textexposedshow"><span style="font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";"><span style="mso-spacerun: yes;"> </span><span style="mso-spacerun: yes;"> </span>At that same point in my life as a new professional, I started waking up every morning ravenously hungry. That was weird to me- I’d always been one of those people who began the day with a ka-razy strong cuppa joe, and wouldn't even<i style="mso-bidi-font-style: normal;"> think </i>of eating until three or four hours later.<span style="mso-spacerun: yes;"> </span>But my dancing suddenly demanded that I <i>needed</i> breakfast, so I obeyed.<span style="mso-spacerun: yes;"> </span>It was then that I discovered <b>Eating</b><b style="mso-bidi-font-weight: normal;">Breakfast Is Really Important</b>.<span style="mso-spacerun: yes;"> </span>I still need my really strong coffee, but there’s no way in hell I can imagine skipping breakfast! </span></span></div><div class="MsoNormal"><br /></div><div class="MsoNormal"><span class="textexposedshow"><span style="font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";"><span style="mso-spacerun: yes;"> </span><span style="mso-spacerun: yes;"> </span>The second big “food breakthrough” I had was in 2009, after a severe car accident. I was in a lot pain and all the physical therapy and drugs I was taking didn't seem to be helping all that much, so I started researching nutrition. There are tons of foods and spices that have anti-inflammatory properties, and I began eating them in ridiculous amounts, mostly out of desperation!<span style="mso-spacerun: yes;"> </span>I ate tons of citrus fruits and tomatoes because of the healing properties of Vitamin C. I overdosed on berries and flax seed because they fight inflammation…as does cinnamon, turmeric, oregano, thyme, rosemary, cloves and ginger. I began using these spices as much as possible, preferably fresh, but dried will do. I ate as much raw food as possible, and went "krazy for kale".</span></span></div><div class="MsoNormal"><br /></div><div class="MsoNormal"><span class="textexposedshow"><span style="font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";"><span style="mso-spacerun: yes;"> </span>A confirmed sugar addict, before the accident I’d actually <span style="mso-spacerun: yes;"> </span>“shoot” a package of Sweet Tarts the way a kid tosses down tequila on Spring Break…until I found out that refined sugar is really <i style="mso-bidi-font-style: normal;">bad </i>for you in many ways, <i>especially for your joints and for inflammation</i>. So, it was<span style="mso-spacerun: yes;"> </span><b style="mso-bidi-font-weight: normal;">Bye-Bye</b><b style="mso-bidi-font-weight: normal;">Sugar</b> !<span style="mso-spacerun: yes;"> </span>Some people find it extremely difficult to quit sugar, but I was-pardon my French- feeling so shitty from my pain I was willing to try <i>anything</i>. I just started looking upon sugar as something that was poisoning me, and seriously, it wasn’t hard for me to quit. If you know something will have terrible consequences, you know it’s better <i style="mso-bidi-font-style: normal;">not</i> to ingest it, right?<span style="mso-spacerun: yes;"> </span>So I didn’t, and it really wasn’t a problem.<span style="mso-spacerun: yes;"> </span>That led to me becoming virtually<b style="mso-bidi-font-weight: normal;"> Gluten Free</b>.<span style="mso-spacerun: yes;"> </span>The no sugar scenario really was making me feel better, so I tried deleting gluten, that wasn’t hard either, and soon I noticed my energy was off the charts. </span></span></div><div class="MsoNormal"><br /></div><div class="MsoNormal"><span class="textexposedshow"><span style="font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">An important caveat to all of this is-<i> I made these changes willingly</i>, and they worked for me.<span style="mso-spacerun: yes;"> </span>I also didn’t consider it a “diet”, or that I was <i style="mso-bidi-font-style: normal;">depriving</i> myself.<span style="mso-spacerun: yes;"> </span>I simply found that I was making <b>Healthier</b><b style="mso-bidi-font-weight: normal;"> Choices</b>…and I got to say, I’m not totally anal about them. Once in a great while, I’ll have a piece of someone’s birthday cake (especially my own!) and sometimes at a fancy restaurant, I’ll have a piece of bread…slathered in butter.</span></span></div><div class="MsoNormal"><br /></div><div class="MsoNormal"><span class="textexposedshow"><span style="font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Also, if you are considering going sugar and/or gluten free, there are many things to consider. One of them is that artificial sweeteners are probably worse than sugar itself.<span style="mso-spacerun: yes;"> </span>The other is that many gluten free foods are <i style="mso-bidi-font-style: normal;">loaded</i> with sugar!<span style="mso-spacerun: yes;"> </span>Make your dietary changes slowly, see how you feel, and don’t beat yourself up if you backslide a little. Remember, for most of us, they are <i>choices</i>, not mandatory.</span></span></div><div class="MsoNormal"><br /></div><div class="MsoNormal"><span class="textexposedshow"><span style="font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";"><span style="mso-spacerun: yes;"> </span>And now on to my <b style="mso-bidi-font-weight: normal;">Smoothie Recipes</b>:</span></span></div><div class="MsoNormal"><span class="textexposedshow"><span style="font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">.</span></span></div><div class="MsoNormal"><span class="textexposedshow"><span style="font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";"><span style="mso-spacerun: yes;"> </span>For the recipes that call for yogurt, use<i style="mso-bidi-font-style: normal;"> only </i>unsweetened, plain Greek Yogurt.<span style="mso-spacerun: yes;"> </span>I prefer the brand Fage; I’m addicted to it! <span style="mso-spacerun: yes;"> </span>I’m a FAGE HAGE!! It comes in 2 % fat, 0% fat or full fat- I’ve used any of these in my smoothies, and no matter what, they come out terrific. Obviously, the full fat version will make a more <i>satisfying</i>smoothie, but it’s your call.<span style="mso-spacerun: yes;"> </span>Many brands pretend to be “real” Greek yogurt, but are full of sugar or artificial sweeteners, and many also have some kind of gelatin in them to thicken it, so especially if you are a veggie, check the label carefully before you purchase!</span></span></div><div class="MsoNormal"><br /></div><div class="MsoNormal"><span class="textexposedshow"><span style="font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";"><span style="mso-spacerun: yes;"> </span>For all the following recipes, use <i>only</i>organic fruits and vegetables.<span style="mso-spacerun: yes;"> </span>I buy fresh fruit, like bananas and pineapples, chop them up, pop them in baggies and freeze them, because it not only lasts longer, it makes the smoothie thicker, like a milkshake.<span style="mso-spacerun: yes;"> </span>You can put any kind of berries in baggies and freeze them, and I often freeze greens like spinach, kale and chard specifically for adding to the smoothies. </span></span></div><div class="MsoNormal"><br /></div><div class="MsoNormal"><span class="textexposedshow"><span style="font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Most of these smoothies have an odd color- usually bright green or brown, and that immediately puts some people off.<span style="mso-spacerun: yes;"> Also, if you are regularly eating sugar, these smoothies, though not acidic, may not taste as sweet to you as they do to me. Feel free to add more fruit if they're not sweet enough for you. </span>But once you’ve tasted them, you’ll learn what you like, you can add or subrtract ingredients, and will also not to trust the scary color, because they’re all totally delish!</span></span></div><div class="MsoNormal"><br /></div><div class="MsoNormal"><span class="uficommentbody"><b style="mso-bidi-font-weight: normal;"><span style="mso-fareast-font-family: "Times New Roman";">APPLE PIE SMOOTHIE</span></b></span></div><div class="MsoNormal"><span class="uficommentbody"><b style="mso-bidi-font-weight: normal;"><span style="mso-fareast-font-family: "Times New Roman";"><span style="mso-spacerun: yes;"> </span><span style="mso-spacerun: yes;"> </span></span></b></span></div><div class="MsoNormal"><span class="uficommentbody"><span style="mso-fareast-font-family: "Times New Roman";">1 handful kale</span></span></div><div class="MsoNormal"><span class="uficommentbody"><span style="mso-fareast-font-family: "Times New Roman";">2 Handfuls of spinach or chard, or one handful of each</span></span></div><div class="MsoNormal"><span class="uficommentbody"><span style="mso-fareast-font-family: "Times New Roman";">1 Four-inch section of zucchini, chopped into “pennies”</span></span></div><div class="MsoNormal"><span class="uficommentbody"><span style="mso-fareast-font-family: "Times New Roman";"><span style="mso-spacerun: yes;"> </span>2 small broccoli florets</span></span></div><div class="MsoNormal"><span class="uficommentbody"><span style="mso-fareast-font-family: "Times New Roman";"><span style="mso-spacerun: yes;"> </span>1/ smallish apple or half of a large apple (any type of apple is fine, I like Honeycrisp or Fuji)</span></span></div><div class="MsoNormal"><span class="uficommentbody"><span style="mso-fareast-font-family: "Times New Roman";"><span style="mso-spacerun: yes;"> </span>4 Frozen pineapple segments</span></span></div><div class="MsoNormal"><span class="uficommentbody"><span style="mso-fareast-font-family: "Times New Roman";">1 Frozen banana chunks</span></span></div><div class="MsoNormal"><span class="uficommentbody"><span style="mso-fareast-font-family: "Times New Roman";">2 Generous dollops plain Greek yogurt – I prefer Fage, but use whatever you like as long as it’s unsweetened</span></span></div><div class="MsoNormal"><span class="uficommentbody"><span style="mso-fareast-font-family: "Times New Roman";">A pinch of allspice</span></span></div><div class="MsoNormal"><span class="uficommentbody"><span style="mso-fareast-font-family: "Times New Roman";">Cinnamon to taste (I like to use a lot- tastes good and it's an anti-inflammatory)</span></span></div><div class="MsoNormal"><br /></div><div class="MsoNormal"><span class="uficommentbody"><span style="mso-fareast-font-family: "Times New Roman";">Pack the fruits and veggies into the blender tightly.</span></span></div><div class="MsoNormal"><span class="uficommentbody"><span style="mso-fareast-font-family: "Times New Roman";">If you are using a Nutri Blend Magic Bullet, fill the blender cup with liquid to the “Fill” line. I use a mixture unsweetened coconut milk and water. If you are using a regular blender, use 2 cups of the coconut milk and water mixture. Blend until liquefied. </span></span></div><div class="MsoNormal"><br /></div><div class="MsoNormal"><span class="uficommentbody"><span style="mso-fareast-font-family: "Times New Roman";">The smoothie will look bright green, but it tastes just like apple pie!</span></span></div><div class="MsoNormal"><br /></div><div class="MsoNormal"><br /></div><div class="MsoNormal"><br /></div><div class="MsoNormal"><span class="uficommentbody"><b style="mso-bidi-font-weight: normal;"><span style="mso-fareast-font-family: "Times New Roman";"><span style="mso-spacerun: yes;"> </span>THE GREEN LANTERN: <span style="mso-spacerun: yes;"> </span>CUCUMBER AND MINT SMOOTHIE</span></b></span></div><div class="MsoNormal"><br /></div><div class="MsoNormal"><span class="uficommentbody"><span style="mso-fareast-font-family: "Times New Roman";">1/2 Large hothouse cucumber (about five inches long, cut into chunks</span></span></div><div class="MsoNormal"><span class="uficommentbody"><span style="mso-fareast-font-family: "Times New Roman";">1 Handful spinach or chard, or a mix of each</span></span></div><div class="MsoNormal"><span class="uficommentbody"><span style="mso-fareast-font-family: "Times New Roman";">3 to 5 Leaves of mint, depending on how minty you ‘d like it to be</span></span></div><div class="MsoNormal"><span class="uficommentbody"><span style="mso-fareast-font-family: "Times New Roman";">The juice from 1/2 a large lemon or 1 small one</span></span></div><div class="MsoNormal"><span class="uficommentbody"><span style="mso-fareast-font-family: "Times New Roman";">The juice from a medium sized orange</span></span></div><div class="MsoNormal"><span class="uficommentbody"><span style="mso-fareast-font-family: "Times New Roman";">5 or 6 medium to large strawberries, with the leaves cut off OR a few large chunks of fresh watermelon</span></span></div><div class="MsoNormal"><br /></div><div class="MsoNormal"><span class="uficommentbody"><span style="mso-fareast-font-family: "Times New Roman";"><span style="mso-spacerun: yes;"> </span>Pack the fruits and veggies into the blender tightly. If you don’t have a juicer for the orange and lemon, cut each fruit in half and squeeze the juice into your blender through a strainer.</span></span></div><div class="MsoNormal"><br /></div><div class="MsoNormal"><span class="uficommentbody"><span style="mso-fareast-font-family: "Times New Roman";"><span style="mso-spacerun: yes;"> </span>If you are using a Nutri Blend Magic Bullet, fill the blender cup with the juice of the lemon and the orange, and pour in water to the “Fill” line. If you’re using an ordinary blender, use about a cup and a half of water. If the mixture is too chunky, for your taste, just add a little more water.</span></span></div><div class="MsoNormal"><br /></div><div class="MsoNormal"><span class="uficommentbody"><span style="mso-fareast-font-family: "Times New Roman";">This is a totally refreshing, invigorating and sweet smoothie; I make a huge batch of this and sip it all day.<span style="mso-spacerun: yes;"> </span>In the summer, I’m <i style="mso-bidi-font-style: normal;">all</i> about the watermelon, and instead of using the orange juice; I just add more watermelon chunks.</span></span></div><div class="MsoNormal"><br /></div><div class="MsoNormal"><br /></div><div class="MsoNormal"><b style="mso-bidi-font-weight: normal;"><span style="mso-fareast-font-family: "Times New Roman";">“LIKE A VIRGIN” PINA COLADA SMOOTHIE</span></b></div><div class="MsoNormal"><br /></div><div class="MsoNormal"><span style="mso-fareast-font-family: "Times New Roman";">1 Large handful of frozen pineapple segments, or about 10-12 pieces</span></div><div class="MsoNormal"><span style="mso-fareast-font-family: "Times New Roman";">3 Frozen banana chunks</span></div><div class="MsoNormal"><span style="mso-fareast-font-family: "Times New Roman";">1 Handful kale, spinach or chard</span></div><div class="MsoNormal"><span style="mso-fareast-font-family: "Times New Roman";">1 three-inch section of zucchini, sliced into pieces</span></div><div class="MsoNormal"><span style="mso-fareast-font-family: "Times New Roman";"><span style="mso-spacerun: yes;"> </span>The juice of 2 medium sized oranges</span></div><div class="MsoNormal"><span style="mso-fareast-font-family: "Times New Roman";">1 Tablespoon organic virgin coconut oil, put directly into the blender</span></div><div class="MsoNormal"><span style="mso-fareast-font-family: "Times New Roman";">Unsweetened coconut milk, or coconut water</span></div><div class="MsoNormal"><br /></div><div class="MsoNormal"><span class="uficommentbody"><span style="mso-fareast-font-family: "Times New Roman";">Pack the fruits and veggies into the blender tightly.</span></span></div><div class="MsoNormal"><span class="uficommentbody"><span style="mso-fareast-font-family: "Times New Roman";">If you are using a Nutri Blend Magic Bullet, fill the blender cup with liquid to the “Fill” line.</span></span></div><div class="MsoNormal"><span class="uficommentbody"><span style="mso-fareast-font-family: "Times New Roman";"><span style="mso-spacerun: yes;"> </span>I use a mixture unsweetened coconut milk and water, or you can use straight coconut water, either way is fine! If you are using a regular blender, use 2 cups of the coconut milk and water mixture. or the coconut water. Blend until liquefied. </span></span></div><div class="MsoNormal"><br /></div><div class="MsoNormal"><br /></div><div class="MsoNormal"><span class="uficommentbody"><span style="mso-fareast-font-family: "Times New Roman";"><span style="mso-spacerun: yes;"> </span><b style="mso-bidi-font-weight: normal;">CARROT CAKE SMOOTHIE</b></span></span></div><div class="MsoNormal"><span class="uficommentbody"><span style="mso-fareast-font-family: "Times New Roman";"><span style="mso-spacerun: yes;"> </span>2 carrots cut into “pennies”</span></span></div><div class="MsoNormal"><span style="mso-fareast-font-family: "Times New Roman";">1 Handful spinach or chard</span></div><div class="MsoNormal"><span class="uficommentbody"><span style="mso-fareast-font-family: "Times New Roman";"><span style="mso-spacerun: yes;"> </span>Half of a medium sized apple cut into chunks</span></span></div><div class="MsoNormal"><span class="uficommentbody"><span style="mso-fareast-font-family: "Times New Roman";">2-4 Chunks of frozen pineapple</span></span></div><div class="MsoNormal"><span class="uficommentbody"><span style="mso-fareast-font-family: "Times New Roman";">2 Chunks frozen banana</span></span></div><div class="MsoNormal"><span class="uficommentbody"><span style="mso-fareast-font-family: "Times New Roman";">2 Generous dollops plain Greek yogurt – I prefer Fage, but use whatever you like, as long as it’s unsweetened</span></span></div><div class="MsoNormal"><span class="uficommentbody"><span style="mso-fareast-font-family: "Times New Roman";">1 Pinch Allspice</span></span></div><div class="MsoNormal"><span class="uficommentbody"><span style="mso-fareast-font-family: "Times New Roman";">1 teaspoon <span style="mso-spacerun: yes;"> </span>fresh ginger, finely grated</span></span></div><div class="MsoNormal"><span class="uficommentbody"><span style="mso-fareast-font-family: "Times New Roman";">Cinnamon to taste</span></span></div><div class="MsoNormal"><span class="uficommentbody"><span style="mso-fareast-font-family: "Times New Roman";"><span style="mso-spacerun: yes;"> </span>Unsweetened almond milk or unsweetened soy milk</span></span></div><div class="MsoNormal"><br /></div><div class="MsoNormal"><span class="uficommentbody"><span style="mso-fareast-font-family: "Times New Roman";">Pack the fruits and veggies into the blender tightly.</span></span></div><div class="MsoNormal"><span class="uficommentbody"><span style="mso-fareast-font-family: "Times New Roman";">If you are using a Nutri Blend Magic Bullet, fill the blender cup with the almond milk to the “Fill” line. If you are using a regular blender, use 2 cups of the almond milk and water mixture. Blend until liquefied… regular blenders might yield a slightly chunkier version of this, cause the carrots don’t always puree up fine. If the smoothie is too chunky, add a little more almond milk, or some water.</span></span></div><div class="MsoNormal"><br /></div><div class="MsoNormal"><span class="uficommentbody"><span style="mso-fareast-font-family: "Times New Roman";">The smoothie will look rusty brownish-orange, but it tastes yummy, just like carrot cake!</span></span></div><div class="MsoNormal"><br /></div><div class="MsoNormal"><br /></div><div class="MsoNormal"><b style="mso-bidi-font-weight: normal;"><span style="mso-fareast-font-family: "Times New Roman";"><span style="mso-spacerun: yes;"> </span>BLUEBERRY MANGO SMOOTHIE</span></b></div><div class="MsoNormal"><span style="mso-fareast-font-family: "Times New Roman";"><span style="mso-spacerun: yes;"> </span>1 Large handful or one cup of frozen blueberries</span></div><div class="MsoNormal"><span style="mso-fareast-font-family: "Times New Roman";">1 medium mango, pitted, skinned and sliced</span></div><div class="MsoNormal"><span style="mso-fareast-font-family: "Times New Roman";">2 handfuls spinach, kale or chard, or mixture of greens</span></div><div class="MsoNormal"><span style="mso-fareast-font-family: "Times New Roman";">2 broccoli florets</span></div><div class="MsoNormal"><span style="mso-fareast-font-family: "Times New Roman";">The Juice of one small lemon</span></div><div class="MsoNormal"><span style="mso-fareast-font-family: "Times New Roman";">The Juice of one small orange</span></div><div class="MsoNormal"><br /></div><div class="MsoNormal"><span class="uficommentbody"><span style="mso-fareast-font-family: "Times New Roman";">Pack the fruits and veggies into the blender tightly. If you don’t have a juicer for the orange and lemon, cut each fruit in half and squeeze the juice into your blender through a strainer.</span></span></div><div class="MsoNormal"><br /></div><div class="MsoNormal"><span class="uficommentbody"><span style="mso-fareast-font-family: "Times New Roman";"><span style="mso-spacerun: yes;"> </span>If you are using a Nutri Blend Magic Bullet, fill the blender cup with the juice of the lemon and the orange, and pour in water to the “Fill” line. If you’re using an ordinary blender, use about a cup and a half of water. If the mixture is too chunky for your taste, just add a little more water.</span></span></div><div class="MsoNormal"><br /></div><div class="MsoNormal"><span class="uficommentbody"><span style="mso-fareast-font-family: "Times New Roman";">Ok, this smoothie looks kind of disgusting, it’s a dark purple brown, but boy its it sweet and tangy!</span></span></div><div class="MsoNormal"><br /></div><div class="MsoNormal"><br /></div><div class="MsoNormal"><b style="mso-bidi-font-weight: normal;"><span style="mso-fareast-font-family: "Times New Roman";">CHERRY BERRY SMOOTHIE</span></b></div><div class="MsoNormal"><span style="color: #343434; font-size: 12.0pt; mso-fareast-language: JA;">1 large handful or 1 cup frozen raspberries </span></div><div class="MsoNormal"><span style="color: #343434; font-size: 12.0pt; mso-fareast-language: JA;">1 large handful or 1cup frozen unsweetened cherries</span></div><div class="MsoNormal"><span style="color: #343434; font-size: 12.0pt; mso-fareast-language: JA;">1-2 chunks frozen banana</span></div><div class="MsoNormal"><span style="color: #343434; font-size: 12.0pt; mso-fareast-language: JA;">2 generous dollops Greek Yogurt</span></div><div class="MsoNormal"><span style="color: #343434; font-size: 12.0pt; mso-fareast-language: JA;"> 2 teaspoon fresh ginger , finely grated</span></div><div class="MsoNormal"><span style="color: #343434; font-size: 12.0pt; mso-fareast-language: JA;">1 Teaspoon ground flaxseed: buy it pre-ground or grind in blender before you make the smoothie</span></div><div class="MsoNormal"><span style="color: #343434; font-size: 12.0pt; mso-fareast-language: JA;">Juice of one large orange</span></div><div class="MsoNormal"><span style="color: #343434; font-size: 12.0pt; mso-fareast-language: JA;">Juice of one small lemon</span></div><div class="MsoNormal"><span style="color: #343434; font-size: 12.0pt; mso-fareast-language: JA;"><span style="mso-spacerun: yes;"> </span>Unsweetened coconut, almond or soymilk</span></div><div class="MsoNormal"><br /></div><div class="MsoNormal"><br /></div><div class="MsoNormal"><span class="uficommentbody"><span style="mso-fareast-font-family: "Times New Roman";">Fill the blender with the berries, cherries, spices and yogurt. If you are using a Nutri Blend Magic Bullet, fill the blender cup with the almond, soy or coconut milk to the “Fill” line. If you are using a regular blender, use 2 cups of whatever “milk” you’re using. Blend until liquefied. If the smoothie is too chunky, add a little more soy, coconut almond milk, or some water.</span></span></div><div class="MsoNormal"><br /></div><div class="MsoNormal"><span style="font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";"><span style="mso-spacerun: yes;"> </span></span></div><div class="MsoNormal"><br /></div><div class="MsoNormal"><span style="font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";"><span style="mso-spacerun: yes;"> </span>TRY MY SMOOTHIES, THEY’RE DELISH! And remember, you are what you eat! <span style="mso-spacerun: yes;"><br /></span></span></div><div class="MsoNormal"><span style="font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">#</span></div><div class="MsoNormal"><br /></div><div class="MsoNormal"><br /></div><span style="font-size: 16.0pt;"> Find me on online, and say hi!</span><br /><span style="font-size: 16.0pt;"><a href="http://www.princessfarhana.com/"... /><span style="font-size: 16.0pt;"><a href="http://www.pleasantgehman.com/"&... /><span style="font-size: 16.0pt;"><a href="http://www.pleasantgehman.blogspot.co... </span><br /><span style="font-size: 16.0pt;"><a href="http://www.facebook.com/pleasant.gehm... /><span style="font-size: 16.0pt;"><a href="http://www.facebook.com/princess.farh... /><span style="font-size: 16.0pt;"><a href="http://www.twitter.com/PrincessFarhan... /><span style="font-size: 16.0pt;"><a href="http://www.twitter.com/PleasantGehman... /><span style="font-size: 16.0pt;"><a href="http://www.instagram.com/princessofho... /><span style="font-size: 16.0pt;"> </span><br /><div class="MsoNormal"><br /></div><div class="MsoNormal"><br /></div><div class="MsoNormal"><br /></div><div class="MsoNormal"><br /></div>

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Published on May 13, 2015 16:09

May 6, 2015

GETTING THE MOST OUT OF DANCE CLASSES: APPROACHING LEARNING WITH INTENTION

The chorus at the London Palladium, 1950'sTo get a Tarot card reading from me or to check out what I do when I’m not dancing, click here: http://www.pleasantgehman.com/

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Published on May 06, 2015 15:35

April 22, 2015

HEAD GAMES: MENTAL PREPARATION FOR DANCE

<div class="separator" style="clear: both; text-align: center;"><a href="http://3.bp.blogspot.com/-XdxEWkcCqmg..." imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://3.bp.blogspot.com/-XdxEWkcCqmg..." height="320" width="254" /></a></div><style> <div class="MsoNormal"><b style="mso-bidi-font-weight: normal;"><span style="font-size: 12.0pt;">HEAD GAMES: MENTAL PREPARATION FOR DANCE</span></b></div><div class="MsoNormal"><br /></div><div class="MsoNormal"><br /></div><div class="MsoNormal"><span style="font-size: 12.0pt;"><span style="mso-spacerun: yes;"> </span>Ever had one of those moments where you’re about to dance and your mind totally blacks out?<span style="mso-spacerun: yes;"> </span><span style="mso-spacerun: yes;"> </span>In rehearsal, you’re not sure if you remember the choreography that you’ve known for ages. Or maybe you’re<span style="mso-spacerun: yes;"> </span>in the wings waiting to go on and can’t even recall how the song you chose goes?<span style="mso-spacerun: yes;"> </span>The panic is indescribable and very real…until the music comes up.<span style="mso-spacerun: yes;"> </span>Then, as if by magic, everything is ok.</span></div><div class="MsoNormal"><br /></div><div class="MsoNormal"><span style="font-size: 12.0pt;"><span style="mso-spacerun: yes;"> </span>As dancers, our <i style="mso-bidi-font-style: normal;">bodies</i> know exactly<i style="mso-bidi-font-style: normal;"> </i>what to do when the music starts because it’s ingrained in our muscle memory.<span style="mso-spacerun: yes;"> </span>It doesn’t matter whether we’re taking a class, teaching a class, or stepping onto the stage, our bodies understand why we are there and what we need to do. The only problem is, our minds don’t always get the memo!</span></div><div class="MsoNormal"><br /></div><div class="MsoNormal"><span style="font-size: 12.0pt;"><span style="mso-spacerun: yes;"> </span>Or maybe you have extreme stage fright or are feeling unmotivated. Perhaps you feel like you’re falling behind in class even though you work as hard as you can, or that you’ve hit a plateau and are stuck in a personal rut.</span></div><div class="MsoNormal"><br /></div><div class="MsoNormal"><b style="mso-bidi-font-weight: normal;"><i style="mso-bidi-font-style: normal;"><span style="font-size: 12.0pt;">The reason all of these things come up is because we don’t train our minds to perform in the same the way we train our bodies. </span></i></b></div><div class="MsoNormal"><br /></div><div class="MsoNormal"><span style="font-size: 12.0pt;"><span style="mso-spacerun: yes;"> </span>Intellectual preparation for dance is not something that most instructors teach-or even address- in their classes.<span style="mso-spacerun: yes;"> </span>Dancing, of course, is a physical activity. But in order for a dancer to excel, there needs to be mental and emotional technique in place, too!</span></div><div class="MsoNormal"><br /></div><div class="MsoNormal"><span style="font-size: 12.0pt;"><span style="mso-spacerun: yes;"> </span>Physically, we’ve learned to dance through repetition by constant drilling or rehearsing. Through repeating and perfecting technique, combinations or choreography sequences, we unconsciously merge the mental memory of those actions with our motor control skills, so we barely need to think about what we’re doing. This is why we can perform every day tasks with little or no thought, or why we can go ten years without riding a bicycle, then hop on one and ride away as though we’d never stopped for an entire decade!</span></div><div class="MsoNormal"><br /></div><div class="MsoNormal"><span style="font-size: 12.0pt;"><span style="mso-spacerun: yes;"> </span>Mental preparation for dancing is hugely important, because it actually helps your brain to stay focused<i> intellectually</i> on what you are doing physically. It also helps you to get emotionally “ready” for what dancing onstage, in rehearsal or a class.</span></div><div class="MsoNormal"><br /></div><div class="MsoNormal"><b style="mso-bidi-font-weight: normal;"><i style="mso-bidi-font-style: normal;"><span style="font-size: 12.0pt;"><span style="mso-spacerun: yes;"> </span>Here are some ideas that ought to help you get mentally prepared for dancing.</span></i></b></div><div class="MsoNormal"><br /></div><div class="MsoNormal"><span style="font-size: 12.0pt;"><span style="mso-spacerun: yes;"> </span>Before you enter a studio for rehearsal or class, <b style="mso-bidi-font-weight: normal;">Focus</b> on what you’re about to do.<span style="mso-spacerun: yes;"> </span>This means completely clearing your mind of any non-dance clutter that could interfere with what you’re about to do.<span style="mso-spacerun: yes;"> </span>If possible, arrive a little bit early, and start warming up your own. The warm-up will prepare you physically, but it’ll also help you to shift gears, providing a smooth transition into your dance headspace.<span style="mso-spacerun: yes;"> </span></span></div><div class="MsoNormal"><br /></div><div class="MsoNormal"><span style="font-size: 12.0pt;">If you tend towards stage fright, as you warm up for class or rehearsal, take note of your muscles, where they are tight and where they’re loose.<span style="mso-spacerun: yes;"> </span>As you work each muscle, think or say these cue words: Loose and Tight. If your shoulders feel like steel, think “tight”, as they loosen up, acknowledge that they are now feeling supple by saying or thinking “loose”. This might seem strange, but if you make this a regular part of your warm up, it will become a habit, the same as your muscle memory.<span style="mso-spacerun: yes;"> </span>When we get stressed or nervous- like in an episode of stage fright- many of our muscles automatically clench up.<span style="mso-spacerun: yes;"> </span>If you’ve taken the time to train your mind to be aware of this, when you’re at a show, audition or competition and experiencing stage fright, you can put this concept into play and your muscles will co-operate by limbering up and relaxing.<span style="mso-spacerun: yes;"> </span>Also, remind yourself to <b style="mso-bidi-font-weight: normal;">Breathe</b>. <span style="mso-spacerun: yes;"> </span>Often when we concentrate, we unconsciously hold our breath.<span style="mso-spacerun: yes;"> </span>This can make your dancing look stilted cause it impedes flow. If you’re nervous or anxious before a performance, taking a few deep, even, slow breaths will calm your jitters.</span></div><div class="MsoNormal"><br /></div><div class="MsoNormal"><span style="font-size: 12.0pt;"><span style="mso-spacerun: yes;"> </span>During Tech<b style="mso-bidi-font-weight: normal;"> Rehearsal</b> especially, stay focused. Teching is a long and sometimes boring process, but if you don’t pay strict attention to what you’re doing, the odds are against you for having a quality show.<span style="mso-spacerun: yes;"> </span>As you wait for your turn onstage, watch the other performers doing their tech, and take note of where the lights are the hottest and where the stage is dark- this will save valuable time<span style="mso-spacerun: yes;"> </span>when you’re onstage for your own tech.</span></div><div class="MsoNormal"><br /></div><div class="MsoNormal"><span style="font-size: 12.0pt;">If you’re working in a venue where there isn’t a tech rehearsal, scope out the stage or performance area thoroughly.<span style="mso-spacerun: yes;"> </span>You’ll want to look for lighting, but also other things, like a uneven floor surfaces and possible areas of danger, such as cords, musical equipment or sound monitors on the stage.<span style="mso-spacerun: yes;"> </span>Also look for the best places to enter and exit the stage smoothly.</span></div><div class="MsoNormal"><br /></div><div class="MsoNormal"><br /></div><div class="MsoNormal"><b style="mso-bidi-font-weight: normal;"><span style="font-size: 12.0pt;">Observation </span></b><span style="font-size: 12.0pt;">is a powerful tool. It’s something you can do with your eyes in class, and with your <i>mind’s</i><i style="mso-bidi-font-style: normal;"> eye</i> before a performance. In a class or workshop, watch the instructor demonstrate combinations or choreography<i style="mso-bidi-font-style: normal;"> before</i> you try to perform it. This is hugely important, because your brain will then have a visual frame of reference when it comes time for you to act physically. You know how everyone says that little kids absorb everything like a sponge? That’s literally what they’re doing!<span style="mso-spacerun: yes;"> </span>They simply sit back to observe and absorb<i style="mso-bidi-font-style: normal;">,</i> allowing the all the information soak into their brains completely before attempting to do what the adults around them do. Watch your instructor run whatever it is you’re learning <i style="mso-bidi-font-style: normal;">before</i> you jump right in and start trying the moves yourself. At first this may seem counter intuitive, but believe me, it’ll make a huge difference.</span></div><div class="MsoNormal"><br /></div><div class="MsoNormal"><span style="font-size: 12.0pt;"><span style="mso-spacerun: yes;"> </span>For <b>Performance</b><b style="mso-bidi-font-weight: normal;"> Preparation</b>, we warm up and run our number, but often don’t address the mental and emotional aspects of our dance. </span><span style="font-size: 12.0pt; mso-bidi-font-size: 10.0pt;">On the evenings leading up to a show, go over the choreography in your head just before you fall asleep. Envision yourself dancing to it onstage and excelling at it. Connect to the character you’re portraying; think about their motivations. If you’re not going into character, but just dancing as YOU, imagine the lights on your skin, the way your costumes feels, and picture yourself looking out at the appreciative crowd as you glide across the stage. </span></div><div class="MsoNormal"><br /></div><div class="MsoNormal"><span style="font-size: 12.0pt; mso-bidi-font-size: 10.0pt;">Research has proved that going over the movements mentally will help to ingrain them into your <i style="mso-bidi-font-style: normal;">psyche</i> as well as your muscle memory. It’s the same for your character work- your pre-sleep “fantasy” will allow you to connect emotionally to your characater and the music as well.</span></div><div class="MsoNormal"><br /></div><div class="MsoNormal"><span style="font-size: 12.0pt;">Once you’re backstage, it’s a given that everyone’s out in the hallway with their iPods on, dancing full out.<span style="mso-spacerun: yes;"> </span>Instead of joining them, try avoiding the hallway (it’s pretty crowed anyway!) and find a quite corner to get into your zone. You’ll notice that from the previous nights you’ve spent running your number before sleeping, that your connection will now be full and effortless. <span style="mso-spacerun: yes;"></span>Run the number in your imagination a few times, both with and <i>without</i> music. This quiet time will center you and allow you to re-familiarize yourself with your piece</span><span style="font-size: 12.0pt; mso-bidi-font-size: 10.0pt;"> in a calm, serene way, so you can really <i style="mso-bidi-font-style: normal;">own it </i>once you get onstage. </span></div><div class="MsoNormal"><br /></div><div class="MsoNormal"><br /></div><div class="MsoNormal"><b style="mso-bidi-font-weight: normal;"><i style="mso-bidi-font-style: normal;"><span style="font-size: 12.0pt;">Positive Self Talk</span></i></b><span style="font-size: 12.0pt;"> is something we humans-let alone dancers- don’t engage in nearly enough. We’re constantly judging ourselves, and often the “judging panel” can get awfully vicious. <span style="mso-spacerun: yes;"> </span>We’re too fat, too skinny, too old, too dark skinned or white as a ghost. Our noses are too large, our eyes are too small, our legs are too thick, too thin, or they don’t have enough muscle tone. <span style="mso-spacerun: yes;"> </span>Oh yeah, and we can’t dance: our technique sucks, we can’t retain choreography, and we’ll never be able to master certain props. </span><br /><br /><span style="font-size: 12.0pt;">Stop that right now!</span></div><div class="MsoNormal"><br /></div><div class="MsoNormal"><span style="font-size: 12.0pt;"><span style="mso-spacerun: yes;"> </span>Anytime you have a negative thought about your body, your technique, your learning curve- whatever<i style="mso-bidi-font-style: normal;">-</i> you’re literally wiring your brain to believe that it’s <i style="mso-bidi-font-style: normal;">true.</i> Would you be this blunt or mean with a friend?<span style="mso-spacerun: yes;"> </span>It’s highly doubtful. So whenever a negative thought rears it’s ugly head, take a moment to assess it.<span style="mso-spacerun: yes;"> </span>Be logical and rational: is what you’re saying actually a fact? Are you devaluing yourself? Why? Is this coming from a moment of exasperation? Would anybody else think this about you? More importantly, would you actually talk like this to a family member, friend or another dancer?<span style="mso-spacerun: yes;"> No, you wouldn't. </span>We all have our moments of self-doubt, but constantly putting yourself down is <i style="mso-bidi-font-style: normal;">emotional abuse</i>. If someone else spoke to you like this, you’d probably cut them out of your life! </span></div><div class="MsoNormal"><br /></div><div class="MsoNormal"><span style="font-size: 12.0pt;"><span style="mso-spacerun: yes;"> </span>Change the tone of your inner voice from critic to cheerleader. You can’t constantly degrade yourself and then expect to perform to your best capabilities.<span style="mso-spacerun: yes;"> </span>Do whatever you can to be gentle with yourself without allowing mediocrity. <span style="mso-spacerun: yes;"> </span>Acknowledge your weak points, but give yourself credit for trying… and then try <i style="mso-bidi-font-style: normal;">harder.</i><span style="mso-spacerun: yes;"> </span>Be constructive in your self-critique, not destructive. If you feel like making affirmations out loud or leaving encouraging notes around the house for yourself, then by all means go for it, but just start focusing on urging yourself to excel. Executives do it, athletes do it, actors do it… and they do it cause it <i style="mso-bidi-font-style: normal;">works</i>.<span style="mso-spacerun: yes;"> </span>Try it.</span></div><div class="MsoNormal"><br /></div><div class="MsoNormal"><br /></div><div class="MsoNormal"><span style="font-size: 12.0pt;"><span style="mso-spacerun: yes;"> </span>For dancers, there’s almost nothing as important as getting enough <b style="mso-bidi-font-weight: normal;">Sleep</b>, unless it’s <b style="mso-bidi-font-weight: normal;">Nutrition</b>. <b style="mso-bidi-font-weight: normal;"><span style="mso-spacerun: yes;"> </span></b>Without sufficient rest and fuel, your body cannot perform to its best ability…<i style="mso-bidi-font-style: normal;">and the same goes for your brain!</i><span style="mso-spacerun: yes;"> </span>These days, eating and sleeping well seems like a tall order. We’re always rushing around, focused on getting everything done or being distracted by<span style="mso-spacerun: yes;"> </span>calls, texts and social media. After a great show or inspiring class, sure, we’re all jacked up.<span style="mso-spacerun: yes;"> </span>But there’s ten million other things that happen every day, and they sometimes prevent us from eating nutritious food or getting quality slumber.</span></div><div class="MsoNormal"><br /></div><div class="MsoNormal"><span style="font-size: 12.0pt;">Make conscious choices about what you’re putting into your mouth, and prepare healthy snacks to bring to gigs and classes. Put your damn phone down, get off Facebook, and get into the groove of relaxing before going to bed.<span style="mso-spacerun: yes;"> </span>We<i style="mso-bidi-font-style: normal;"> need </i>sleep to keep our brains alert and stay on top of our game. With poor sleeping habits, your dancing will suffer. Your memory disintegrates and you won't be able to retain anything you learned in class or practiced at rehearsal.<span style="mso-spacerun: yes;"> </span>You’ll be so tired that you won’t get those flashes of creative brilliance while you're building a performance. If you’re running on empty, you also might get cranky and emotional, which can potentially lead to diva-like behavior that’ll alienate those you work with- including show producers.<span style="mso-spacerun: yes;">..and you want to be doing more gigs, right? </span>Show and festival orgamizers hire performers who are easy to work with and behave professionally, not those prone to flakiness or temper tantrums. Be vigilant about getting your rest and it’ll make you a better dancer- and better to work with all around.</span></div><div class="MsoNormal"><br /></div><div class="MsoNormal"><span style="font-size: 12.0pt;">Last but not least, before you take the stage, remind yourself to <b style="mso-bidi-font-weight: normal;">Relax</b>and <b style="mso-bidi-font-weight: normal;">to Believe In Yourself. <span style="mso-spacerun: yes;"> </span></b>Whether you’re a newbie at your first performance or a seasoned pro, remind yourself that you’ve been working towards your goals for a long time, and right <i style="mso-bidi-font-style: normal;">now </i>is when all those endless hours of training and striving are about to pay off. You can do it!</span></div><div class="MsoNormal"><br /></div><div class="MsoNormal"><br /></div><div class="MsoNormal"><span style="font-size: 12.0pt;">#</span></div><div class="MsoNormal"><br /></div><div class="MsoNormal"><br /></div><div class="MsoNormal"><span style="font-size: 12.0pt;"><span style="mso-spacerun: yes;"> </span><b style="mso-bidi-font-weight: normal;">Wanna get yourself fully prepared<span style="mso-spacerun: yes;"> </span>for the stage physically and mentally? </b></span></div><div class="MsoNormal"><b style="mso-bidi-font-weight: normal;"><span style="font-size: 12.0pt;">Dangerous Beauties’<span style="mso-spacerun: yes;"> </span><i style="mso-bidi-font-style: normal;">Wicked Drills And Elegant Technique </i><span style="mso-spacerun: yes;"> </span>covers everything from<span style="mso-spacerun: yes;"> </span>technique, combinations and<span style="mso-spacerun: yes;"> </span>conditioning to acting excercises, breath work and stage makeup.<span style="mso-spacerun: yes;"> </span></span></b></div><div class="MsoNormal"><b style="mso-bidi-font-weight: normal;"><span style="font-size: 12.0pt;">\</span></b></div><div class="MsoNormal"><b style="mso-bidi-font-weight: normal;"><span style="font-size: 12.0pt;">Order this 2-disc<span style="mso-spacerun: yes;"> </span>set and have it autographed<span style="mso-spacerun: yes;"> </span>here:</span></b></div><div class="MsoNormal"><a href="http://www.princessfarhana.com/shop.h... style="mso-bidi-font-weight: normal;"><span style="font-size: 14.0pt;">http://www.princessfarhana.com/shop.h... style="mso-bidi-font-weight: normal;"><span style="font-size: 14.0pt;"> </span></b></div><div class="MsoNormal"><br /></div><div class="MsoNormal"><b style="mso-bidi-font-weight: normal;"><span style="font-size: 14.0pt;"><span style="mso-spacerun: yes;"> </span>Watch the<span style="mso-spacerun: yes;"> </span>Dangerous Beauties DVD trailer here:</span></b></div><div class="MsoNormal"><b style="mso-bidi-font-weight: normal;"><span style="font-size: 14.0pt;"><a href="https://www.youtube.com/watch?v=Js6Dj... class="MsoNormal"><br /></div><div class="MsoNormal"><br /></div><div class="MsoNormal"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/-XULfaQp4SUs..." imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://1.bp.blogspot.com/-XULfaQp4SUs..." height="400" width="295" /></a></div><br /><div class="MsoNormal"><br /></div><div class="MsoNormal"><br /></div><div class="MsoNormal"><br /></div><div class="MsoNormal"><br /></div><div class="MsoNormal"><br /></div><div class="MsoNormal"><br /></div><div class="MsoNormal"><br /></div><div class="MsoNormal"><br /></div><div class="MsoNormal"><br /></div><div class="MsoNormal"><br /></div><div class="MsoNormal"><br /></div><div class="MsoNormal"><br /></div><div class="MsoNormal"><br /></div><div class="MsoNormal"><br /></div><div class="MsoNormal"><br /></div><div class="MsoNormal"><br /></div>

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Published on April 22, 2015 13:52

March 31, 2015

COSMETICS AND BEAUTY PRODUCTS PERFECT FOR SPRING

   Oh, you know me and my mania for makeup and beauty products- I’m certifiably insane! But this obsession is something most women- and all dancers- have in common. I’ve been test driving a ton of cool cosmetic products lately, and all of them absolutely perfect for Springtime, and most quite affordable. Many are available at   chain drug stores, target or Walmart.
I’m sharing my current favorites with you here :
SKIN
E.l.f Skincare Daily Hydration Moisturizer This is a light and super-hydrating moisturizer, great for every day use, and rich enough to apply at night. Best part is that costs less than ten bucks, and that’s a lot of bang for your Beauty Buck. Also, E.l.f. makes insanely great Makeup Remover Wipes that are so saturated with product, you don’t have to scub them on your face to get clean, even if you’re rockin’ serious stage makeup. These are a mere $3.00 , so stock up and use them throughout the summer!
Rimmel Stay Matte Primer Another genius drugstore find, this silky crème can be used alone, or as a primer under foundation. It glides on soft and smooth, and gives a matte finish for hours, even in the often-oily T-zone area.
EYES
L’Oreal Colour Riche La Pallette in Nude An eyeshadow palette with ten gorgeous neutral shades, this is splendid for every day use or the stage! The highly pigmented colors go on smooth and don’t flake, and will create velvety dimensional smokey eyes. The shades range from beiges and pinkish/lavender neutrals to rich chocolate browns and taupes, so this palette would be marvelous for women of any age or skin tone! With a retail price is $19.99, this is a great beauty investment.
Sugarpill Heartbreaker Pallette If the Natural Look isn’t what you’re after, this quad-color set will knock your socks off, featuring brilliant neon shades of lime green and royal blue, violet and a wintergreen, minty-fresh turquoise. Stunning on stage, and with a lighter hand and a a little blending, fresh pretty for every day. A bonus is that all Sugarpill products are cruelty free, meaning no Easter Bunnies were harmed by testing.
Ben Nye Lumiere Grand Color Pressed Eyeshadow in Cosmic This otherworldly pinkish blue metallic shadow has been a favorite of mine for years. It is pearlescent and can be used wet or dry. Using it dry, it creates a pretty shade of pink that, due to the blue undertones, won’t make your eyes look tired or like you have conjunctivitis. Applied with a damp brush, you’ll get a rich, electric violet tone that would make the 1970’s-era David Bowie faint with envy. For stage, I also use this stuff on my cheeks, and to highlight my lips…it looks fantastic daubed over the first lipstick I’ve listed below!
Eco Tools Essential Eye Brush Set I adore these brushes to pieces. Whenever I’ve found a random brush in my cosmetic kit that seems to really get the job done right, when I examine it to see the manufacturer, it’s Eco Tools. Their brushes are lush and full-bristled without being stiff, and can really take a beating- daily use and frequent washings, and the brushes still retain their shape and don’t shed bristles. this five brush set is no exception. This set is also a bargain- less than nine bucks!

LIPS
NYC Color Expert Lipstick in Air Kiss This gorgeous orchid color reads bright pink, but it’s luscious, creamy formula prevents it from looking chalky or garish for daily wear. With a slightly blue undertone, it’ll make your teeth appear whiter, too. And like I said, if you want to accent your lips and give them a dimensional, pouty look for the stage, use   the Ben Nye “Cosmic” eyeshadow dotted on directly over this lipstick, without blotting it. The powder will set the lip color, and your mouth will look bright and kissable.
MAC Viva Glam Lipstick in Rihanna This frosty red is just about the same shade as Dorothy’s Ruby Slippers. MAC lipstick always glides on smooth and silky, and this one is no exception. One coat is sheer and pretty for “off duty” dancers, two coats will see you through a night out or a show. A little pricey, but def worth it! And in case you didn’t know, all of MAC’s Viva Glam products fund HIV/AIDS research, so you can pout pretty while doing a good deed.

BODY
Pretty Feet And Hands This nifty sloughing product, which I’ve used for eons, is the number one eradicator of Dancers Feet !   You can start off looking like like Sasquatch or The Walking Dead, and five minutes later look like a rich lady whose just spent a a hundred dollars on a spa pedicure. Just slather it on, and watch your icky callouses roll off, with no burning, peeling or stench. It’s kind of a miracle, and also works great on knees, elbows, and your hands. Not only that. It’s a drug store product, which means it’s ridiculously inexpensive…and for dancers, it’s priceless!
Tit Tape by Shape Tape No matter what kind of dance you do, toupee tape or fashion tape is a godsend for keeping costume pieces, bindis, wigs, and other accessories in place during performance. This burlesque- oriented product was sent to me by the manufacturer to test drive., and it works quite well! The thing that sets it apart from other fashion tape- and the reason it’s called Tit Tape- is because the adhesive is round ( as opposed to being a rectangular strip) making it perfect to use with burlesque pasties. It works to keep heavy, tasseled pasties in place, and the backing peels off easily, just like regular fashion tape. Great idea!
Flash Tattoos Temporary Body Art Metallic Temporary Tattoos in Isabella My sister gifted me with a set of Flash Tattoos during the Holidays and I was skeptical. They were really shiny and pretty, but I thought there’s be no way in hell they’d stay on through sweaty classes and shows. I was wrong! Not only do these decals stay on looking metallic and super-blingy for four or five days, they ;asted me through showers and a hot-tub session without losing their color or peeling. They also come off quite easily with baby oil or coconut oil. They come in designs and shapes of bracelets, necklaces, floral medallions and mystic-looking, filigree mandalas, and can also be cut up for mix’n’match. They’re so darn pretty that from the stage they look like actual real jewelry- and the beauty is, they won’t snag on any costume pieces or in your hair, cause they’re temporary tattoos!

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For more info on my worldwide workshops & events, or to get a signed copy of The Belly Dance Handbook or my memoir Showgirl Confidential, please visit http://www.princessfarhana.com/index.html

If you’d like to see what I do on the rare occasions when I’m not dancing, please visit http://www.pleasantgehman.com/index.html

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Published on March 31, 2015 15:29

March 18, 2015

DANCERS AND BODY IMAGE, AGING AND SELF-ESTEEM

One hour away from turning fifty six! Photo by Lauran Hoffman

Spring has sprung and most women are now fully consumed with prepping for Bathing Suit Season...and that often includes going on unhealthy crash diets and beating themselves up emotionally because they don't look "perfect".
We dancers have Costume Season all year round, so for us, this is a constant in our lives. We also work in a niche of the arts where there's a much higher degree of our culture's worship of Youth And Beauty; and sometimes, we turn against ourselves because we feel we don't live up to the physical perfection we're supposed to embody. The truth is, we all  ought to be able to see that health and talent should be our main priorities!
I'm writing this now because yesterday, on March 17, I turned fifty six. Yeah, that's right, i can now legitimately say I'm pushing sixty!  And proud of it, too.
Below is a re-post of a blog I wrote in March 2013, before I turned fifty four... maybe you can relate enjoy!

* * * *

Attention... You Are Hot!
This is your self esteem call-to-arms: step away from your computer, and take a look in the mirror: you are smokin’ hot.
In the act of performing onstage, dancers leave themselves vulnerable and open to critique of their performances, their music, costume choices, and of course, their physical beings.  While audiences and other performers usually praise, there are those who can be harsh, but it’s your own inner critic that is most brutal.
For decades, through advertising and in the media, women in general have been held to an ever-changing, ridiculously unattainable standard of beauty that is just about impossible to achieve.
It’s pretty twisted- the genetic wonders on display as the penultimate of feminine beauty are also primped, preened and fixed up by a legion of experts, lit and shot by pro photographers at the top of their field, and photo-shopped within an inch of their life.
Because of this, we all have been made to feel that we are lacking somehow… and dancers have these feelings perhaps more than any civilian woman ever could!
We’re too fat, too thin, too old, not old enough, too dark-skinned or so white we practically glow in the dark!

1991: I thought I was fat and that my face was "too round'! Our faces are too haggy, too jowly, and too wrinkled. There’s way too much baby fat on our cheeks or not enough. Our eyes are the wrong color and shape, our noses are hooked or too short and stubby, our lips aren’t plump enough.
We have  no chin,  our necks are too short or too long,  there’s cellulite on thighs- plus our legs are too short, too thick, too hairy or knobby-kneed.  Our bellies are much too round, too protruding and, along with our hips (which, of course are too wide) are covered in stretch marks.  Our butts are   too flat, too round , non-existent or too shelf-like. Our boobs are too big, too small, and too saggy.  Or our boob jobs didn’t turn out right!  Our thighs and upper arms are flabby, our knees are scarred, the knuckles on our fingers are too big, and our hair is the wrong color or texture.
Crazy?  You bet!
Shall I go on? I thought not.
I don’t need to tell you that condemning yourself is neurotic, unproductive and harmful.  You already know it.  I already know it, but I do it sometimes too!  We all do. Don’t drink the Kool Aid.
Stop it!!!
  Dancing is what makes you happy, it makes you whole, and helps you feel lovely. It’s a passion and a blessing- it’s not to be taken lightly. Some women don’t have the luxury of dance because they live in oppressive societies, or because they are infirm: gravely ill, crippled or maimed in some way, physically or emotionally damaged beyond repair.
In the many classes I teach all over the world, along with experiencing the sisterhood of dancing, I often see and hear women slighting their abilities and disparaging their bodies.  This hurts my feelings, seeing so many people truly feel that they are lacking or not worthy. You are clumsy, you have two left feet, it takes you too long to learn choreographies or you can't improvise. You feel stupid and ugly.

2013: before I turned 54... I finally like how I look!
It's rare to hear dancers talking about how talented they are,what a great performance they had, or to simply mention that dancing is a gorgeous gift that has been bestowed upon them.
We need to change our internal conversations!
Time marches on relentlessly, and though you will probably become a better dancer in the future, you’re probably never going be any hotter than you are now, right at this moment. If you don’t believe me, look at some old photos of yourself- from fifteen years ago- or from last week- any time you thought you were fat and ugly.
What the hell were you thinking…you probably could’ve ruled the world!
Give yourself some credit, cut yourself some slack, and help other women to see themselves as wonderful too. Respect your vessel- the whole, healthy body you have which makes such lovely shapes and patterns to music. You are living art!
You are beautiful. You are.
And yeah…you better believe it…
You are hot!

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Published on March 18, 2015 11:42

February 16, 2015

PROTECTION FROM POISON: HOW TO DEAL WITH A TOXIC DANCE TEACHER

   I just had a very peculiar experience… on my way home from an afternoon walk, I passed my first dance teacher. Initially, I didn’t realize it was her. It wasn’t until she jerked her head quickly in the other direction with a a familiar grimace on her face, that it dawned on me who she was...because I haven’t spoken to her in over two decades.
This woman was abusive and such a supremely evil sociopath that over the years, whenever I thought of her (and trust me, I did that as little as possible) it absolutely shocked me that I ever even entertained the thought of continuing to dance!
I will never mention her name, and have never given her credit as being my first teacher, she was that bad. She was a decent dancer, but she was also pure poison to everyone who had the misfortune of taking her classes. It’s not like I a sensitive kid when I started taking from her either. I started belly dancing at the age of thirty as an adult with a full life, as were many of her other students. At that point, it didn’t occur to me that I would ever turn professional; I just wanted to take a dance class. Twenty-five years later, I’m well into a dance career that has been my number one passion and raison d’etre. Bumping into my former teacher actually unsettled me- and believe me, that’s not an easy thing to do! Before I continue with this anecdote, I must tell you that this story has a happy ending.
She Who Has No Name wasn’t just a stern teacher, or one who had high standards and a no-nonsense personality. She was, for lack of a better description, bat-shit crazy. This was in 1990, waaaay before the internet was commonplace and finding something as obscure as a belly dance teacher, even in a large city like Los Angeles, wasn’t easy, so I stuck it out. Even as a brand –newbie, belly dance was so important to me, I figured it’d be worth it, but her abuse still affected me big time. She continually told me that I was clumsy, lacked talent, was ugly and would neverbe a dancer. If I asked her to break down a step or combination, she’d roll her eyes as though I’d just demanded something impossible. And for the record, I wasn’t the only one she did this too, either- everyone was fair game! She was also insanely jealous. If any of her students started doing well or a little too well for her taste- she viewed them as competition, and did everything in her power to tear them down. She was also a raving bitch over smaller, inconsequential things. If a student of hers happened to get a new hip scarf or bought a secondhand costume, she’s sniff derisively and roll her eyes. When any of her students tentatively started gigging, she’d badmouth us to our faces…and to anyone else who’d listen!
On one of many evenings that I cam home from her class upset, my boyfriend confronted me.
“ I thought you said belly dance was your favorite thing that you’ve ever done,” he said compassionately,
“So let me ask you a question: why are you crying?”
It was then I knew I had to leave her, so I did.
Finally, I met a decent teacher, a real teacher, someone who not only knew her technique, but also was a talented performer…and a well-adjusted human being. She also knew how to address students with different needs and learning styles, was encouraging of her pupils’ growth and gave them performing opportunities and professional advice.
Though it would be another five years before I became an instructor myself, I immediately saw the difference in these two women, and vowed that if I ever taught dance classes, I would be  like my second instructor…the one I actually acknowledge as my first teacher, since She Who Has No Name was, at least chronologically, the “real” first teacher.
But she was so toxic that the only thing she ever really taught me was HOW NOT TO BE.

Sadly, I’m not alone in this experience. In the dance world, many of us have to deal with toxic teachers.
Toxic people are that way because they unhappy- and the only thing that brings them joy is making others feel the same way.

A toxic teacher actually delights in ruining the self-esteem of her pupils because she sees them as a threat.  Sometimes this abusive behavior is constant, other times there’s a Bi-Polar quality; your teacher will be nurturing and nice one moment, then turn on you. They play favorites and pit students against each other. Others are merely pessimistic, but their negative feelings and “glass half full” outlook on life is contagious. They see themselves as victims of fate and circumstance, feel entitled and complain constantly. They gossip and never have anything nice to say- about anyone! They isolate their students and threaten them if they want to take classes with others or desire to join in on other activities in the dance community, like showcases or other performance or volunteering activities. Sadly, your toxic teacher might also be very talented. Just because she is crazy doesn’t mean she’s not a gifted artist; she might be the best instructor in the area. And even worse, she may be the only teacher around- many of us live in smaller towns or places where there is only one local teacher and no other options!

If your teacher is poison, here are some things you can do to stay sane.

First of all, don’t take anything your toxic instructor says to heart.

A healthy student/teacher relationship is built on equality- and it’s also a paying business relationship. You are paying for your knowledge; therefore you are actually your teacher’s employer! Remember that her main objective is to drag everyone down to her level. Shield yourself emotionally as much as you can. Remind yourself that you are doing the best you can, and that your own dance practice is just as valid as anyone else’s. Don’t take anything personally.

If you need to discuss your feelings or vent about your teacher, do it with a non-dancer pal, significant other or a family member. The last thing you want to do is have something you said get back to the teacher herself. Toxic people often have minions; spies that they employ to report back on the activities of other students. Don’t play into her web of craziness by making any sort of comments about her to anyone who might repeat them.

Obviously, if you have other options for classes in your area, leave your current class. Do this as quickly and painlessly as possible; just stop attending class. In case your teacher questions you about your decision, don’t make a big deal of it. So as not to make waves, offer a brief explanation that seems plausible, something like your work schedule won’t allow you to continue at this time slot, or you have family obligations. Thank your teacher for the learning opportunity, and do not engage otherwise, just depart. If you are going to take with another instructor, keep it on the down low. Any sane teacher welcomes her student studying with others, but if your crazy instructor gets wind of your departure she’ll do what she can to ruin your plans- an your reputation!

If your toxic teacher is the only instructor in your area, again, do whatever you can to protect yourself emotionally. Remind yourself that you are here to learn, not to be abused. Rise above, and keep to yourself. Do not engage in her drama, and try not to let it affect you. Keep a healthy distance. Arrive at class, take class and leave. All business, all the time, you’re there to learn, period!

Take everything your teacher says with a grain of salt, because her negative opinions- about you, about other students, about the dance world in general- is just that, only opinions, not fact. And it’s already been established that they’re distorted, petty and mean-spirited.

If you live in a remote area, learning from DVDs will tide you over. This is usually supplemental, but if your options for live instruction are limited, this is a good way to go- at least at first. Also, a great option for you would be taking online classes- there are many available now, and you’ll be able to study with competent teachers who don’t live anywhere near you. Many studios offer monthly discounts   for live, real time instruction or downloadable online classes. Google your favorite dancers and see if they offer these kind of classes. You can also investigate taking a group or private Skype session every so often.

If you happen to see your teacher at a local dance event, don’t get freaked out- this is bound to happen.   Be prepared for it. Make sure the interaction is impersonal and amiable.   Keep it brief. Compliment her on her performance, or just say hello. There’s a good chance she may get nasty- that is, after all, her M.O. Brush it off and don’t engage. You’ve done nothing wrong.   The last thing you want to do is get sucked in and involved with her again!

If you are starting to get gigs-or if you’ve already been gigging, your instructor might try to ruin your chances by gossiping about you. If your teacher starts spreading rumors just ignore them! Don’t feel the need to explain the situation   anyone, keep your mouth shut. Bullies delight in   their target’s reactions. Don’t let anyone know this is affecting you. There’s a great chance she’s done this   to others… and an even better chance that everyone else sees her for what she is, and realizes she’s full of it! As the Internet meme goes, just Keep Calm And Carry On.

Hopefully, these tips will help you to break the chain of Toxic Teacher abuse. And now for the happy ending of my own story…

Seconds after I running into my own toxic ex-instructor, I got a text from one of my students. She had just placed in a huge belly dance contest! She was absolutely giddy. The text thanked me  “for all your help and wonderful advice”. Though I’ve trained many professional dancers and lots of champions over the years, their success never fails to touch me; it makes me ridiculously gratified to know that I’ve had a hand in the success of others. It never gets old- as a dance teacher, this is what it’s all about, sharing   knowledge, love and passion for the dance with others.

With a little tear of happiness in my eye, I texted my student back congratulating her, and typed in so many hearts and flowers and smiley faces that I was definitely guilty of Emoji Abuse.

It was also the best F**K YOU possible to She Who Has No Name!

I delighted in knowing once and for all that I’d broken her chain of abuse…and you can do it with your Toxic Teacher too!

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Published on February 16, 2015 13:36

February 9, 2015

PRIVATE DANCER: THE BENEFITS OF PRIVATE INSTRUCTION

Many dancers think private lessons are a luxury they can’t readily afford, but private instruction is almost always worth the extra cash.
When you have one-on-one time with a teacher, you’ll likely to find that you learn much more than you would in a group class. In group situations, there often isn’t enough time for individual attention- and this goes double for crowded workshops with sought-after teachers! The personal, tailored-to-you instruction of a private session will address both your weakest and strongest points, which is something that doesn’t always occur in a classroom situation.
Private lessons move along at your pace- not the group pace. This makes privates ideal for accelerated students. Many classes and workshops, while not exactly being “dumbed down”, definitely cater to the average student, and while a superlative dancer will still get something out of the class, continued instruction on a common denominator level may not be challenging enough let that student excel to the greatest height of their potential. Students who need some remedial assistance will also benefit from privates for completely the opposite reason- the class they are in (perhaps the only one available to them) moves much too quickly, causing frustration or even making the student want to throw in the towel and give up.
Privates also address curriculum that may not be covered in group classes, honing specific aspects of the student’s repertoire, such as working on a choreography or competition preparation. Every so often, I get requests from absolute beginners who want private lessons, but I almost always urge the baby dancer to try group classes first. For a beginner, a group class situation isn’t onlya technique-based learning experience, it also allows the newbie to see a range of talent amongst their peers, and gives access to the mindset, culture and social aspects of serious dancing. In my opinion, private coaching is optimal when it focuses more upon improving existing technique, challenging the student to stretch her (or his) boundaries.
That being said, any way you’d like to learn is fine, and if you can afford private instruction from the start, then go for it!

Here are a few sound reasons to invest in private sessions:
You’re preparing for a competition
You’re choreographing a professional piece for a theater show
You want to really enhance and/or define your own personal style
You need to learn or refine your technique in a dance genre that’s new to you
You have a chance to study with a professional who does not live in your area
You-or your troupe-want to learn a specific choreography
The group classes you are attending are too far above or below your level of achievement
You want to learn something that isn’t being taught in your regular group classes, such as emoting on stage, marketing, or a different style of dance
You cannot find group classes that have a good fit with your non-dance schedule

It’s my belief that privates are beneficial – almost mandatory- for dancers who’d like to move their careers ahead, and for those who are professionals- or about to go pro. So many things can be addressed! And I also think that often, a private with a competent instructor is worth about three to five group classes…. But that’s just my two cents!
If you are already a professional, the lessons can be counted as a tax write off; if you’re thinking of becoming a professional, the individual instruction will be invaluable to your career.
No matter what way you cut it, privates are worth every penny you spend on them!

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I teach individual and group private lessons in person and via Skype . To find out more about my private sessions, click here: http://www.princessfarhana.com/classes.htm

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Published on February 09, 2015 12:57

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