A healthy diet consists a balanced diet.
Breakfast is the most important meal of the day. This meal will determine your energy level for the rest of the day. Consuming a larger breakfast that is high in carbohydrates, protein and low in fat will keep you energized until your next meal. An example breakfast would be scrambled eggs, whole-wheat toast, low-fat yogurt and an orange.
For a dancer, lunch can be a difficult meal to plan. the meal cannot be too filling to avoid after-lunch fatigue. Choose foods that are easy to digest, but high in carbohydrates and in protein. keep yourself hydrated throughout the day. you need to keep yourself proper hydration because otherwise it will affect your performance.
Dinner is a meal important for dancers in that it prepares their bodies for the next day. If you have a long training or performance day ahead, what you eat the night before will supply your muscles with the energy they need. Again, choose foods that are high in complex carbohydrates, which provide energy; protein, which helps repair damaged muscles tissue; and healthy fats, which help your body function.
I now have more understanding of dance skills like a flat back in jazz.
I have more of an understanding of heart rate and how it can change really quickly and then cool right down after 2 minutes to how it was before.
I have improved my leg and my core strength in Vicky's class and stretch and conditioning by doing crunches and flutter kicks.
I have improved in plank and can now hold it for more than 2 minutes.
I want to work on healthy diets and hydration because it is important and it gives you the energy to dance.
Posture & Control
I have worked on posture in contemporary with Laura when we have to stand in the middle before and exercise and then sustain my posture all the way through the warm up.
I have used control in tap classes with Vicky when I cannot move the top of my body and only control my feet. This stretch helps with my control because you have to have control of when you are coming down and whether you are going to wobble and fall down. I will do this at home because I can see an improvement in my core stability and the control of my legs. This will help me in Vicky's lesson when i am doing a wide jazz fourth and keep my weight in the middle so i do not fall over.
Focus & core stability
In Laura's class we used focus when we had to be aware of what way to go on the exercise for the practice assessment. I also used focus and core stability when I had ballet after school and we had to do pirouettes in the centre. I found it hard at first but then I got into the habit of pulling up and found it much easier to go round. I also used core stability in ballet steps because you have to sustain a position and it can be hard if you do not do it correctly. I feel like I can keep my leg in the air for longer now.
Alignment & strength
This week I have used alignment in Vicky's lesson in the forward stretch warm-up. I also used alignment in stretch and conditioning after school when I had to do plank position. I feel like I have improved on my strength in my core for plank because I found it a lot easier than last week.
I go to D&B performing arts school on Tuesday for ballet. Thursday for private singing lessons, Saturday for 3 hours or acting singing and dancing and sometimes on a Sunday for extra rehearsals. I started dancing when I was at a young age of 4 and went to baby ballet classes. From then on I knew I wanted to become a dancer. I have done many competitions and came 1st place with them when performing 'When your and Adams' and 'Revolting children' which were my favourite. I have participated in pantomimes such as 'Robin Hood' and 'Snow white'.
Steps ups
Week 1
- Resting heart rate = 64
- After exercise heart rate =139
- 2 minutes after exercise = 69
Week 2
- Resting heart rate = 69
- After exercise = 134
- 2 minutes after exercise = 74
Week 3
- Resting heart rate = 62
- After exercise = 121
- 2 minutes after exercise = 58
This shows a big improvement because the more times I do the exercise, the more I get used to it and my heart rate isn't so big after the exercise. This shows that I am improving my stamina every time and getting used to the same type of exercise.
