Back-to-Dance Attitude Adjustment Checklist

It’s time for back to school and your regular, dance class schedule. Well, to start the new season of dance off on the right foot, here is a checklist to help you get in the right mindset and remain positive. Thank you Dance Full Out for the tips!

http://dancefullout.com/2011/09/dance-attitude-checklist/

Tips for caring for Dance Shoes

As a dancer you know you must take extra care of your body, but did you know that caring for dance shoes is just as important? Dance shoes can be expensive and you want your shoes to last as long as possible. Dance shoes do require care that your regular street shoes don’t. By taking care of your dance shoes, you will help them last longer and you’ll spend less time shopping for new shoes.

Here are some general tips we’ve found to help you care for you dance shoes:

1. Ideally, you should consider buying at two pairs of each type of dance shoe you use. This allows you to alternate wearing the pairs, especially if you dance every day. Your shoes will last longer if you let them dry out and rest every other day. The moisture from sweat will break down the materials of the shoe.

2. Be sure to store your shoes in a separate bag after class or a performance. Don’t throw them in your dance bag, because they can lose their shape. If you have side pockets in your dance bag, especially ones with holes, store the shoes there. That will give the shoes exposure to air which will help them dry quicker after each use, and that will help them last longer.

3. When you’re not using them, store your shoes in a cool, dry place. You can find special pouches filled with materials like cedar chip sachets or cedar daisy wheels to put into dance shoes. These can quickly absorb sweat, reduce odors and help your shoes keep their shape longer.

4. Wear your shoes in the studio only. There are a number of reasons for this ~ Dance shoes are not built for streetwear and wearing them outside will shorten their lifespan. Many dance studios also forbid dancers from wearing street shoes in the studio as part of a health concern; many dance forms require to be practiced in bare feet. Barefoot dancers can get infections from outside germs brought in from dance shoes worn outside. Dirt brought to the studio floor from outside can also ruin the look of new shoes.

5. Don’t let anyone else wear your shoes. In addition to the health risks such as contracting athlete’s foot, your shoes may get stretched out of shape.

6. When you buy a pair specifically for performances, practice a few times to get accustomed to the new shoes and to break them in. Never perform in a new pair of shoes.

7 You can buy special covers for pointe shoes to use in class to keep the satin clean and looking brand new.

These are just a few pointers we’ve found, there are some you might use. If you have a tip you’d like to share, please call, fax or e-mail it to us, we’d love to hear it and will share it with others too! We can all learn from one another!

(Originally part of our "Studio of the Month" flyer series - September 2011)

Are you careful when using your Instant Jet Glue?

Here are some critical health & safety warnings regarding Instate Jet Glue....definitely information to keep handy (e-mail if you'd like us to forward a copy to you!).....

Body size....

Came across this great blog - Regan is right on the money with this one....check it out!~ http://danceswithfat.wordpress.com/2011/06/07/body-size-is-not-a-diagnosis/

Tips to Consider When Buying Dance Shoes

You need dance shoes, you know the type of shoe you need but do you know what to consider when you enter the store to try those shoes on? Here are some tips that will help you get the right shoe and the right fit for the shoe ....

1. First and foremost, it is very important to bring the person who needs the dance shoes with you. Dance shoe sizing is very different from street shoe sizing. To avoid numerous trips back to the store to get the right size, we can best serve you if the dancer is present.

2. Be sure to bring the right socks, stockings, and insoles with you, namely, whatever socks or stockings or insoles you like to wear while dancing. It makes an amazing difference in the fit for carefully-shaped dance shoes.

3. Don't rush - you want shoes that are extremely comfortable, or you'll hate dancing forever. This may take several pairs/styles. Allow for time to get just the right shoe.

4. Walk around in them. Do some dance steps. Sometimes you won't notice a pinch or rub or a bad crease - or the way the shoe falls off at a crucial moment -- until you start moving around. Do various moves that simulate the extremes of what you expect your feet to go through.

5. Try multiple sizes and multiple brands. Dance shoe manufacturers all cut their shoes differently. And their sizes vary a lot from what you'd expect. Try on lots and lots of shoes.

6. Ask for information and advice. Unlike regular shoe stores, dance retailers actually know about shoes and dancers' needs. But in the end, trust your feet.

7. Buy snug or buy loose? Choose dance shoes that fit perfectly or are a little snug - the leather will yield a bit quite soon. But only a little bit. You want to be comfortable from the first step you take, so don't overdo the snugness. Also, the heel should not slip at all, the toe should not pinch at all, and where the leather creases near your toes, there should be no discomfort at all.

You're probably asking, "Couldn't I buy over the internet?" You really, REALL Y should try dance shoes on before you buy them. Buying over the internet can be tricky - those "universal size charts" are not always accurate given the different manufacturers and the different foot types.

Save time and money ... Mary Ann's Dance and More is here to help you find the right shoe and the right fit for that shoe!

(Part of our "Studio of the Month" flyer - June 2011)

Healthy Eating for the Dancer

One of the wonderful things about dance that makes it so unique is that dancers are both artists and athletes. For this reason, eating healthy and taking care of our bodies is especially important, and I would like to share with you some basic advice that has been helpful to me in my dancing and personal life. Some of us get caught up in fad diets that are very restricted and others get too busy and either do not eat enough or eat a lot of junk food. I tell my clients all the time that “going on a diet” for a fixed amount of time is not going to work – the goal should be healthy eating for a lifetime, and if you are going to stick with it, you have to be able to enjoy it! I recommend the following basic rules of thumb for eating healthier without driving yourself crazy.

First, it’s perfectly healthy to have treats, just in moderation, and eating a variety of foods will help you avoid having too much or too little of anything. Secondly, eat foods with simple ingredients. This means avoiding processed foods with lots of added sugars and junk. Read the ingredients. Many times, products that claim to be “low-fat” have added sugars and other unnecessary ingredients, so “low-fat” doesn’t always mean healthy. Another idea that is important is to think of calories as dollars and make sure that when you spend them, you are getting your money’s worth. This means that if you eat something, your body should be getting lots of good nutrients from it – this is what is meant by nutrient-dense foods. A good example of an empty-calorie food is soda: lots of calories, no nutrition. Eating more fresh produce is always a sure way to improve your diet because these foods pack in a lot of nutrients for less calories – why not throw some more veggies on that slice of pizza or have some salad with it? Lastly, dancers are athletes and need to get enough energy and hydration when doing a lot of training. Some basic principles of sports nutrition apply, such as hydrating before, during, and after long bouts of dancing. When participating in prolonged vigorous activity, keep in mind that carbohydrates are your instant source of fuel, so consuming healthy carbohydrates before and during training will give you the energy you need, and during rest periods, while your muscles are repairing themselves, make sure to get enough protein.

My philosophy is to keep it simple: eat plenty of nutrient-dense foods with simple ingredients, and make sure to get plenty of variety; you will not only be getting much-needed nutrients and satisfying your appetite, but you will enjoy it much more than being on a restrictive diet. To get more information on choosing healthier foods, I recommend exploring the Food Pyramid web site: www.mypyramid.gov, as it has lots of good information and interactive tools.

Johnna Paulsen has a BA in Dance from Smith College and is certified by the American College of Sports Medicine. She has been dancing for twenty seven years, performed here in the Valley and in New York City with local companies such as the Sorvino Project, and choreographed for local theater productions. Johnna has taught dance at Stoneleigh-Burnham School and Holmes Studio of Dance, Music, and Wellness. Currently, she is a Personal Trainer at Universal Health and Fitness in Northampton. You can contact her at 413-563-7796 or johnnadancer@gmail.com for information on personal training.

(Part of our Studio of the Month series - May 2011)

Why Shop Locally?

In addition to helping the local economy, there are other advantages to shopping locally:
* You get personal service, so if something doesn't work or fit, you have someone to personally talk to and you are able to exchange it without incurring shipping charges.
* When you buy locally, you’re able to try it on so it fits. It was exactly what you were looking for because you saw it in person.
* When shopping on-line you order things "you think" are going to “work” but when they arrive they don't fit, it’s the wrong color, and not right for your body type. These are issues heard over and over when ordering on line.
* When shop locally you are personally fitted and helped to find just the right size/item. Shopping locally affords you the expertise to find the perfect item that would best fit your request.
** Why pay for expedited shipping that typically never arrives when expected, which is normally during a time when you need the product the most. Buy locally to receive the item, immediately.


In addition to the aforementioned, when ordering from an on-line discount supplier, you run the risk of several other issues:
* When you order, you end up paying the same less a few dollars due to shipping and process charges. You could have shopped locally, tried it on or gotten fitted and walked out with your shoes/leotard that same day for only a few dollars more.
* When an on-line discount supplier sells items, that is all they do, they sell. If you have any questions/problems with the shoes then you end up having to “deal with it”, because again an on-line discount supplier is only a seller of the goods, not a retailer.
* The prices that you are getting from an on-line discount supplier can at times be for shoes or items that are "seconds." Seconds meaning ones that were made for the “brand name” company that suddenly decided that the batch wasn't passing their quality inspection, so the on-line discount supplier buys that “rejected” batch for a deeply discounted price.

Besides, Shopping Local is COOL! Mary Ann’s Dance and More can help you with your time management & dance necessities in one quick & easy step. We provide the customer service you deserve. Save time & money with one easy trip!