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  • Balancing Ballet and School Work

    0 comments / Posted on by Sonja Church

     

    We know, the struggle is real. 

    Here's a few ways parents can help:

     

    CAPITALIZE ON FREE TIME

    "What free time?" I know I know. It can be hard. However, encourage your dancer to make use of any spare time during the day including lunch, study hall, carpooling to/fro places, in between classes/rehearsals, and even weekends. This can mean sacrificing fun for the sake of productivity, but if it alleviates stress it might be worth it!

    One dancer mentioned that Sundays were a great day for her to get ahead for the week. Working ahead can help them feel "on top of it" from the get-go and make the rest of the week much less stressful.

    You can facilitate studying on the go by suggesting they carry their book bag with them wherever they go. Try sneaking some healthy snacks in their backpack :) such as "brain fuel" i.e. healthy fats and some extra water. 

    As far as studying after classes goes: I always found that getting up early to study rather than staying up late was much more productive. Your brain is fresher after a few hours of sleep and you are more likely to retain information!

    When studying in between classes/rehearsals, perhaps your dancer can find a quiet place at the studio to focus? If the studio lacks such a space maybe suggest that one be designated for that purpose? Instructors are often aware of the ballet/school challenge, so they may be more than happy to help! 

    SIMPLIFY THEIR DANCE SCHEDULE

    If applicable, consider dropping any uneccessary classes. I know this can be hard because we LOVE dancing period. Yet at one point it simplified my life to just focus on my ballet classes rather than cramming in other styles that weren't exactly crucial to my training. This is a personal choice of course!

    You might also try clumping classes together into the same evening. For me this looked like dancing three nights a week but taking multiple classes on each of those nights. This freed up my other two evenings to catch up on school work, rest, and be with my family.

    UTILIZ A PLANNER

    A planner is a great tool for many reasons. For one, it gets all that information regarding assignments and due dates out of their head and into one place. It allows them to organize everything according to due dates and deadlines.

    Teach your child how to manage their time well by penciling in "study time" for each project. This will help them learn to prioritize tasks and complete things on time rather than procrastinating.

    CONSIDER ALTERNATIVE SCHOOLING

    For high school dancers training at a pre-professional level, homeschooling or "cyber school" can be great options. It can be hard to train at this level as well as attend school during regular hours. You might consider either of these options depending on where your child is in their aspirations. 

    It's also important to have realistic expectations for your child'scapacity. For some students, attending a demanding high school and training at a highly advanced level can be draining. This is why dance psychologists remind parents to consider placing their dancer at a less rigorous school if they also expect them to focus onballet and train at a pre-professional level. Of course this decision will depend on each dancer, the school they attend, and their individual capacity. 

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  • How to Stay in Shape over the Holidays

    0 comments / Posted on by Sonja Church

    1. STRETCH DAILY - Make it a pointe to stretch every day, even if only for 30 minutes. Don't have your splits yet? You could get them over the holidays. It's really important to not go days and weeks without stretching your body, especially with the extra sleep we hope you're getting! Hours in bed can cause you feel stiff and tight. Focus on areas that you want to see more flexibility in and choose a couple regimen to repeat daily or twice a day. Repetition and consistency should produce results!

    2. CROSS TRAIN - Cross training is important for all kinds of athletes. We recommend this when it comes to any kind of off season. Pilates, gyrotonics and yoga are great options for dancers. Cardio is also great, whether you go on a long brisk walk, a light jog, or use the elliptical. Swimming is also very ideal for dancers as it works your legs, lower back, core, arms, and upper body in a way that puts less stress on your joins (unlike running or other high impact activities).

    3. STRENGTHEN WEAK AREAS - A break from the studio is a great time to focus on any problem areas that come to your attention. If you want a better arabesque, then focus just on that. Select a few exercises to repeat daily to strengthen and condition this movement or balance. Here's one just for arabesque.

    4. EAT MINDFULLY - We know it's the holidays and that comes with much cheer :) especially in the form of food. Many people overdo it during the holidays and end up regretting it, then hasten their way into unrealistic new year's resolutions. Try finding a balance. every meal should include a healthy fat, a protein, and a complex carb (i.e. good carb). If you have certain things you enjoy and treat yourself to, do so in moderation. Continue to hydrate even though you aren't training, and love your body with what you eat. 

    5. AVOID CRAZY NEW YEAR'S RESOLUTIONS - What is one thing you'd like to do differently or see change this year? Whether it's in your dance or personal life, the new year often gives vision for something we want to do differently. This isn't a bad thing, but making drastic or too many changes at once is often the cause of failure. Keep it attainable and reasonable. then give yourself some action steps to attain that goal or two. If that's getting more sleep, then great! if it's stretching almost every day or getting your splits this year, more power to you! For some people, not even having a new year's resolution is the best plan. For some interesting thoughts on this topic, check out The Whole Food Diary's post, "Why I gave up New Year's resolutions."

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  • The Nutcracker Survival Guide

    0 comments / Posted on by Sonja Church

    It's Nutcracker season!

    You're running from rehearsal to rehearsal, reciting choreography in your sleep, and probably going through one too many pairs of pointe shoes. 

    I remember this time of year, conveniently situated right around the same time as high school exams. I would get sick by the time Nutcracker week hit (every year). It's easy to become overtired, injured, or simply just feel burned out by the time performance week hits.

    So we put together a mini survival guide below!


    🖤   ALWAYS WARM UP

    This can be an easy step to skip the closer you get to the show especially as you grow tired or are eager to perform. However, a body that hasn’t been warmed up well (especially in a big, drafty theater) will not perform well. You don’t want to be on stage wishing you had taken more time to stretch or to do those jumps. You want to enjoy yourself on stage. Hopefully your company offers company class beforehand, but if not—even if it’s just for a rehearsal—do take the time for a short warm up. Focus on more than stretching: try moving, jumping, and getting that blood flowing.

    🖤   EAT WELL

    This is also an area that is easy to slack in—I mean “hey, it’s the holidays!” right? And you’re busy, so who has time to meal prep? But consider this: the benefits of nutrient dense foods not only improve your performance, they keeps you from getting sick. Dehydration, junk food, and sugar (with lack of sleep) all make for the perfect storm. So be sure to hydrate, and to eat colorful foods. Include complex carbs for energy, plenty of good fats, and heavy protein since you are recovering constantly. Try not to overdo the caffeine. I once heard a professional dancer at a top company say, “two weeks before the show I quit drinking caffeine completely in order to stay as hydrated as possible for my performances.” And she was playing Odette. So drink plenty of water, and keep yourself well nourished.

    🖤   PRIORITIZE SELF CARE

    Do you know what your SELF needs? By self care we mean many things…including sleep. Take note: are you tired during rehearsals? Do you need to apply ice/heat to an area afterwards? Do you need an epsom salt bath to recover? Do you need more sleep? There are many ways to prioritize self care and we encourage you to take the time to listen to your body during this season. This might mean making sacrifices, but as an athlete your body and your physical state need to be prioritized during such an intense time.

    🖤   TAKE WHAT YOU WANT

    What do you want to walk away from this season with? Is it pride in your accomplishments or how well you performed? Is it the joy of newfound relationships and memories that you made? Don’t let stress or the busyness of the season steal from you being present, as well as focused. Performing in the Nutcracker offers so many rewards…try to focus on these things and enjoy the ride. Know how you want this season to look for yourself  and protect that. For me, lots of family time, good food, endless parties, self care, and being super present are all defining values of my holiday season. If I know that ahead of time, I don’t get lost in the other things…and I walk away with no regrets.

    Nutcracker time is the sweetest. We encourage you to make the most out of it while it’s here 🙂

    With love and gratitude,

    Sonja
    Founder
    Ballet Belle

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  • How to Prevent this Common Injury

    0 comments / Posted on by Sonja Church

    ACHILLES TENDINITIS: one of the most common injuries amongst ballet dancers. Act quickly before it threatens your career.


    Learn how it starts and how to treat it. Many ballet dancers unknowingly feel the beginning symptoms of AT (Achilles Tendinitis) and do not catch it in time. Treating it early is key to avoiding taking time off, physical therapy, or even surgery. 




    WHAT IS IT?
    Your Achilles tendon connects your calf muscle to your heel bone. And we all know how much we use our calf muscles. When you land a jump, it's what absorbs the force coming down. Every time you plié, relevé, flex or point, you're using it. Now you can imagine the amount of strain on this tendon throughout your career. 

    Achilles tendinitis (AT) is the inflammation of the Achilles tendon caused by overuse, excessive pronation, extra straining, or tightness. These factors can be the result of many things: sudden increase in one's training such as going to summer camp, developing bad and unknown habits, foot anatomy (abnormally shaped heel bones), or over-training (such as on a professional level). Typically, sufferers develop it from overuse on both a pre-professional and professional level. They key is catching it early. 
     

    HOW TO SPOT IT
    Depending on the cause, you might feel the symptoms differently. You could feel pain at the base of the heel (where the tendon connects to the bone) or at the back of your ankle, further up. It may start as just a light ache during pliés, or a tender shot of pain when you point your foot. Sometimes it just feels as though that tendon is a little light or as if it's pulling even when you warm up. These are all early signs of tendinitis. 

    I developed AT twice during my career. The first time was following my summer intensive at age 15. I went from dancing 4-5 times a week, in 90 min classes, to dancing full days with breaks in between. This abrupt shift in levels of training and hours spent dancing caused both my heels to flare up with pain. I took some time off, and let them heel before jumping back into fall classes. I also alternated between heat and ice to flush out the inflammation. 

    Unfortunately, it came back during my adult years due to a bad habbit I had formed. I would feel pain in the back of my heel whenever I pointed my foot. My instructor pointed out that I was pointing my foot incorrectly in a tendu. Instead of going to the ball of my foot, pressing into the floor, and then pointing, I was going straight to my point and over-pointing my foot, causing heavy strain on the tendon. I started breaking down my tendus with her and for a few weeks, was only allowed to point to the ball of my foot, no further. This trained me to reuse my ankles, toes, and feet in a way that did not strain that tendon. 


    HOW TO TREAT IT

    The good news is that AT will go away with proper treatment. I would start by asking an instructor or an expert if they can diagnose the cause of it. If it is something that can be corrected such as misalignment, incorrect technique, or a bad habbit, I would start there first. If overuse or excessive strain is the cause rather, try resting, icing, and consuming anti-inflammatory foods or drugs if necessary. Compression is also recommended, and certain ointments can help. Rolling out your foot on tennis balls or rollers can also help release the muscles encasing the tendon.  Sometimes AT is caused by the dancer's anatomy, in which case surgery can resolve the problem. 


    HOW TO PREVENT IT

    Here are some specific causes of strain and stress on the Achilles tendon that you want to avoid:
    1. Forcing your turnout - can cause your feet to pronate
    2. Failure to press heels into the ground following jumps - I'm guilty of this one.
    3. Failure to rise completely to 3/4 toe in relevé
    4. Wearing heeled shoes frequently

    Here are some things you WANT to do:
    1. Warm up!
    2. Increase your flexibility: stretch your calves and your achilles tendons
    3. Use "tendinitis ribbon" with elastic over that tendon
    4. Pay attention to corrections regarding how you use your foot: how you roll through it onto relev, how you land on it, how you point it, etc. 

    I enjoyed writing this piece for you! I hope it was informative. Don't hesitate to ask us any questions :)!
    Xx,
    Sonja
    Founder
    Ballet Belle

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  • How to Deal with Criticism

    0 comments / Posted on by Sonja Church

    let's face it: criticism, whether from oneself or someone else, is pervasive in the world of ballet.

    You stare at the mirror and see what you aren't doing right. Your teacher gives out corrections during all of class. Ballet technique requires you to perfect less than perfect movement. 

    What if all those voices of outward and inward criticism become debilitating? 

    In case you've experienced this: we've written out a few tips to help you deal with criticism and even turn it into a #weapon rather than a #foe.


    #1 CELEBRATE YOUR VICTORIES

    You might nail that single, double, or triple pirouette one day, and no one might see you. Or, your teacher may very well see it and give you a correction rather than a compliment. Your arms may not have been correct or your timing may have been off. Don't disregard the correction but do celebrate what you did WELL. Your small victories are worth celebrating because they are the stepping stones of your progress. So be proud of yourself!


    THIS will cause you to feed on positive feedback, which encourages you, and makes you want to continue to strive for improvement. Celebrate when you correct a movement or successfully make a permanent adjustment you've been asked to make. Applying corrections takes time, and changing our daily classroom habits can be tedious. But when you succeed, TAKE NOTE of it. 
    Remark on how much work it took to get you to this place and give yourself a pat on the back. 

    #2 TURN CORRECTION INTO YOUR SECRET WEAPON

    You can't get better without feedback. That's just the bottom line. You need consistent, regular feedback from supportive sources. Do not confuse a harsh correction as shaming or discouraging. Sometimes teachers can feel insensitive in their delivery, but this doesn't mean they don't have your best in mind. Some instructors are particularly hard on their students because they want them to succeed. Either way, you can choose to view it through your own lens. 

    Choosing to see each and every correction as a stepping stone to better technique, better performance, and beautiful movements will truly help you be thankful and apply it. Remember, teachers are not there to pester you--they are there to help you evolve. Feedback and correction will get you to WHERE it is that you want to go--so take it and treat it as gold. Apply it, rather than stuffing it away.

    Lastly, keeping a positive, thankful attitude will prevent you from getting bogged down in the steady stream of corrections every student receives. I once heard a ballerina say "ballet has made me grateful for the journey, the process of learning and hardwork, rather than the end result." 


    #3 CONSIDER THE SOURCE

    Who is the source of the criticism? Is it a well-informed, instructor? Is it a critic with no value? Is it a peer? Or is it your ever so harsh critic...yourself?

    When receiving feedback it's important to consider the person giving it. What are their motives and are they trying to help you? Do their good motives offset the harsh delivery perhaps? And if it's yourself, do you need to change the way you "talk" to yourself? If it's an instrutor, are they motivated by knowledge, or bias? It helps to become objective sometimes and look at who is giving the feedback from an outsider's perspective, where you can think more analytically about its value. This will also help you sort through criticism and learn which ones to value, and prioritize, as well as which ones to forget :).

    #4 TURN THAT SELF CRITICAL VOICE INTO A CHEERLEADER 

    And lastly, it really will help you in general (in life!) to turn that self-critical voice that many people hear daily...into a loving, compassionate cheerleader. Dancers, in my opinion, can be some of the most self-critical people. We are often perfectionists, hard working and focused individuals. With this can come lots of self-judgment and feelings of not being "good enough." All of which only slows you down. So if you are feeling discouraged, bogged down in self-critcism, or simply not good enough, chances are you need a warm, compassionate inner voice who SEES your strengths and calls out your potential.

    It may take time to change the voice inside you, but it is so worth the process. Get tactile with it: write a list of what you're good at. If you don't know, ask others who know you and love you. Start to meditate on what you like about yourself and what you have that no other dancers has. Embrace your individual strengths and unique stage assets, because these are the colors of your own, individual expression.
    --
    I hope you found some meaningful nuggets in this post. Have an incredible week filled with fall colors and pumpkin flavored goodies :)

    Xx,
    Sonja
    Founder
    Ballet Belle

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Sizing Guides

Measurements in U.S. INCHES

Belle Leggings

SIZE XS S M L XL 
WAIST 25 28 30 35 37
35 38 41 45 49
INSEAM LENGTH 26 1/4 26 3/4 27 1/8 27 1/2 27 7/8

Model wears size S and measures 5’3” tall / 115 lbs / 27 inch waist / 36 hips.

Belle Crewneck

SIZE S M L XL 2XL
ACROSS SHOULDER 20 22 24 26 28
BODY LENGTH 28 29 30 31 32
CHEST WIDTH 21 23 25 27 29
SLEEVE LENGTH 24 24 24 24 23 1/2

Model wears size S and measures 5’3” tall / 115 lbs / 27 inch waist / 33.75 bust.


Belle Off The Shoulder Long Sleeve

SIZE XS  S M L XL 2XL
CHEST 24 1/4 25 1/2 26 1/2 27 1/2 28 1/2  29 1/2
CENTER FRONT LENGTH 19 19 3/8 19 3/4 20 1/4  20 3/4 21 1/4

 

Model wears size M and measures 5’3” tall / 115 lbs / 27 inch waist / 33.75 bust.

 

Belle French Terry Long Sleeve

SIZE S M L XL 2XL
HPS 25 1/2 26 26 1/2 27 27 1/2
BUST 19 20 21 22 1/2  24

High Point Shoulder (HPS) is measured from the highest point of the shirt (usually top of the shoulder) to the bottom of its hem.

Bust measures across the bust 1" below the armhole, seam to seam.

Model wears size M and measures 5’3” tall / 115 lbs / 27 inch waist / 33.75 bust. 

Belle Muscle Tee

SIZE S M L XL 2XL
CENTER FRONT LENGTH 20 1/4 20 5/8 21 1/8 21 5/8  22 1/8
WIDTH 16 16 3/4 17 3/4 18 3/4 19 3/4

Width measured 1" below arm hole

Model wears size S and measures 5’3” tall / 115 lbs / 27 inch waist / 33.75 bust.

Belle Tee

SIZE XS S M L XL 2XL 3XL
HPS 25 3/4 26 1/4 26 3/4 27 1/4 27 3/4 28 1/4 28 3/4
BUST (14" from HPS) 17 1/2 18 1/2 19 1/2 20 1/2 22 23 1/2  25

High Point Shoulder (HPS) is measured from the highest point of the shirt (usually top of the shoulder) to the bottom of its hem.

Bust measures across the bust 1" below the armhole, seam to seam.

Model wears size S and measures 5’3” tall / 115 lbs / 27 inch waist / 33.75 bust.

Belle Tank

SIZE XS S M L XL 2XL
HPS 25 7/8 26 1/2 27 1/8 27 3/4 28 3/8 29
BUST 15 16 17 18 19 1/2 21 

High Point Shoulder (HPS) is measured from the highest point of the shirt (usually top of the shoulder) to the bottom of its hem.

Bust measures across the bust 1" below the armhole, seam to seam.

Model wears size S and measures 5’3” tall / 115 lbs / 27 inch waist / 33.75 bust. 

Measurements in U.S. INCHES

Belle Princess Tee

SIZE XS (3/4) S (6/6x) M (7/8) L (10/12) XL (14/16)
HPS 19 20 21 23 25
BUST 11 1/2 12 1/2 13 1/2 15 16 1/2 

High Point Shoulder (HPS) is measured from the highest point of the shirt (usually top of the shoulder) to the bottom of its hem.

Bust measures across the bust 1" below the armhole, seam to seam.

Model wears size M (7/8) and is 4’3” tall, age 8. This shirt is very fitted and long in the torso. For a looser fit, order one size up.

Model wears size M (7/8) and is 4’3” tall, age 8. This shirt is very fitted and long in the torso. For a looser fit, order one size up.


Belle Princess Crewneck

SIZE XS (3/4) S (6/6x) M (7/8) L (10/12) XL (14/16)
HPS 19.75 21.25 22.5 24 25.5
WIDTH 16 17 18 19 20 

High Point Shoulder (HPS) is measured from the highest point of the shirt (usually top of the shoulder) to the bottom of its hem.

Bust measures across the bust 1" below the armhole, seam to seam.

Model wears size S (6/6x) and is 4’3” tall, age 8. This crewneck runs slightly large and yields a roomier fit.

Belle Toddler Tee

SIZE 2T 3T 4T 5/6T 7T
AGE 1-2 2-3 3-4 5-6 6-7
HEIGHT (in) 33-35 36-38 39-41 42-45  46-49
WEIGHT (lbs) D28-30 30-33 34-39 39-49 50-55

M = months

Belle Baby Onesie

SIZE NEWBORN 6 MONTHS 12 MONTHS 18 MONTHS 24 MONTHS
AGE 0-3 M 3-6 M 6-12 M 12-18 M 18-24 M
HEIGHT (in) 18-21 22-24 25-28 29-31 32-34
WEIGHT (lbs) 5-9 10-16 17-20 21-24  25-27



Belle Baby Tee

SIZE NEWBORN 6 MONTHS 12 MONTHS 18 MONTHS 24 MONTHS
AGE 0-3 M 3-6 M 6-12 M 12-18 M 18-24 M
HEIGHT (in) 18-21 22-24 25-28 29-31 32-34
WEIGHT (lbs) 5-9 10-16 17-20 21-24  25-27

Measurements in U.S. INCHES

Men's Tee

SIZE XS S M L XL 2XL 3XL 4XL
HPS 27 28 29 30 31 32 33 34
WIDTH 17 1/2 19 20 1/2 22 24 26 28 30 

High Point Shoulder (HPS) is measured from the highest point of the shirt (usually top of the shoulder) to the bottom of its hem.

Chest measures across the rib cage 1" below the armhole, seam to seam.

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