HAPPY NEW YEAR 2016

Introduction

Happy New Year y’all and thank you for reading this blog and thank you for waiting patiently between post as I was hoping to be doing a lot more posting but life got hectic after Lindfyfest and had little time to research or come up with any topics to write…HOORAY FOR BEING AN ADULT. Anyways I’ve been realizing that I haven’t had any materialized thoughts on how to sum up my 2015 and what I’m looking to do in 2016.

Speechless

Thanks to the ever so enthusiastic Colleen out of Austin, Texas (find her for a dance leads if you’re ever down at the Austin Lindy Exchange or Lindyfest in Houston). Asked us to describe 2015 in one word. I thought about it and the only thing that came to mind was speechless, so many things happened this past year that just left me absolutely speechless. I started out 2015 without a car because of a crash I had and I was blessed to have a ton of people chip in to help me pay for it to get repaired. I’ve never been felt so loved before in my life by my church and by my dance scene.

I made finals at a National level event for the first time in such an amazing fun way. This year at the Lone Star Championships at Lindyfest I made finals with my friend Keli (another fun dance if you’re ever in Austin leads) in the Open Strictly and in the Intermediate Jack and Jill. The Strictly was pretty special because Keli and I hadn’t danced together since August of 2014 and our first time dancing was at the Thursday night dance and we  didn’t dance again until prelims. I’ll never forget her face as she looked at me before we went out of the opening all skate asking “how did this happen?”. It was a magical and fun moment and was really fun to share it with her and hope we have more moments like that in 2016.Later in the year I had the pleasure of getting to teach with Keli at the Harvest Moon Ball down in Houston, Texas and it was an absolute hoot of a time.

 

2015 exposed me to so much awesome music and amazing dancers. I had the pleasure of dancing to Jonathan Stout and His Campus 5, Jonathan Doyle Quintet, Naomi and her Handsome Devils, The Waller Creek Vipers in every major city in Texas and the Palmetto Bug Stompers just to name a few. ILHC and ULHS showed me how big this dance community and how long the spectrum the dances of the swing era can be stretched with so many varying styles and interpretations. Pretty much I’m just chasing opportunities to inspire other dancers and bring them along for the ride to wonderful events like these to open their horizons.

GO FOR IT!!

After seeing how 2015 left me speechless with so many amazing happenings of which I only cracked the surface of. My roommate and I discussed last night after the ball dropped that this year is the year of GO FOR IT. I think for the first time I’m believing the talent that I possess as a dancer and as an instructor. I took a chance applying to be an instructor in Germany and that put me on the path to really chasing the crazy dance dreams that I have. I was given great encouragement in my teaching ability motivating me to go after more opportunities to not just dance but inspire others to dance, take risk and possibly fly. I’m looking to perform, DJ, compete and social dance in ways that I’ve never have to bring people into this dance.

I’m incredibly blessed to have the people in my corner that I do and that they encourage me day after day to chase these insane dreams. Heck some of  you just figure I’m doing it and living it out already. My dad told me that the only any of us can do better is just make sure that each day we’re given, we should look to be better then we were the day before. How I do that I’ll write at another time. Thank you all for reading and responding to my post on the Facebook like page. Love y’all and hope we get to dance sometime. 🙂

Preventing the Scars of Swungover

Introduction

What if I told you that you could go to a dance weekend and social dance all you want and minimize the normal physical repercussions? I’m saying no dehydration, no overly sore muscles, achy feet or joints. The physical ailments that used to plague you after a dance weekend before shall never plague you again. Start incorporating these habits when you travel and your lives will forever be changed! 

Ok, I’m getting a little carried away with my Matrix-like monologue but I’m SUPER excited about the information I’m going to share with you all.  At the Great Southwest Lindyfest and Lone Star Championships I took the opportunity to test a theory that I’ve had for a good while, as I’ve started to dive more into corrective exercise and nutritional supplementation in regards to my own training.  I figured there’d have to be a way to apply that knowledge in a manner to assist dancers, and then it hit me: RECOVERY.

What Does it Mean to be Swungover?

I figured I should probably define “swungover” as there could be dancers reading this who’ve never gone to a weekend event, dance camp, or danced nearly every song at a dance.  If you have done these things I’m sure you dealt with the soreness, aches, and pains that are common after swing dance events. This condition is what we call being Swungover.  My dance friends have defined the symptoms as extreme fatigue, sore muscles, and achey feet and joints. There’s a list of mental symptoms as well but I haven’t figured out how to deal with those. I find myself being sad that I won’t get to see my out of town friends at my next dance here in Dallas (you people know who you are).

Weekend Dance Event Protocol vs. Pre Dance Event Protocol

This article is split up into 2 sections with subsections underneath each one. The first one is about habits and things you can do during the dance weekend to help lower the physical scars that come with (as Bobby White puts it) “binge Jitterbugging.” The pre-dance event protocol mainly focuses upon the habits you can take on during the months leading up to a dance event to help prepare your body for the stress that it’s going to be put through during the event.

Weekend Protocol

Ok, I’m starting with the thing that most people will be able to adopt easily and that is weekend protocol. The weekend protocol is pretty much actions you can perform throughout the dance weekend to help prevent chronic aches and pains that you may have for a few days after the event has concluded. The four factors that are always my biggest concerns throughout the weekend are Sleep, Nutrition, Hydration and Stretching.

Sleep: Ok, I know most of you are thinking “How are you going to put sleep on there, man?! No one sleeps at exchange weekends, and especially not at Lindy Focus.” I know sleep is by far the hardest one to manage. I was trying to dance till 3 or 4 am each night at Lindyfest this past weekend, but still somehow get enough sleep to enable me to be up for classes and at least sit, observe, and take notes. We must remember that getting a good amount of sleep is what allows our body to repair itself after all that dancing, as extra protein molecules are produced. Sleeping will also improve one’s memory, so if you’re looking to retain that awesome variation pattern that Todd and Laura taught you or the concept Michael and Nina went over (Shout out to Mobtown!!!) you’re gonna need some sleep.   A lot of different sources that I’ve looked at agree that the average adult needs around 7-9 hours of sleep per night.  This article, Benefits of sleep, touches on other benefits of sleep. Though I know sleep is a rare commodity at events, as people tell me that the fact that I can get 6 hours each night is amazing, I dug up an article on the benefits of power naps. A lot of the benefits that you’ll read about are the same as a full night’s sleep, but if you sleep poorly during dance weekends taking naps in your spare time can spark creativity, boost learning, and lower stress. I’m totally taking a nap before my next competition, that’s for sure!!

Nutrition/Hydration: If sleep is the thing that recharges a dancer’s batteries, nutrition fuels a dancers engine. The food that you put into your body is absolutely crucial for your energy levels and recoveryProtein  plays a huge part in repairing your muscles which are working hard as you dance. Carbohydrates are a necessary and good energy source for your muscles (which continually contract during a song) and allow the body to metabolize (fancy word for burn) fat and energize the central nervous system. Also, don’t forget the under appreciated dietary fat that’s the most efficient energy source we have, and also helps us to absorb vitamins that are crucial to a lot of basic functions–most commonly fighting off free radicals in the body that cause us to get sick. Now nutrition is a tricky thing because by law as a Personal Trainer I cannot make a eating plan for y’all, but I can give general information on the direction you can go, so I’m going to let the Eat Well, Live Well Guide from Lifetime fitness speak for me: http://www.lifetime-weightloss.com/storage/Eat%20Well%20-%20Live%20Well.pdf (copy and paste the link if it isn’t clickable) The pdf gives general information on the each macro nutrient and good sources for each one. What I’m leaving out?

Of course, Andre Johnson, is hydration. Make sure you’re staying hydrated, people, because water is 60% of our body and aids in flushing toxins out of our main organs. The Mayo Clinic  recommends that men drink 13 cups a day or 3 liters and women drink 9 cups per day or 2.2 liters. Now this will vary by person due to body size and weight, but these are general guidelines. Now during events we need to be drinking more during exercise, adding 1.5-2.5 more cups…I say eff that and grab a big ole gallon jug and just take some swigs from it every 2-3 dances before going back out on the dance floor. This should be done regardless of if you’re thirsty or not. Once you’re thirsty you’re already putting yourself behind the 8 ball as you’ve lost 1-2 percent of water in your body. You have to be constantly hydrating as I shouldn’t have to remind people about the sweating that goes on at events. *Shudders* I still have nightmares of 2014 Kansas City Stomp sometimes. MY PANTS WENT FROM GREEN TO BLACK, PEOPLE! But it was a great event, though. Vine Street Rumble was a phenomenal band and I’m going back again this year. The organizers of 627 Stomp did a great job, so check out the website.

Supplments:

Now I did something different this event which I’d recommend for other dancers to give a shot, especially if you workout 20150312_123720[1]and take supplements. I totally recommend taking your protein powder and blender bottles with you. Also, a container of Branch Chained Amino Acids (BCAA’s). This is great stuff to use going into a late night, because the protein shake is a filling snack to get you back on the floor quickly and the BCAA’s help the muscles recover as well.  Pictured below are the supplements I took with me. I used Syntha 6 protein: 1 scoop is 22 grams of protein, 12 grams of carbs and L Glutamine (amino acid aids in recovery), and I have Lemon lime Amino 1 from Muscle Pharm, and a very potent BCAA blend–one scoop yields 10 grams worth of BCAA’s while most only yield 5 grams. Supplementing really kept me away from the “O my goodness, my legs are gonna fall off!” feeling.

Stretching: Now if there is anything I’d had to say was the real MVP of the weekend it was the fact that I actually took the  time to go through a post-dance stretching routine before heading off to bed. Like I said in my post about flexibility, stretching and Myofacial release can easily be overlooked because, to be honest, it’s kind of monotonous.  But so needed. Outside of improving flexibility stretching is crucial because it helps improve circulation of blood throughout the body, which is a big deal when talking about recovery. Improved blood flow allows for nutrients to be delivered to muscles and waste to be carried out of the body. Also, with the help of a foam roller you can combat pattern overload and myofacial impediment. This is when adhesions form in your soft tissue from from repeated movements and these will impede not only good movement but also stretching. Fascia encases your muscles, so if the fascia is impeded so is the muscle, which is why adhesions in it prevent smooth movement patterns.  Normally some type of joint pain is involved.  Achy knees, ankles, and feet anyone? Every night before leaving the ballroom I’d roll out on my foam roller and stretch the muscles I’d just rolled out.

Below is a playlist of the muscles that I roll out and stretch after dances:

I took various videos from different Youtube Channels that I utilized in researching for training clients or friends who have questions about certain things. So those are the things I did that kept me pretty upright during Lindy Fest. I’ll admit that two things that I’d change would be to have a multivitamin to keep my immune system up and going with the shortened sleep, and add a joint supplement to deal with inflammation. I had some mad wicked tendonitis flair up in my right knee and fortunately it didn’t affect me during my Jack and Jill Finals (videos to come).

Pre Event Protocol

Now in the tradition of having one blog post section be incredibly long and another being incredibly short, I think it’s only important to keep that going. Outside of the fact that all the above tactics should be habits that we should incorporate in our everyday lives and especially on our dancing days, I’m reflecting back on why I haven’t been incredibly sore after dance events. The number one thing I have to point that to is the amount of exercise that I do leading up to events. I predominately focus on resistance training with free weights, weight stack machines, and cable machines. Now the reason this is important is because I feel that I overload my body in the weight room which allows it to sustain the stressors of dancing over this long period of time.

If you go back and read how weight lifting can transform your dancing you’ll see I’ve discussed how weight training improves your bone density and tinsile strength of your muscles, ligaments, and tendons. This makes you less susceptible to injuries as you continue to overload the muscular skeletal system. There are a number of different ways you can go about doing this. I have included one workout by request that takes minimal amount of equipment in my at home stabilization workout , which is a great start for people who’ve never taken on any type of resistance training. An even better way to go about this conditioning is to do basic body weight exercises in a circuit fashion rather then training in a horizantal loading fashion , where you do all the sets for a particular movement before moving to the next one. Circuit training or vertical loading saves times and does more for cardiovascular endurance but I think the horizontal loading does more for specific areas. Here’s an example of the training template I’ve been using from T-nation.com. I’ve been utilizing a Body building program because it utilizes heavy weight for strength but good volume and varied sets for endurance. For those who either don’t have access to a gym or equipment I’m posting 2 videos of a High Intensity Interval Training body weight workout and body weight circuit workout from Funk Roberts and Nick Williams.

I enjoy how he designs his workouts and explains them and you can do the workouts along with him.

And now for a fun workout featuring Nick Williams and Bobby White getting some gains!!

Shout out to Alexis Strickland from Houston, Texas for sending me this on Facebook

Conclusion

So for a little bit of recap for things to consider when you head to your next weekend event. Make sure you take some nutrient dense snacks to fuel your body and muscles, get as much sleep as possible and when you need to take a nap. Make sure you take a bit of extra time to stretch before you dance and after dancers, trust me your muscles and joints will thank you for this later. I’d totally recommend investing in a foam roller and tennis ball to perform the rolling techniques I have in the above videos. Those you can get at your local sporting goods stores and last and not least drink water early and often. If you do all of these things I’m sure your physical symptoms of being swungover will decrease dramatically.

I hope that covers enough information for y’all and hope this brings up a number of questions. Keep your eyes peeled for an article Yehoodi is putting out on Health and Lindy Hop as I was asked to answer some questions and provide advice for Lindy Hoppers all around our great scene. I look forward to it and hope y’all take away some great tips from this article.

Love ya’ll and God Bless 🙂

Dance Videos!!! Here’s what I’m practicing

I figured sense I’m taking a bit of time trying to figure out what my next Blog post will cover and I’ll still have to research it. I’m going to share some social dance videos and give a glimpse of what I’m working on in my dancing and maybe inspire your dancing in some way.

I’m constantly always looking at my footwork, movement and posture as a lead. Usually I try to address this in my resistance training and flexibility protocol

My first time having video of myself following and I was well pleased. I have some issues with connection still but I’m super proud of my swivels. Gonna need to stretch the hips more to get…him that sounds like a good blog idea. What say you readers?

I’ve been thinking about writing about flexibility anyways should I go into depth about how it effects certain fundamentals? Leave me comments please love y’all

How to Build and Maintain Confidence as a Dancer

HAPPY NEW YEAR!!! Glad to make it to 2015 and share another blog with you all and hope those who traveled to Lindy Focus or the SnowBall had a great time and were inspired. I hope whatever inspiration and progress that you took from those camps may continue with the article that I’m sharing with y’all today.

Introduction

Through out 2014 confidence and psychology probably had to be the biggest obstacle that I have come across not only within myself but with a few dancers around me. I’ve had conversations with dancers who were frustrated with how their development staggered in comparison with other dancers who were able to consistently travel and or practice their dancing. I’ve spoken to dancers who travel consistently and hit lows due to the feedback they have gotten from instructors and the number of dances they get at events. For myself getting into a masters track at an event and then not making finals in multiple competitions had me questioning a lot of my ideas I had in regards of my dancing but after ILHC specifically this dance from Jamin Jackson 

along with Pamela Gaizutyte they won 1st place in the All Star Jack and Jill. I had to go back and see where did I go wrong in my mental approach that left me to question my abilities as a dancer. Pretty much I found where I went wrong and during a conversation with a friend who’s in a rut herself I figured I’d dig in depth with my own advice a bit.

What is Confidence?

Before diving into the 4 things I recommend a dancer do to promote and maintain confidence we should define what confidence is. In a Ted Talk done by Dr. Ivan Joseph on “The Skill of Self Confidence”, Dr. Joseph defines Self-Confidence as “the ability or the belief, to believe in yourself, to accomplish any task, no matter the odds, no matter the difficulty,no matter the adversity.” I like this definition because it really covers a wide spectrum, taking into account things that can negatively affect ones confidence (ie. odds, difficulty and adversity). Similarly if you watch video presentations of Dr. Jeff Duke on 3Dimensional coaching from Fellowship of Christian Athletes (FCA) he defines confidence as the belief that he/she has the skills to produce a desired outcome. This is similar to Dr. Joseph’s definition but he takes into account having that belief in spite of obstacles. Now that we have 2 working definitions, the next section is going to discuss how we build up these beliefs in ourselves and how these mind sets can help us maintain our belief when the going gets tough.

How to Build and Maintain Confidence

For this article I focused on 4 strategies that I’ve utilized to improve my confidence but also what I have spoken to other dancers to help them get out of a funk.

1. Avoid comparing,unless it’s to yourself

2. Define your own Success or what good dancing is through goal setting

3. Focus on what you can control

4. Disregard what you cannot control

Avoid comparing, unless it’s to yourself

Comparing is by far the biggest thing I’ve come across not only with myself but also other dancers. In competitions where I don’t make finals or don’t place, I tend to observe other dancers and wonder what it is that they’re doing that gets them these results. This really gets us nowhere because every dancer is their own and is exploring themselves within this dance. I feel to help you improve your skills. Jamin Jackson in his post entitled How to Dance “like” ANYONE hits on top of this phenomenon by stating this.” “Dang, I suck.” This is what the subconscious reenforces the moment you start comparing your present skill level to the culmination of an unsaid amount of work another dancer displays on the social dance floor. It’s an unfair comparison, but we all do it” Jamin Jackson. The simple solution to give to this is to stop comparing yourself to other dancers. Your response should rightfully be one of rolling the eyes and being upset on something lacking thought.

When you find yourself comparing your dancing to someone else use a technique I learned from sport psychology classes called thought stopping. This is pretty much a technique where you stop a negative thought and replace it with a positive one. I use a variation of this when I’m watching others dance and start comparing, rather then be like “man I’ll never be able do what *random dancer* does.” instead I find a concept that I like and implement into my dancing one of my dance mentors calls this copycatting. The only time I feel comparing is ok is if you’re comparing yourself with yourself. Now we have to be realistic when we do this because we can be too hard on ourselves but we must do this within reason. This is why I learned to watch myself objectively on video.  I video tape myself dancing frequently and I enjoy seeing how my dancing has grown from video to video. Especially videos I have of me dancing over a year ago, you can’t gauge your progress by watching someone else but you can gauge it by watching yourself. 

I usually take at least one video of myself at practice or have a friend video tape me while at a dance like the video below. You maybe shocked at how you look the first time you watch yourself on video but stop the thoughts of “O MY GOSH I’M TERRIBLE I QUIT!!” tell yourself top and say “my dancing doesn’t look the way that I want it to but I know what I can do to get to that point which leads us into the next section

Define your own Success or what Good Dancing is through Goal Setting

During my schooling in my undergraduate and graduate studies in sports coaching a big factor that came up in regards to promoting confidence in athletes was to define what success is to your team or program .Within 3Dimensional coaching this is huge to not let success be defined totally by the scoreboard because within a game there are so many things that are out of your control, so if you set your confidence off those outcomes, you’re setting yourself up for an emotional roller coaster. With that you’ll most likely be spending more time being dissatisfied rather then being satisfied and could potentially lead to giving up. Defining your own success can best be done by setting goals for yourself that’ll bring you satisfaction and confidence. That way if you’re a competition dancer like myself you don’t rely on your placing or whether you make finals or not be the source of your confidence. While I had to define my success as me conveying what my interpretation and philosophy of what Lindy Hop is to me to the audience and the judges. I had to really set goals that would allow me to work out what my philosophy is. This section is going to dive into the dynamics of goal setting to keep this from getting super abstract and out there.

Normally people would define their success by whether they satisfy goals they set or not, but what if I told you that those goals could be a big part of why you end up having your confidence take a hit. An article on breaking muscle.com discussed how a lot of successful people and companies don’t set goals. The reason behind this being that goals tend to set us up for limitations and also there are so many unknown factors (market change, injury etc.). Rather then setting no goals as you look at my Lindy Hop Resolutions post for 2015. You’ll see the goals I have are to commit myself to task that’ll aid me to some type of improvement or give me a new experience of some kind. So if factors out of my control were to arise, I can still achieve that task and improve. Then I can’t allow myself to beat my own brains out if I don’t achieve a particular outcome.

So rather than defining your own limitations through long-term goals, perhaps just make a commitment to continual improvement.” Breaking muscle.com‘s above statement pretty much touches on the advantage of setting process goals as opposed to outcome goals. A process goal is setting a goal to perform a task to work towards a particular event “I’m going to practice at least 3 times a week”. That is a process goal, a outcome goal is what we hear the most and that is a goal that focuses on the outcome of an event

“I want to make the Masters Track at Lindy Fest again this year.” That’s an outcome goal possibly me practicing at least 3 times a week can create the outcome of me making Masters track at Lindy Fest again. Ultimately all of these tricks in goal setting can help you take steps to achieving what you feel good dancing is and be able to have more control over gaining success within your dance philosophy. As I said earlier the outcome goal is completely out of my control, while the process goals are more in my control. By having goals that are in your control your odds of success increase a bunch. The next two sections will go more into depth with controllable and non controllable circumstances.

Focus on what you can Control

As we introduced this point towards the end of the previous section, process goals are the things we want to keep in mind to keep up our belief in ourselves as dancers. To focus on the process of improvement rather then an outcome that’ll show us that we improved that has a lot more chance played in. A TedTalk titled If you want to Achieve your Goals,Don’t Focus on them  coves this quite well. This feels contradictory after going over setting goals to begin with but the speaker Reggie Rivers talks about a time how when he focused on the actions needed to get him to a desired outcome, he had the belief in himself to take care of those particular tasks. Rather then focus on achieving a goal he was more occupied with completing the process for him to get there and this allowed him to be more confident and focused. 

As a dancer we must put more focus on our processes to become better. Find ways to practice, things to work on in our dancing, try doing another dance to improve a particular skill, attend classes or teach classes. If it’s a task that can help you improve and build confidence in yourself then keep your eyes on that. I spend lots of my spare time trying to come up with drills to work on a particular dance skill, also this is how I prep for teaching classes.

In Rebecca Brightly’s blog post titled When Lindy Hop isn’t Fun Anymore she has a list of concrete actions to take to break dance stagnation. A lot of these can help you maintain confidence in yourself. The 4 that stand out the most is learning better practice skills giving you a renewed and revamped process to continue forward. Another action is to deepen relationships with those who support you, the best thing is having that little team who you can celebrate your triumphs and your blunders with.

Also, if you want good honest feedback from somebody you’ll get it. The same goes for having a mentor as I danced in Orlando, Fl, I could always count on Blake Wilkinson to give some moves to try to add to my dancing and honest feedback. Though at that time I didn’t really take workshops that really helped my dancing. I also had the benefit of International Instructor Joel Green to tell me that my hold step in a Balboa class was and I quote “Effed up” lol. The last and most important thing is always focus on the positive, always be proud to take a lesson away from anything. Anytime you can learn something new consider that a victory. In short make sure to be process focused and positive in all that you do. You can never control your circumstances but you can control your attitude.

Disregard what’s out of your Control

“But I have no partner! I have no money! I have no time! I’m not creative enough…” This is the opening to Jamin Jackson’s blog post titled But I don’t Have you want to know about how to disregard what’s out of your control this blog will show you. I really want people to read this blog so I’m not going to spoil it. Due to circumstances out of Jamin’s control he’s not always able to practice with his principle partner but in spite of that he didn’t let that hold him back. He was able to overcome the circumstance and end up placing 3rd with her at ILHC. Through out this year I realized I hit a slump in my dancing, a big part of it was I had a partner I practiced with but we mutually split up after Lindy Fest in March. After that I made no effort to practice at all but seeing Jamin’s example made me realize that I can overcome my circumstances of not being able to travel as much as I would like or not having a practice/competition partner.

Going back to Rebecca Brightly’s blog on dance slumps she touches on 5 things that can cause a dance slump and in turn a drop in confidence. One thing that I find compelling that I see a lot of dancers get caught up in is the fear of missing out. In every scene there are dancers who don’t get to travel very often if at all. In my 3 years of Lindy Hop thus far I’d put myself in that category actually. I can’t control the many factors that have kept me from traveling to events (ie. injuries, money, schedule, emergencies) though I’m not traveling I still have been able to improve my dancing. Grant it traveling is a great way to improve so if you can travel to an event do it but if you can’t don’t feel like you’re missing out. I’ve never been to a Lindy Focus but in past years that time period is where I’ve made most of my progress mentally as a dancer. Anytime a situation comes about like this you have to make a conscious decision “am I going to sit and complain about my circumstances or am I gonna find a way to get better today.” If you’re a beginner or someone who finds themselves in this situation but have no ideas on how take make lemonade out of the lemons you have, check out the recommendations I have at the bottom. Also, just hit me with a question in the comments or on Lindy Fitness Facebook page and we can make the best of your circumstances.

Conclusion

I had to realize those things I can’t control, so I must remain resilient and continue to practice even if that means that 99% of my practices are by myself.This comes down to the old saying, you can’t control your circumstances but you can control your effort. If improving as a dancer really means a good deal to you, why let obstacles stand in your way of what you really want. Jamin has a lot of great advice in his post How to master lindy hop as a part time dancer this advice works and it just isn’t just relevant to leads it works for follows as well if you don’t have a partner. I dance both roles and use this philosophy for both and it has helped me SO much. Follows if you want more information on how to take control of your dancing check out Swungovers The proactive Follower to get ideas on what things to focus on. Like my Facebook page I’ll be posting fitness articles along with Lindy Hop ones between posts to help y’all train to be better Lindy Hoppers. Feel free to check out my other posts.

Love y’all and God Bless remember to be inspired and to dance inspired.

Photo Credit to Ashleigh Beckman from Dallas, Texas

Strength and Conditioning classes at Swing Dance events

As I usually do on the weekends if I’m not working I’m just watching Lindy Hop videos on YouTube to get some inspiration for my dancing. Recently Stompology went down in New York and I had to check out the competitions to see what type of stuff the dancers were doing and pretty much seeing what I need to work on to be a better slow solo jazz dancer. I can dance really well to fast music but I’m nearly anemic when it comes to slow songs,0 so I always commend the finalist on their creativity at the slower tempos. Also, the things they think of to the faster songs, I hope to one day attend that event and compete. Anyways after watching one video I stumbled across a class recap titled Balance, Strength and Conditioning from Stompology featuring Juan Villafane and Evita Arce. It made me curious, so I clicked on it and took a gander and posted it in the blog so you can to.

And here are my thoughts accompanied by my awesome beard

 

 

In summary I’m super excited to see fitness classes at workshop events and hope to continue to see more. I’d love to see someone like Nick Williams to teach these but if you can’t get Nick and want this I’ll recommend myself I’m dead serious about this, I’ve put a lot of time into seeing how my sports performance training background can lend to this art form.  A Needs Analysis of Lindy Hop shows how much exercise can benefit your dancing as well as your life in general. Also, here’s my article on  Flexibility the youtube links you’ll have to copy and paste over to another window for some reason I couldn’t embed all of them. Hope you enjoyed this post as it wasn’t planned it just happened spur the moment. So comment with questions, arguments or just fill me in on what the class really totally entailed.

Love y’all and God Bless 🙂

I’m Back!!

Well, I realized it’s been quite sometime but had a lot of hiccups with my job and so much so it led me to leave that job. I had a new Department Head for Personal Training come in of which required me to work more. This left me less time for writing because I only got one off day instead of my usual 2 off days. Also, they really weren’t teaching me the business or telling me what I was doing right, they were just talking about sales numbers. My biggest pet peeve is terrible coaching and I got a lot of that at this job so I jumped ship about a month ago but I have some fun videos of interviews that I did for some other jobs of mine. 

 

Iron Tribe Fitness had fun interview process but gave me the opportunity to get some videos to y’all so you can actually see who I am and watch me workout.

 

I was recently hired by 24 Hour Fitness as a personal trainer there and have freedom with my schedule to travel, compete and do more dance instruction in the evenings. Here’s a sample of what I want to do more of in the future via video post. I’m gonna be posting videos by using my phone so if the quality is kinda crappy my apologies. I’ll get a respectable video camera with money from my new job.

 

That summarizes my absence and hope ya’ll are excited for the things ahead. I’ve still been conducting experiments while away and my next blog is going to cover what I’ve been doing. God bless and love you all and feel free to ask me questions.

 

 

 

 

What happens when you have an energetic Lead, a Heart Rate Monitor and a near endless Resource of Follows?

Introduction

Years ago a friend of mine had a debate of how much of Lindy Hop was Aerobic cardiovascular training (low intensity with oxygen) or anaerobic cardiovascular exercise ( moderate to high intensity without oxygen). For years I always speculated because with a lot of the explosive movements utilized in the dance, I had my qualms with a utilization of ONLY low intensity aerobic training by dancers to improve endurance. Which led me to a pretty awesome and fun experiment utilizing a heart rate monitor and follows from all over the mid west.

The Experiment

When I became a Fitness Professional at Lifetime, we’re required to have our own heart rate monitor. Us wearing the watch is part of our uniform so we can show them off to the members and show them the different functions rather then just tell them about them. I was equipped to see how exactly the cardiovascular system functioned during a night of endless dancing. I wanted to figure 2 things from this experiment 1. How many calories do I burn in one night of dancing and 2. was Lindy Hop primarily aerobic or anaerobic.

With this in mind, I decided that one night I’d go to a dance with my heart rate monitor ready to track my heart rate through out the night and track the number of calories burned. After utilizing the information gathered from a peak VO2 treadmill test at Lifetime, I knew exactly when I’d be working aerobically and anaerobically based on my heart rate. I tracked calories burned and heart rate zones on my Polar RS300  (web link to see what it looks like). The watch breaks divides my heart rate into 5 Zones. Zone 1 is a warm up zone that teaches the body how to burn fat more efficiently, Zone 2 is where I build my aerobic endurance, Zone 3 is where I then start to become  more anaerobic utilizing more carbohydrates to function this is where anaerobic endurance is improved, Zone 4 is nearly “balls to the walls” this is how you improve your VO2  at this workload one can only last really a minute at best unless they’re an elite level endurance athlete. Zone 5 represents my absolute maximum and really I shouldn’t be getting that high honestly.

I conducted this experiment twice the first didn’t render enough data going to the  dance  BAM, which is a  dance that is focused on intermediate and advance dancers in Dallas takes place last Friday of every month. There were too few people and so I didn’t dance very frequently and other people weren’t dancing much as it was mostly a practice and experimentation kind of night. Due to that my heart kept plummeting out of my registered zones and I really never got my heart rate up above the bottom of my Zone 2. So the simple answer to this problem; go to a dance with more people and by more people I mean follows. What better event to go to then a workshop weekend that is follow focused!!

All Follow’s Eve Friday November 1st, 2013

Ok, so here’s the situation All Follows Eve was put on by the lovely ladies of the  Fort Worth Swing Dance Syndicate. There follows were able to get instruction from the fabulous Laura Glaess, Miranda Longaker and Joanna Lucero.  With that we had the pleasure to rocking out to the Solomon Douglass Quartet with Allyson Dreyfuss. Along with all follow performances from the Houston Hepcats (Houston, TX), Dallas Divas (Dallas, TX) and Shiny Stockings (Witchita, KS).

In short ya’ll should come dance in Fort Worth. Now I did the experiment on the Friday evening dance because I didn’t want my watch to clash with my threads Saturday evening. The rules were set, I was going to dance just about every song the only time I could miss was to change shirts and I’d get water while finding my next dance partner (I have this down to a science). This was easy to do as I attempted to dance with every follow at least once as the night went on but it was like they never stopped walking in. It literally seemed endless great classes and I ended up getting great results dancing with follows from Minnesota, Houston, San Antonio, Oklahoma, Kansas City, Wichita, Kansas and more. Learned a great deal from the classes on being more attentive as a lead and allowing my follow to shine as a dancer. Ok, back to the results and findings.

Results

Now I danced just all but 4 songs through out the entire dance missed 1 because I had to check in and put my shoes on and make sure they were tied tight enough. The other 3 were all for shirt changes with this minimal rest I succeeded in burning 1600 calories in that single dance. Now while looking down at my watch through out the night, I spent the night mostly in my Zone 2 heart rate zone, which makes a good claim that the dance is mostly aerobic cardiovascular training.

Conclusions

Based off the evidence presented you can conclude that low intensity cardiovascular training would be sufficient to help improve a dancers endurance to hold up for an entire night of endless dancing. Though 2 things that happened over the weekend that I know I need to take a look into again. I feel that training for a lead and for a follow may have to differ as they have different stresses on their bodies. I found when I followed my heart rate was higher then when I was leading but I didn’t start following till the end of the night and that could’ve been because of Cardiac Drift as I was able to keep my activity level the same and so my heart rate went up. So in the future this same experiment would need to be done with an experience follow or myself following for an entire night to see if cardiovascular training needs to be more intense for a follow then it would for a lead. Also, try a night where there is faster music overall, live bands tend to be faster then dj’s because while dancing to the Solomon Douglass Quartet, I realized I had more lactic acid building in my legs after dances, which side effect of anaerobic conditioning and the cause of that burning sensation with prolonged sprinting. So it leaves room in the future for this experiment to be done with a live band performing to see where my heart rate goes with overall faster music. So with this in mind you can plan out how you want to do your cardio and if you have any specific questions be sure to let me know because there is way more to cover on this subject. I just wanted to put out this experiment to get peoples wheels turning. Love ya’ll and God Bless 🙂