Irish Dancing Fitness & Performance

[fitformuladance]

I love this quote, it can be applied to so many things... Look at struggles as an opportunity to grow To try a different approach To gain perspective 'Struggling' with something, and finding a way to overcome that struggle Be it physical, mental, circumstantial Will lead to far better clarity and understanding, than cruising through without a blip ever will 😌💭💕

[fitformuladance]

Dancing at worlds? 🌍 Watch this video to make sure you aren't making these common mistakes! Full video on my Facebook page 🤓👉 Tag someone you think it will help ☺️💕 #fitnessformula #irishdance #worlds2017

[fitformuladance]

Mindset Training Part One... Learning about the brain! Follow the link in my bio to view the full video, and get access to the next part 🤓💡you CAN get on top of any mindset struggles, you just need to know HOW... Knowledge is power!

[fitformuladance]

*Conquering Mindset Barriers* With the World Championship season imminently upon us, I'm getting a lot of questions for tips and advice around topics such as Preparation Confidence Nerves But the thing is, I feel like 'tips' implies an answer that may- or may not- work to solve an issue Not necessarily a definite solution! And see, what a lot of people don't realise Is that 'mindset' isn't just a 'woo woo' thing... Something you have to just hope changes When it comes to helping solve such barriers, there is a SCIENCE behind it There are reasons WHY you feel the way you feel Do what you do Think what you think And with that understanding, comes things you can do and work on, that have the ability to truly change your psyche SO Because I feel as though there are more than just those I've spoken to who are facing barriers like the ones I mentioned above! I will be doing some FREE training this week in my accountability and bonus content group... Which will really shed some light on exactly HOW you can get some control over those limiting thoughts and feelings, and feel ready to bring the best you to the stage Join the group here https://www.facebook.com/groups/fitnessformulairishdance/ And be sure to tune in! What I teach will be sure to enlighten you, and you'll be able to implement things INSTANTLY So if you want to learn how to conquer your mindset struggles... I'lll see you on the other side :) #FitnessFormula #IrishDance #IrishDancing #WorldChampionships #Nerves #Mindset #PreperationIsKey #Confidence #Performance

[fitformuladance]

I love this quote, so simple but so powerful. What makes your soul happy? #FitnessFormula

[fitformuladance]

"How can jump higher?" So the complicated answer to this would be that you may not be using the right muscles/ have the right technique to achieve powerful jumps (this can be changed by the way) You may also not have the best mix of muscle fibres conducive to good spring (also- can be improved) But the simplest, and most widely useful answer, is to work on the explosive strength of your muscles.. Otherwise known as plyometric training (some parts are more relevant to Irish Dancing than others) This is done by performing a jumping movement with 100% of your effort, REFORMING, then repeating not too many times before resting and recuperating fully. I.E Doing an exercise such as a squat jump as high as you can, ensuring you recruit the RIGHT muscles, and making sure you think about your form before every single rep... QUALITY IS KEY There's no point doing rubbish reps, as you'll only make yourself more susceptible to injury, and your fatigued muscles won't be performing at their best. Your muscles will grow stronger and quicker, and will also learn to recruit more fibres... Ergo, you will jump higher due to increased power available :) SO If at that beginning of every dance class, you perform 10 squat jumps, pushing as high up into the air as possible every time, you will start to jump higher and higher in your dance :) Hope that helps! #FitnessFormula #IrishDance #IrishDancing #IrishDancer #Jumps #Plyometric #Knowledge #Training

[fitformuladance]

"How do I keep my arms from flapping?" Now this is quite a hard one for me to answer, as really it's to do with how the individual holds their body, and utilises their core muscles It's more of an issue that varies from person to person in cause... BUT My advice would be this... Make sure you have a strong and controlled trunk! By this I mean doing exercises for your Triceps (the muscles on the back of your arms- this will help keep your arms straight), make sure you do postural work to strengthen the muscles between your shoulder blades and down the sides of you back, and KEEP YOUR CORE ENGAGED! This involves something called 'pelvic tilt' and means keeping your pelvis tilted so that your stomach muscles are shortened, and your back is lengthened... (Imagine someone is about to punch you in the stomach.......it's that 'brace!) More than that however.. As a dancer, you need to know how your body is moving, and where the force you exert is coming from... Failing to channel your effort through your midsection will result in bad carriage. Therefore; if you ensure you hold your abs under slight tension, and relax your chest, your posture and arms will be markedly improved. Once you feel as though you are in control of your body- then you'll come on leaps and bounds :) #FitnessFormula #IrishDance #Knowledge #posture #strength #triceps #core #improvement

[fitformuladance]

*Feis Tip Friday* A lot of people aren't sure why their performance on stage can be so unpredictable So my words of advice are this... If you want to make sure that you perform your best on stage, then make sure you LEARN from one competition to the next Don't just accept everything that happened as coincidence. Whether you are pleased or disappointed... *What worked for you?* *What didn't?* *What did you do differently at this competition that perhaps made a positive or negative impression on your performance?* The more competitions you do (and evaluate!) the more you can drill down and define what works for you What things you can influence that will ensure you have the best shot possible at dancing your best on stage... Remember you can't control everything, but if you are comfortable in knowing you have done everything you can, then you will be that much more confident in the outcome of your performance. Align your thoughts, and the desired outcome will follow! #FitnessFormula #IrishDance #IrishDancing #Evaluation #Competitions #Feis #Knowledge #Power #Positivity #Mindset

[fitformuladance]

"How do I improve my stamina?" I'd agree that this is probably one of the hardest things to improve... Firstly- because the types of exercises dancers tend to gravitate to get fitter are not specific to the goals they are looking to achieve... And secondly- the way our energy systems work, it is nigh on impossible to maintain true 100% effort for the length necessary for a full dance. The solution? SPECIFIC exercises working SPECIFIC energy systems in a SPECIFIC time frame... Get the gist? The key to effective strength and conditioning programmes is specificity- ie doing stuff that is actually relevant to your sport! This means scratching pointless gym sessions, saying goodbye to 100 sit ups a day, and not even contemplating running for longer than 20 minutes! In order to get FIT for IRISH DANCING you need to work on doing an exercise such as squat jumps with MAXIMUM effort, for around 60 seconds, resting for a couple of minutes, then repeating giving 100% every time.. Ensuring you MAINTAIN that max effort no matter how tired your legs get, and how little height you get off the ground.. (keeping your technique sound of course) And pressing on until you can do MORE in the allotted time.. Keeping that jump as high as you did at the beginning! When your fitness improves...you will then be at a point where you can maintain (only slightly) sub max effort for the entirety of your dance :) Give it a go and let me know how you get on.. (warning-you may vomit!) Good luck! #FitnessFormula #irishdance #stamina #knowledge #power #irishdancing

[fitformuladance]

One thing I am often asked is... "Any exercises to tone your core? I've been working really hard on my stomach, but I can't seem to tone my lower abs!" The first thing I would like to point out, is that you CANNOT SPOT REDUCE FAT! It is physically impossible... Running won't lose weight off your legs... Skipping won't lost weight off you arms... Sit ups won't lose weight off your stomach! The layer of fat near your belly button is often (especially in females) the last place you will lose it... And this is due to the way our hormones work! Not the amount of Ab exercises we do :) So if you REALLY want to achieve a toned look to your whole stomach, then NUTRITION as well as exercise is key... This means appropriate eating plans for your metabolic type, activity level, and goals NOT any of that nonsense claiming quick fixes or easy results #fitnessformula #fitness #strength #motivation #knowledge #abs #irishdance #irishdancing #lowerabs #nutrition

[fitformuladance]

**Shin splints!** One of the most frustrating things as a dancer especially in competition season is having an injury and not wanting to take time off from practising. Shin splints is one of the most common injuries among Irish Dancers, and yes, they are horribly painful! They can be alleviated though by making sure your calf muscles are not overly tight, as the tighter they are, the more stress they put your shins under. So make sure you thoroughly stretch them out post class! Ice and Ibuprofen (in the form of tablets or gel) should go without saying... And self massage on your shins (making sure the friction is going in the direction towards your heart) is really beneficial however not the most pleasant of experiences! Making sure you are THOUROUGHLY warmed up will limit pain and help prevent them worsening however sometimes rest really will be the best thing. And I hope it's a no brainer that dancing on concrete floors is a huge no-no... Especially when it comes to lower leg health! #fitnessformula #irishdance #irishdancing #fitness #shinsplints #injury #knowledge

[fitformuladance]

**The Importance of Cross Training** Gymnasts do it, Footballers do it, Golfers do it.. All major sports do it! Why don't Irish Dancers? If you're wondering what the point is then let me explain... Our bodies are designed to work 'synergistically' ie for every muscle we use there is another muscle supporting it, if we continually just work in the same ranges of motion, for example only dancing, the muscles we use all the time become stronger, and often as a result tighter. The muscles we don't use, subsequently become weaker, and sometimes even 'switch off' and stop activating all together! Our bodies as a result become imbalanced, increasing risk of injuries (recurring ones at that) and cause dysfunctions in movement patterns. Muscles also respond best to varied stimulus, so changing it up once in a while will improve their function (providing you change it up with the right stuff!) So more strength and fitness, and less injuries and imbalances... Reason enough? I think so! #fitnessformula #irishdance #irishdancing #irishdancer #crosstraining #knowledge #motivation #injuryprevention #strength #fitness

[fitformuladance]

Big well done to all those who competed at the CLRG All Scotland's at the weekend (and any other competitions across the world!) Hope you achieved your goal, whether that be recalling, becoming a medalist or winning! If you didn't do as well as you hoped, turn that disappointment into positive energy and use it to motivate yourself even more! Nothing beats perseverance :) #Fitnessformula #irishdance #AllScotlands #competition #feis #MotivationalMonday #mindset #goals #perseverance

[fitformuladance]

THE SPORTS DRINK DEBATE! So the question is...do sports drinks such as Gatorade/ Lucozade/ Powerade help your performance? My answer is this.. There is NO POINT sipping them just before you go on stage, or using them as an 'energy boost' mid class- as it takes a while for the electrolytes to even get into your muscles! If you're hoping it will give you that extra 'kick' straight away then you are unfortunately mistaken. If however- you are drinking it before class to ensure your muscles are stocked up, or after training to replenish the lost stores, then I see your logic :) The unfortunate truth is that the artificial ingredients found in some, and the high sugar levels found in others, may be doing you more harm than good! Perhaps due to the power of your mind, the only reason they give you more energy, is because you THINK they give you more energy... Do they work for you? Let me know! #fitnessformula #irishdance #irishdancing #diet #sportsdrinks #energy #knowledge #mindset

[fitformuladance]

*Sometimes It’s actually Not Your Fault* One of the good things about Irish Dancing Is that you can reach the top regardless of your body type As really- the same cannot be said for other sports! (Aside from the odd exception) For example, you’d not see an Olympian sprinter that was ultra long limbed and naturally skinny Nor would you see a Prima Donna ballerina that was short in stature, and mega bulky See our body type determines what our strengths are, and where our natural prowess will lie when it comes to physical activity. But Irish dancing tends to transcend that in the sense that you can be a great dancer no matter your body type However The proportions of your body WILL make some things harder/ easier And mean that you need to compensate in other areas For example if you have long legs You’ll need a stronger core If you have a long torso and shorter legs You may find it harder to gain that look of extension Also depending on your genetic muscular composition You may find it easier to get through a dance than someone who has less natural tendency in that department... So what I’m saying is It is completely normal to be naturally not as good at some things, but better in others And it’s not always going to be as easy as simply ‘trying harder’ to fix something! THAT is why you have to be specific in what you’re working on… Focus on YOUR flaws- and weaknesses not someone else’s! #fitnessformula #irishdancer #irishdancing #knowledge #mindset #bodytype #training www.fitnessformulairishdance.com

[fitformuladance]

Happy Monday everyone :) I hope those of you doing the kick challenge are still as motivated as ever... Remember, consistency is key! #Fx #FitnessFormula #IrishDance #IrishDancing #IrishDancer #Dance #Dancer #Athlete #KickChallenge #Consistency #MondayMotivation

[fitformuladance]

*Turn Out* One of the biggest things I've noticed recently when it comes to turnout Is that since the message of 'turnout comes from the hip' became more common knowledge... Dancers are now forgetting that they still need to think about their feet! Yes turnout is initiated from the hip Yes if you try to rotate from your knees you will cause damage But You do still need to include your ankle in the movement! Else the dreaded 'sickling' will occur... So just be careful that when thinking about how you're implementing a technique You don't forget other aspects that are involved! #fitnessformula #IrishDance #irishdancing #Turnout #knowledge #irishdancer #dance www.fitnessformulairishdance.com