|—||Blazed Beauty of Sleepless Entertainment|
One of my dancers & best friends is teaching what is sure to be an informative and fun Go Go Workshop in NYC next month! Make sure if you are in the area you sign up and get a chance to absorb some of the awesome this little lady puts out!
Made three of these today while I was sick, 1 more to go.
Part of a girly, army green go go look I am working, hopefully for an upcoming photo shoot with some of my dancers.
I was trying to think of what I could write about that could be beneficial to my followers that I hadn’t already discussed. Then it became very clear to me!
Anyone who knows me well enough, knows that one of my biggest passions is fitness and exercise, especially weight training. So I thought, what better thing to write about than to begin share some of my favorite health tips and exercises to keep that gogo body looking fierce! We work in an industry where keeping up appearances is woven into the very fabric of the job, but it’s important no matter who you are to look after the body you live in! I considered writing one big post but thought it would be more beneficial to write a smaller articles dealing with the issue of health & fitness over time so we have more content! So here is your first installment of Jezebel’s Fitness Corner!
Introducing, your new best friend: The kettlebell.
NO GYM NECESSARY!!
A kettlebell is a cast-iron weight that resembles a cannonball with a handle. This Russian born piece of equipment is great because it allows you to perform exercises combining strength, cardiovascular and flexibility training. The kettlebell is a staple in the crossfit world, which is a big part of my life and it makes getting a good workout in on the go or at home incredibly easy. Here are the Fabulous 5 of my favorite kettlebell exercises anyone can perform!
1. The Kettlebell Swing:
The most basic movement you can do with the kettlebell, this exercise helps improve the posterior chain. Do not hyperextend your back, you only need to raise the kettlebell to right at shoulder height. Squeeze those muscles at the top of the exercise for maximum results.
(That’s me doing a kettlebell swing modified with a dumbell this past Halloween at my gym.)
2. Stiff Legged Deadlift:
Deadlifts are one of the most important weighed exercises anyone can be doing because they are a great compound strength exercise that works multiple muscle groups. A stiff legged deadlift is going to work to strengthen your hamstrings, glutes and lower back, all important area for us dancers.
1. Hold a heavy kettlebell in both hands with feet about shoulder-width apart, knees slightly bent.
2. Engage the abs and keep the shoulders back and the back flat as you tip from the hips, lowering the weight towards the floor.
3. Keep the back straight or slightly arched arched to protect the lower back and keep the weight close to the legs.
4. Only lower the weight until you feel a stretch in the hamstrings, keeping the knees in a fixed position.
5. Squeeze the glutes to stand back up without locking the joints.
3. Russian Twists:
This fantastic exercise is great for your abs and lower back.
1. Lie down on the floor placing your feet either under something that will not move or by having a partner hold them. Your legs should be bent at the knees.
2. Elevate your upper body so that it creates an imaginary V-shape with your thighs. Your arms should be fully extended in front of you perpendicular to your torso and with the hands clasped. This is the starting position.
3. Twist your torso to the right side until your arms are parallel with the floor while breathing out.
4. Hold the contraction for a second and move back to the starting position while breathing out. Now move to the opposite side performing the same techniques you applied to the right side.
4. Turkish Get-Ups.
The sound and look ridiculously simple, but this complex exercise forces all your body parts to work together and torches calories in the process. I mean we’re talking this exercise build total body strength AND works your core, what more could you ask for!? I put a link below on how to execute this exercise since it as 7 step exercise. I’d suggest performing 3 which each arm to start.
5. Kettlebell Goblet Squat
You know we had to have squats in here. The squat is the mother of all compound exercises and essential to growing muscle in the glutes, quads, lower back, hamstrings, shoulders and abdominals. The goblet squat is a great kettlebell exercise incorporating the squat that will help open up hip mobility and get your squats real deep, below parallel where they belong!
1. Stand holding a light kettlebell by the horns close to your chest. This will be your starting position.
2. Squat down between your legs until your hamstrings are on your calves. Keep your chest and head up and your back straight.
3. At the bottom position, pause and use your elbows to push your knees out. Return to starting position.
I hope this helps give some of you some new ideas of exercises to add to your workout routine. The greatest thing about a kettlebell is that it is 100% portable. You can pack that thing in your suitcase for festival season and basically have a whole gym in one piece of equipment. Thanks for tuning in & as usual - DON’T FORGET TO SUBMIT to the page!
Gaia Flowerchild dancing for Crystal Method @ Wheelhouse Festival 2013
Photo: Life of the Party Entertainment
Costuming: Miss Cricket/Blonde Bombshellz
If any of you ladies are on Etsy you should join the team I created. It’s for performers who are buyers and sellers. I thought it would be a good idea to create a resource on Etsy where we can support other artists who vend. Not to mention, Etsy is great way to discover affordable costume items! Just send me a request, I’ll approve anyone who is a performer themselves or sells performance related items.
Myself & one of my dancers, Evie at RVAlution w/Archnemesic a little while back now. Thanks Dr. Bastard for having us - we had so much fun!
Thank you for your question!
Some of the groups in the DMV area I think are the most awesome (aside from my own group of course) would be Dystruxtion Dance Team, The Glow Girls & Electrocute. I love Dystruxtion & The Glow Girls for their professional appearance and respect that their group has the amount of work they do, at multiple venues around their area. Electrocute is just super innovative, they have so many talented and diverse performers in their group & the events they work reflect that creative spirit.
I’m not sure how often they hold auditions, companies usually only hold auditions as the become necessary to bring in new talent. If you are interested in working with them I would first suggest you add all of these group on Facebook (listed their links below for you) and then reach out to them for information. Usually they post online when they are looking for new talent, but letting local teams know you are in the area and open to work is always a good way to establish a relationship. Make sure if you are contacting professional groups like these though that you have your performance resume and an updated promo video/dance video of yourself to submit to them should they ask!
Hope this information was helpful to you!