The Practice COP

Want to be a better dancer? Want to bend farther, shimmy bigger and tame your duck butt once and for all? I can hear the chorus of zaghareets.

Simple. Bring in the practice COP. Okay okay I know, let's get on with it already, right?! Here are a few things that in my opinion are crucial if you truly want steady, exponential growth in an area of your life - obviously here we're talking specifically about dance, but it really applies to lots of things.

Consistency. Optimization. Persistence.

If you're striving for excellence, you need these three tools.

Consistency

Short, routine practices every day are better than sporadic practices than when you "feel like it" - even if they are 3 hours long. Period.

Optimization

Quality over quantity! Better to do the moves once with perfect posture than a hundred times like a floppy bunny. Every second, try to be in the best possible form. Remember your angles. Smile! Optimization also means creating the best environment for your practice. No interruptions, get your head in the right frame of mind, whatever you personally need to have the best practice you can. And don't forget to warm up and cool down!

Persistence

Some things are just tough. Keep. Trying. Break it down into it's smallest easy to do pieces, and add each part when you can. Slow the move down to snail speed and increase speed until you make a mistake. If your still stuck, get more instruction from your teacher, online, DVDs, anything. Don't give up.

That's it! Bring your COP to each practice and I promise you will be amazed. :)

We Make Our Habits; Our Habits Make Us

We choose our habits - consciously or subconsciously - and over time, they make us. Look at your life, your routine. What are the things you do every day? Your daily rituals, good or bad, automatic or forced, tell a lot about you and your future. Imagine someone who comes home from work and grabs fast food for dinner, ice cream and chips for snacks and turns on the TV for hours everyday. They may have never consciously decided that would be the best use of their time and resources each day, but it has become a habit nonetheless. I'm sure we can all name many possible problems and diseases they may have to look forward to. Likewise, someone who starts their day with an organic fruit smoothie and a run will in turn be rewarded with more energy, health, stamina, a stronger heart - the list goes on.  Have you heard the saying 'We reap what we sow?' It's very simple, and very true.

We make our habits; our habits make us.

When we are learning to dance in class, practicing at home or drilling with a video, we have choices to make about our habits. Will we warm-up and cool down to keep our muscles safe and healthy? Will we focus on our posture or let our butts out and our arms flop? Will we practice and ask questions until we get a move just right, or will we get the hang of a move just well enough before we move on, anxious to know more moves? I think in developing our habits, it's important to emphasize quality over quantity. At the beginning we may be anxious to move up and learn as many moves as possible - but if we do that and end up performing one day with no smile, horrible posture and weak arms, what have we really gained?! Sometimes we need to remember to slow down and focus on improving our skill. I don't know about you, but I really need to concentrate on this more. We have to imagine the dancer we want to become, and decide on and implement the best habits we can to make that a reality.

We form our habits - in life, in health, and in dance. Then our habits form us - for better or worse.

Just some food for thought.  ;)

My New Years Resolution - To Smile!

  Have you ever watched a show where the performer looked miserable? What about one where you can read their lips - counting the steps? It's never a pretty picture. A frown has the potential to turn a beautiful performance into an awkward, bored and stale show. Thankfully we have the frown's much stronger nemesis at our disposal, free to employ at will: the smile.

  Smiling really shouldn't be an issue. If we love to dance, why wouldn't we be smiling? However nerves, anxiety and self-consciousness can easily result in pursed lips and even a frown and furrowed brow from concentrating. The most beautiful costume, the msot incredible make-up - it all amounts to nothing without a smile.

 So what do we do? We train ourselves from the very beginning, using muscle memory. We build a smile into the basics of each move. When considering an Arabic for instance, we can think about the count, the movement of the chest lifting, the movement of the lower abs contracting, the movement of the lips smiling, the movement of the feet, etc. Notice how the smile wasn't an afterthought? It is just as important as any of the other muscle motions, and can be trained into our memory just as well.

  The reason I bring this up is not because I'm a perfect smiler and everyone else is horrible. Oh goodness - far from it. It's because I struggle with it so much - and finally pictures have been taken that show my worried face! I love dancing. I do! However I am naturally quite shy and self-conscious - and this comes out very easily in my face! Here is my proof:

  These pictures aren't the greatest quality, but you can still see exactly what I'm talking about: no smile! In the picture on the left it actually looks like I am biting my lip! *Palm to forehead.* Strange to see, because I was having such a great time! These weren't from a performance either, this is just dancing for fun at the Hafla!

  *Sigh* now you have seen my smile-shame. Look at pictures and videos of yourself dancing, I hope you're not as bad as me but you might be just as surprised! There is almost always room for improvement. If anyone has any tips please post them in the comments section below as well!

  One more thing - we should have a big smile on our face for dancing fast, of course. If we dance slow with that same smile though, we might look a little crazy. My dance teacher suggests a soft, close -mouthed smile. She says to think of a smell that you love, and imagine smelling it and smiling. It works very well when you remember to think about it! Popular ones in my class are vanilla, chocolate, coconut, bread baking, and flowers.

  Hope that helps any of you that struggle as I do! Let's resolve to SMILE! :)

*Note: There may be some dance forms or performances that require a different look. What I have written above applies to general ATS performing.

What Does it Take to Perform?

Wendy Allen, Fat Chance Belly Dancer and leader of the student troupe, shares her thoughts in a poignant blog post found here:

http://spinofftribal.blogspot.com/2011/06/what-it-takes-to-perform-with-ats-group.html

She sums it up very well:

So. If you want to perform with an ATS group, here's what you do. Show up consistently to class. Have a good attitude, don't be a diva. Focus, do your best to fit in with the culture of the classes. And no matter how experienced you become, always go back to Level 1 and Level 2, because in spite of what you may think, you have never learned everything there is to learn about any one move.  If you think you know everything, you're sorely mistaken.

Diligence in practice, integrity of character and patience will be your strongest assets. No one wants to dance with a know-it-all, do they?! Humility really is key. Key to opening yourself up to more learning, more experiences, and the key to not annoying your fellow dancers! No one is the teacher but the teacher, and unless she specifically asks, she does not need anyone to help her do her job. Just my two cents ;)

Keep dancing!

Rest.

Our world is fast paced. Things to do, people to see, places to go. People boast to each other about how busy they are, how many important things they have to do in a day. Does anyone ever just sit in quiet? I think some people forget what that even sounds like. Between radio, computers, TV, cell-phones, there is a constant bombardment of marketing and entertainment vying for our attention. You have to consider that perhaps this self-perpetuated soundtrack to our lives may not be entirely beneficial.

My life has been overwhelming lately. Having my first baby, having to move - maybe even buy our first home. Level three, though it is a joy, does add to the stress. There's work, friends, family, appointments and obligations. Then of course there a million other things each day that demand our attention. Sometimes, we know we just need some rest.

The thing we need to know, is that it's okay. We don't have to feel guilty. We're allowed to rest.

Maybe you work a stressful job, or you're a busy mother, or you're just going through a hectic time where life seems to be moving so fast that you can't keep up. Whatever it may be, sometimes the most valuable time you spend can be a time in quiet, in rest. This may be a weekend away, an evening to yourself, or even just a few minutes in the shower where you can take a moment to breathe. Obviously how long you take depends on your obligations, but even the shortest break can do wonders for your spirit - and therefore for those around you as well.

Here are some ideas for your mini get-away:

• Turn off the car radio and just drive in silence for a while.
• Go into another room, even the bathroom, and take a few minutes to just breathe.
• Wake up before everyone else in your home and take some time to read, meditate, or write.
• Look at your schedule, at obligations you said yes to when you wanted to say no. Clear some of them out - and don't let yourself feel guilty.
• Tell Daddy he's in charge for a while, lock yourself in the bathroom and enjoy a long steamy bath and glass of wine.
• Stop at a park on your way home, and if you have time, take a walk around.
• If you have the babysitters/time/money book yourself a hotel for a night. Enjoy a full 24 hours alone with your thoughts and whatever you enjoy most.

Though I don't do it as often as I'd like, I'm a huge advocate for meditation. Regardless of your beliefs, it can be a great tool to lead a less stressful life and be a more peaceful person. Here is a link to a website I like that provides guided meditations. Some are short, some are longer, depending on how much time you have and what you'd like to focus on. Click here to go to The Meditation Room.

Enjoy whatever rest you give yourself, and return to your life and the ones you love with a refreshed spirit! :)

Your Only Impulse Should Be to Dance!

   A few weeks ago I found an interesting video on Ted Talks. Benjamin Zander is a conductor, speaker, and leading interpreter of Beethoven and Mahler. In this talk he speaks about the love of his life, classical music. He explains how a student of piano progresses from novice to intermediate, and how it comes through in the music.

   The video is just over 20 minutes long, so if you don't have time, the part i'm referring to is 1:00 until about 3:30 - if you can, the entire Ted Talk is worth the watch.

You can watch it from YouTube in the player above, or click >Here< to go to the original Ted Talk page.

   Zander notes how the learning of a skill progresses. The novice puts an impulse, an emphasis or concentration if you will, on every key. They have to think about each note as a separate entity. As their skill increases, they don't have to think so much about each note - their fingers know where to go and the emphasis is on fewer notes. Finally they become so proficient that they place even emphasis on an entire phrase of notes - one impulse for an entire stretch of music. This is where the magic happens! The notes are smooth, beautifully running into one another with no hesitation.

   This idea of impulses can be applied to dance as well. A beginner concentrates on each facet of each move, and you can see it in their bodies - the concentration as they move between each motion. There's nothing wrong of course, this is just the start and I'm sure we all looked a little jerky and robotic in the very beginning. However, when you look at a professional dancer - Carolena Nericcio, Rachel Brice, etc - you will see no impulse, no jerky hesitant movements. Their motions run gracefully together in a stream of dance.

   You can see this easily when you watch videos of Fat Chance Belly Dance, and other extremely skilled troupes as well. Why do they seem so graceful? So in sync and smooth?  Other troupes may do the exact same movements, but you cannot deny the certain 'je ne sais quoi' that FCBD possesses. Well, now you do know what - they have so few impulses. Their skill has grown so great that they are playing their instrument with only one impulse.

   Let me give you another example. The Reverse Turn in ATS. It is a slow move, and there are 5 basic motions within the move. 1 - Floreos above the head. 2 - The right hand moves down and both hands floreo. Gaze cues the turn. 3 - Both hands do a floreo as the body turns. 4 - Hands floreo to each side of the body. 5 - Right hand moves up as hands floreo once more.

   When I learned this move, I did each part as if it was a separate move. I was doing the move, yes, but robotically. Now that I've improved, most of the move has smoothed out. I'd honestly guess I have maybe 2 or 3 impulses on the move now - the first floreos flow easily together, the turn I still have to focus on, and then the last two floreos flow together. My dance teacher, on the other hand, has one impulse on the entire move. Each motion flows into the next without the need for concentration. We do the same move, but because her practice and skill has so minimized her impulses, she looks a hundred times more graceful than I.

   Here is a video of Carolena dancing slow. Notice how she moves without any pause or hesitation. She is dancing on one impulse, as we should all aspire to. There is a Reverse Turn at 0:40. Enjoy the video :)

 

Eeeeeeeeee Elbows!

American Tribal Style is a dance form which prides itself on excellent posture. We create elegant lines with our bodies that show strength and grace. From the soft but strong curve of our arms, slightly bent knees, to keeping our pelvis tilted and lower abs engaged so we're never sticking our tushies out - ATS posture conveys stability and confidence.

A crucial element to remember when keeping correct ATS form is our elbows. How many videos have you seen on youtube where you see the dance but you don't feel the strength? If you look at their arms you might have your answer. All too often elbows are let dangle and droop where they are not meant to.

Granted, there are a few exceptions - Ghawazee Shimmy, Shoulder Shimmy Hip-Drop, etc. but generally these principles apply. Let's have a look at how elbows should be - engaged and elegant. EEE!

The first thing to remember about elbows is (except for a few select moves) they should be perpendicular to your body - never drooping. here are some examples:

You can see these dancers emanate strength and poise - and their elbows never fall below the yellow line - the arms are held up so they are perpendicular or even higher.

The other way we display strength through our elbows is by keeping them engaged. This is slightly different when we have them up (as in the Egyptian) or down (right arm in Reverse Turn).

If the arms are up as in an Egyptian, Arabic, etc. the elbows should be gently pulling backwards - away from the audience. In this way we show the soft curve in the arm - rather than showing the elbow pointing directly ahead and the arm looking straight or falling forward.

If the arms are down, we want to pull the elbow forward, toward the audience. Again, to elegantly show the full side and soft curve of the arm.

This is a little bit harder to explain, but here are some examples I hope will clarify:

In the first picture, especially in the dancers left arm you can see how she has a soft curve in her arm and the elbow is pointing out, almost back - not to the front. The lovely ladies to the right all show how the arms curve and elbows flex slightly backwards as well. Beautiful engaged, elegant elbows. EEE!

At first it takes great awareness of your body to remember to hold your elbows in this way. It may take time to drill into your head but eventually it will become automatic.

Chorus is an important time to remember your EEE as well, especially during slow songs. When performing taxeem or ribcage rotations our arms are in a soft curve, but down by our sides. We can show strength even then by pulling the elbows forward.

Hope this helps you look strong and elegant while dancing!! Just remember: EEEEEE!


Disclaimer:
I am NOT a dance teacher nor professional. I do not claim to be a perfect dancer or perfect advisor in dance technique. This is just me passing on what I have learned in my classes in hopes it will help you!

The Power of Rejection

   I'm not talking about the kind of rejection you're thinking of - when we're turned down by something we want. I'm talking about how we can use the power of rejecting negativity to our advantage.

   You know that inner banter that can sometimes turn so negative? The critic within starts telling us that we're not good enough, not beautiful, not worthy. How many times a day do you struggle with this? How many times a day do you hear some backwards phrase whispered into your ears - by yourself? Sometimes we just need to stand up and shout:

I OBJECT!

   If you don't stand up for yourself, who will? Sometimes we really need to be our own best friend, defend ourselves, and reject negativity. Don't even give that inner critic a second to start tearing you down - reject it immediately. Remind yourself, 'Actually, self, I AM a great person, I AM beautiful, I AM loveable, and everything is going to be OKAY. So SHUT IT!' Get tough! You'll find your confidence grows by sticking up for yourself - even though it's only against you. 

   Some people might think that it sounds crazy to speak to yourself like that, that the only words that can hurt are the ones spoken by other people. That's not true! Often the most harmful lies are the ones we tell ourselves. Our biggest enemy can be our own mind - or we can be our biggest advocate.

   It's up to you. Listen to the lies, the critiques, the twisting of reality - and let yourself crumble into despair. Or, reject your inner critic. Reject the negativity. Reject your self-doubt. Stand up for yourself and choose a new thought, a positive idea, a thankful attitude.

   Whether it's in dancing or your personal life, please remember today that you are beautiful. You are worthy. You are going to be okay, and if something truly negative is happening, let it make you stronger.

Here are some encouraging quotes:

Whatever a person's mind dwells on intensely and with firm resolve, that is exactly what he becomes.
 - Shankaracharya

You are never given a dream without also being given the ability to make it come true.

- Unknown

Stop and appreciate what you have today. Look at what you have with wider eyes, with more compassion and more gratitude for the things that you do have.
 - M. Imperioli

Accept who you are; and revel in it.

- M. Albom

Thoughts are boomerangs, returning with precision to their source. Choose wisely which ones you throw.

- Unknown

If we understood the power of our thoughts, we would guard them more closely.
If we understood the awesome power of our words, we would prefer silence to almost anything negative.
In our thoughts and words we create our own weaknesses and our own strengths.
Our limitations and joys begin in our hearts.We can always replace negative with positive.
 -  B. Eadie

Peace and love to all of you xo

Mixing up Your Practice

Do you ever get in a bit of a rut with your practice? Maybe you're bored, maybe you feel like you're not improving - or worse - you feel like you've gotten worse! It happens to all of us. But what do we do?

I heard a quote once that said, 'To change all aspects of the spin, you must change only one thing'. There was a photo of a spiral and you could imagine if just one thing interrupted the perfect cylindrical waves, the entire pattern would be changed.  Like a pebble dropped into a puddle changes the entire surface of water, one ripple at a time.

So what one thing can you change? Here are some ideas for spicing up your practice:

- New music
- New environment - try dancing outside and see if you aren't inspired!
- Watch performances of dancing online and on DVD's
- Go to a workshop, seminar or class
- If you usually have very structured practice times, let loose. Put on music and just have fun.
- Sometimes persistence pays off - if it is one specific move that is defeating you, do it over and over at different speeds until you conquer it. You will! It's only a matter of time!
- Make a goal for yourself - one hour of practice per day/perfect a certain move/ whatever it may be, and reward yourself at the end of the week when you have done it.
- Find someone you can teach some of what you know to. Sometimes explaining things to another helps you see them in a different light.
- Pretend you are your own teacher. What advice would you give yourself?
- Try dancing in a completely different costume than usual.
- Get a dance video - latin, ballroom, zumba, something you have never tried before.
- Write about it.
- Remember why you love this dance and all the things you have accomplished so far. Make LISTS!
- If the problem is boredom, maybe you need to be challenged. Ask your teacher for a private lesson where she can push you a bit harder and teach you more.

It's fine to be discouraged or have off days - or weeks -  but we don't want to stay there. We want to keep growing and improving! This takes action so brainstorm your own ideas or use something from my list that might help you. Above all - do something. Take action, and change the spin.

Nothing worth doing is ever easy. - Unknown

Insanity is doing the same thing over and over again and expecting different results. -Albert Einstein

How to be PERFECT.

If the title of this post was accurate, I wouldn't be writing anything. This post would be empty.

I don't know how to be perfect, and frankly it sounds awfully exhausting doesn't it?  To execute perfectly every action, every role we play, every task and practice that brings us closer to our dreams... nah, I can't do it. I'm not cut out for it. Are you?

What I know we can do, however - with a little self-discipline - is to strive to do a little better than we did yesterday.

We can push ourselves a bit further. Let one less negative thought into our heads, one less sugary treat into our mouths, and less lazyness win us over. We can choose to practice isolations and drills for longer, or stretch farther. We can choose to eat blueberries and carrots for snacks instead of sweets. We can choose to think lovingly and forgive someone who has hurt us rather than try to bring them down, or let our anger ruin our day.

Even one little thing, one tiny improvement in one area, is enough to make the day a success.

Don't compare yourself to anyone else. Be stronger. Choose better. Forgive yourself for what you don't do, and push yourself to make the changes necessary. What will you improve today?

Enjoy your small successes :)

And don't bother with 'perfect'.

Beginnings ≠ Middles

Would you expect a 6 month old to run a marathon? What about a newborn, should they be able to jump hurdles? Ridiculous questions, of course. A baby has muscles to develop, balance to acquire and lots of growing to do. No one will ever compare a child to an adult and wonder why they can't perform the same physical feats. So why is it that we insist on comparing ourselves to others who are much further along in our desired accomplishment?

Perhaps we've been dancing for a couple years, and we wonder why we can't make our muscles move like Rachel Brice. Maybe we've been dancing for a month and complain we'll never be able to master certain steps. Or we could be experienced performers, but lacking the following of someone who has been doing it much longer.

Stop!

Don't compare your beginning to someone else's middle! Don't judge your performance by someone else who is miles ahead. Your first year will never match someone's fifth year. Your beginning is not meant to be compared to anybody elses.

If you want to lose weight, do you think it'd be wise to look at someone who has lost it all already and think "Man, I  don't look like that, I can't do this"? Of course not! You have to look at where they've come from - the hard work and discpiline that it's taken to get so far and achieve so much.

It's great to have people to look up to and be inspired by. Just don't let your critical inner voice compare you to them. Instead, remember that you are in very different places, and focus on doing the best you can today. Focus on making the you of tomorrow a better you than today. Judge yourself based on your personal values.

Break your own records, achieve your own goals, and live your own dreams. :)

"You don't have to be great to start, but you have to start to be great." -Joe Sabah