Blog

Written by Dawn Rhys, Certified Functional Nutritionist

Staying in performance shape as we age becomes a bigger and bigger challenge. Today I want to share with you three ways you can retain and increase muscle while still maintaining a long and lean dancer body.

1. Increase protein – Our needs increase as we age because our bodies do not respond the same as it did in our 20’s. Most of us consume our highest amount of protein late in the day and this should be reversed. Start your day with your highest levels of protein to stimulate muscle building and recovery and taper off as the day goes on. Most of the protein consumed at night cannot be utilized and is a waste of calories.
2. The Type and quality of your protein is important – Research shows that soy protein vs whey or beef protein is less effective in stimulating muscle building. Even though soy is a complete protein (has the same amino acid make up as meat) it seems as though it is processed differently in the body. Mainly, the protein in soy is digested slower resulting in less of an increase in amino acid levels in the blood and thus decreased stimulation of muscle protein synthesis. Very careful nutrition planning is necessary if you are an older dancer who adheres to a vegetarian or vegan diet.
3. Collagen and Creatine Supplements – Before beginning your workouts, rehearsals and performances, try adding a combination of creatine and collagen powder to your protein, hydration formula or pre-workout drink. Muscles store phosphocreatine and it is a substrate that can quickly and easily be used to provide energy for activity lasting only 5-15 seconds. It is an anabolic stimulant, meaning the higher storage of creatine results in increased muscle protein synthesis and recovery. The theory is that the more creatine in the muscle, the harder you can train, thus getting a better workout while getting a larger response of muscle strength and recovery. Research shows that proper dietary strategies + weight training + creatine supplementation can result in additional muscle building, increased strength and also an increase in functional movement in older adults.

As we age, nutrition has an essential role to play in our health and wellbeing. Food can help fuel our bodies, keep our muscles strong, maintain our functionality, decrease our risk of chronic medical conditions, and overall help us age gracefully and continue doing the thing we love the most, DANCING!

For more information about how you can keep your body healthy as you age, speak with a certified Functional Nutritionist today. 

You are what you eat. And your skin suffers along with your waistline when you give it these top three villains of the anti aging cause.

1. SUGAR – first on our list is sugar. That seemingly innocent and delightful sweetener we all love is actually damaging your collagen. Whaaat?! You say. How? You say. We all know how important collagen is to keeping our skin firm, lifted and tight. Well when you eat sugar, it binds to the collagen proteins in your skin. This binding creates molecules called advanced glycation endproducts, or, AGEs. These AGEs damage collagen.

2. PROCESSED MEATS – Bacon, cured meats, and pepperoni are loaded with sodium. And sodium leads to water retention which show up as under eye bags and carrying excess weight.

3. ALCOHOL – All alcohol is super dehydrating which means your skin will look less plump and fresh. It also generates free radicals which contributes to the aging of skin.

There you have it! My top three enemies of collagen and beautiful youthful skin!!! Avoiding these foods will make your skin look great, your waistline trim and your heart healthier.

Research shows that if you are short on time but still want to get fit, HIIT workouts are the way to go. What are HIIT workouts, you ask? HIIT stands for High Intensity Interval Training. Alternating 2-3min of low intensity movement with 20-40sec of high intensity movement. And research shows that 9 minutes of HIIT workouts will produce the same results as 50 minutes of steady pace workouts. These workouts are great for targeting belly fat and reducing overall body fat. But why just do boring calisthenics everyday when you can add some fun sexy moves to the mix?

So here is my belly dance inspired HIIT 9 minute workout to target stubborn belly fat.

2 min – right hip drop kicks (3 sets of 8), hip bumps (2 sets of 8), Greek hip lifts (2 sets of 8), hip extension 4x, switch sides

Repeat on the left side

20 sec – kash step 8 left pivot and 8 right

2 min – grapevine 8 CT’s RLRL, Egyptian grapevine 8 CT’s RLRL,

Turkish grapevine 8 CT’s RLRL

Oriental basic 4x RLRL, repeat entire set

20 sec – Egyptian folk step

Repeat first 3 blocks again for a total of 9 minutes

The best part of HIIT workouts, besides being short and effective, you can change what you do to target different areas or to drill and perfect new moves. Happy Shimmy’s!

Celebrating the 10th Anniversary of the Florida Turkish Center in Ft Lauderdale. Such wonderful memories performing at the annual Florida Turkish American festivals in Hollywood, countless New Years Eve and private parties came flooding back.

Life is short. Make it sweet. Do what you love and have lots and lots of stories to share ♥️