Maintaining Focus and Motivation

For my last post, I decided to write about one of my biggest goals for this project: to maintain focus and motivation. In dance, as well as other aspects of my life, I have struggled with focusing on the end product. Typically, I become discouraged or distracted, leading to me abandoning my goals.

In Ballerina Body by Misty Copeland, Copeland dedicates a large portion of her book to talking about how one can stay motivated. In chapter two, she talks about why she believes goals are important. "Goals are essential. If you don't have clarity about what you want to accomplish, you can't plot how you will get there. And all of us need a spark to keep us energized and on task when we have those inevitable moments of feeling weary or discouraged" (Copeland 12).

Copeland recommends instead of taking one big leap, to talk small steps towards achievement. This in turn feels much more rewarding, and gives you a push to keep going. These small victories will help you stay motivated (Copeland 12).

Copeland also recommends to visualize some of your inspiration, whether that's a person or place. You can visualize where you want to be when your goals are achieved (Copeland 13).

I take inspiration from many famous dancers, one being Misty Copeland herself. Her story of hard work and dedication continues to inspire many young, hopeful dancers like she once was. I find motivation by looking at pictures of Misty Copeland.

Picture Credit: Orange County Register

I also wanted to focus on another point made by Copeland. Though results may not come immediately or be instantly satisfying, any progress is good. Any time that you put into achieving your goals is beneficial, even if improvement is minimal. "You're worth it. None of your effort, not a minute of your time, is wasted as you strive toward becoming your best, most vibrant self" (Copeland 13).

I've focused on my improvement over the past few months, before starting this project. I would definitely say that I improved my diet, and now have much more energy. This is extremely helpful for days when I'm normally dancing for 4-5 hours. I have also seen a lot of improvement in my balance, and find myself staying up on pointe longer.

I am also much more focused during class, and more attentive to my teachers. This also improves the quality of my dancing.

Focusing during Tap with my teacher

I would definitely recommend this book to anyone who loves dance, or just wants to learn new strategies to creating a healthy lifestyle. I found Misty Copeland's advice very helpful, and hope you will too.

How do you stay on track to achieving your goals? When you're feeling weary or discouraged, what keeps you going?


Copeland, Misty, and Charisse Jones. Ballerina Body. Grand Central Life & Style, 2017.

Staying Balanced

Throughout my dancing, I've always struggled with balance. I struggled with finding my center, which has effected the quality of my movement. As the caliber of dancing has increased, so has the importance of staying balanced.

In Ballerina Body by Misty Copeland, Copeland talks about a section of dance where balance is most important. "'Adagio' refers to slow movement in the ballet technique" (Copeland 67). She mentions that "Adagio is about flexibility, strength, and fluidity in the movement" (Copeland 67). In order to bring these other elements into the adagio, you need the support of balance to bring a sense of gracefulness to the dancing.

Misty Copeland recommends an exercise to help develop balance. This exercise is done on the floor, which helps you find your center before standing. "On the floor you acquire a sense of balance and where your weight should be in order to leverage it to make your legs appear higher and more extended in opposition to your upper body" (Copeland 67).

This balancing exercise puts your body into a V-shape, which will give you a sense of where your weight should be. She gives these instructions:

- "Lift you legs into the air by bending you knees, holding the backs thighs with your hands with your legs still bent and parallel of each other" (Copeland 67).
- After straightening your back into a V-shape, try balancing in that position for around a minute. This exercise should be done slowly to improve balance (Copeland 67-68).

I have used this exercise in class to help me find where my weight should be. It has been very helpful. After doing this every other day for around two weeks, I have noticed improvement in a few different moves.

One common move that requires balance and focus is an arabesque. I have found this exercise to be helpful in holding this position, especially on pointe.

I hope you find this exercise helpful! How important is balance in your sport? Do you use any helpful exercises? Thanks for reading!

Healthy Breakfast Smoothie

Welcome back!
In my first post, I mentioned that one of my goals for this project was eat a healthier, more balanced diet, that would help support me in my fitness/wellness journey. In the third part of Ballerina Body by Misty Copeland, Copeland gives both nutritional advice and a handful of healthy recipes. I have always grown up in a very healthy household, where my parents rarely buy any junk food. I've also been vegetarian my entire life. However, my eating habits are not always the best.

This is especially true when is comes to breakfast. I personally hate eating breakfast, eating early in the morning usually makes me feel nauseous. Usually on school mornings, I skip breakfast and end up eating later in my classes.

This bad habit leads to lack of energy that I desperately need early in the morning. I also end up constantly snacking because I'm not full or satisfied. I need a boost of energy that can help me get through a long day of school and 4-5 hours of dance that night.

Misty Copeland dedicates a few chapters of her book to explaining different food groups/types, and how they will be beneficial to your journey. I focused on chapter 8, Eating for Energy. Reading this chapter and Misty's tips will help me find healthy recipes that will give me energy and keep me satisfied between meals, but aren't too heavy.

Copeland stresses the importance vegetables, and how they will provide you with the nutrients and vitamins needed to support a healthy lifestyle. "Besides helping to control weight and being loaded with fiber, vegetables are also full of vitamins, minerals, and phytochemicals, from cancer-fighting lycopene in tomatoes to the alphabet soup of vitamins- A,C,K- offered by various greens" (Copeland 115). She also talks about the importance of fruits keeping you full for a long period of time. "Fruits are a potpourri of vitamins, phytochemicals, and fiber that leave your feeling full as well as enhance your health" (Copeland 116).

I chose the recipe called "The Ballerina Smoothie" to make for my breakfast. She recommends this as apart of her provided meal plans (Copeland 203). I love making smoothies in the morning because they are easy, as well as filling. I also love the taste and energy boost from the different fruits and vegetables.

Ballerina Smoothie:
- 1/2 cup of berries (any type)
- 1 handful of baby spinach
- 1 cup of nondairy milk (almond, soy, or coconut milk)
- 2 teaspoons of agave syrup or honey (optional)
(Copeland 203).

I chose to use soy milk because I had it on hand. I also chose to use agave syrup because I'm not a fan of honey.

Before and after blending

I made this smoothie for breakfast, and it kept me full and away from snacks until lunchtime. It also had a great sweet taste. I would definitely recommend this recipe to anyone else who may not enjoy a heavy breakfast, or just loves a good smoothie.

What is your go-to breakfast food? Or, what is your favorite kind of smoothie?

Copeland, Misty, et al. Ballerina Body: Dancing and Eating Your Way to a Lighter, Stronger, and More Graceful You. Sphere, 2017.

Why a Strong Core is Important

I have been dancing since I was three years old. Ever since I was little, I remember my teachers always stressing one important point: The core.

Every move in dance, especially ballet is supported by a strong core. As the caliber of dance becomes more difficult, the more important a strengthened core is. It supports you in turns, jumps, posture, and balance which was something I was hoping to improve. 

Finding your center will help you in all aspects of dance. In Ballerina Body by Misty Copeland, Copeland also stresses the importance of a strong core. There are numerous different exercises that help you develop a strong core all targeting different areas. Copeland has recommended a few especially for those in dance. 

The first is a proper plank where your elbows are on the ground as straight as possible. Your hands can be clasped or separated. It's important that your body is straight and you're not letting your back scoop or arch down (Copeland 54).

Next is a variation of sit-ups/crunches. Many types of sit-ups can be harmful to your back and put a strain on your neck. Copeland recommends crunches where only your upper back comes up to reduce stress on the back. You can keep your arms behind your head or straight out. Also for a greater challenge, lift your feet of the ground. The main tip is to relax your neck as much as possible to reduce strain and any possible injury (Copeland 55).

Copeland also touches on why it's important to maintain good posture. Core and posture work together to make you stronger overall. Standing up straight may also help improve balance (Copeland 34-35).
A strong core will help me achieve my goal to gain better balance, and improve my dancing overall. 

Copeland also stresses the importance of also not pushing yourself too hard, saying that this can bring a negative mindset, and can hold you back on your journey. "When you skip a day of exercise, that;s not a reason to berate yourself- or a reason to abandon your workout plan all together. Remember that tomorrow can be a new beginning, a chance to recommit your aspirations" (Copeland 218). 

How important is a strong core in your sport? Do you have any tips or workouts that you recommend to others?

Copeland, Misty, et al. Ballerina Body: Dancing and Eating Your Way to a Lighter, Stronger, and More Graceful You. Sphere, 2017.

Getting Started: Goal Setting and Planning

"But thanks to mentors who believed in me, hard work, and perseverance, I have been able to rise to the top tier of one of the world's premier ballet companies and to achieve a life balance that makes me feel centered and whole" (Copeland xi). These are the words of Misty Copeland, the first African american principal dance at the American Ballet Theater, a world famous company.

In her third book Ballerina Body: Dancing and Eating Your Way to a Leaner, Stronger, and More Graceful You, Copeland shares the advice she has acquired in her rather short career. Her impressive confidence and strength after a difficult past shines through her advice. Misty went from being told she wasn't skinny enough to be a professional dancer as a teenager, to becoming one of the worlds best. Her story continues to inspire many young girls.

Ballerina Body is a self-help book, to guide someone through their journey of becoming content, fit and healthy. Copeland has split her book into four parts: mind, motion, meals, and mentors. My first post will focus on her tips from the first section, mind.

Copeland describes the book as a guide through a journey of self improvement. In the first section, she explains how to prepare for this improvement on a mental level. "If you don't have clarity about what you want to accomplish, you can't plot how you will get there" (Copeland 12).
She gives the following tips:

• Keep a Finish Line in Sight: Always try to accomplish your goals and set new, more challenging goals once you have . 
• Gain Motivation: Take in motivation from the little things around you to help you grow and develop more confidence about your accomplishments. 
• Visualization: Visualize what the end result may be, think about how content and satisfied you will feel when you meet your goals. 
• Keep a Journal: Make a scheduled time in your daily routine to reflect on the days progress, record how you feel and why. 

(Copeland 11-16). 

I will be using all of of these techniques myself and for a tangible record, I will be keeping a journal to reflect on how I feel.

After some thinking about me as a dancer and person right now, I've though about things I could improve on. I have decided to set the following goals:

1. I will try a variety of exercises to help strengthen the muscles in my body, and to become stronger overall. Specifically, I want to focus on core and leg muscles. 
2. I will work harder to improve my balance, which is something I struggle with. Strengthening my core will also help me find my center. 
3. I will maintain focus and motivation through techniques like visualization, and thinking about how I will feel in the future after my goals are accomplished. 
4. I will eat a more balanced diet containing fruits and vegetables, to help support the new lean muscle I will be working toward.

Though these are complex, I feel they are a right fit for me right now.

What goals have you set in your life? Do you have any advice or tips for staying motivated through the journey? What helped to keep you on track?

Copeland, Misty, et al. Ballerina Body: Dancing and Eating Your Way to a Lighter, Stronger, and More Graceful You. Sphere, 2017.