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https://docs.google.com/document/d/1vjOe6R0pWKym0GCb5loWgwSax4qSwcYoBl1Z1IM-bc0/edit?usp=sharing

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https://docs.google.com/document/d/1AZAWfrFYgOAjIdoFofgToYcYcjOVOLaSoSeufuSrcrE/edit?usp=sharing

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Having a good diet full of the right vitamins and minerals I need will help me in all of my classes in the future. I'll feel less tired, I'll have better concentration and I'm less likely to get injured.

As we're getting very close to the Christmas holiday and I no longer have ground-based when I'm writing this, I can't say how this would benefit me in those classes. Looking head to term 2, I hope changing my eating habits to something more positive will help me feel less tired, I'll have better concentration and I'll be less likely to getting injured

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While I know I have a healthy diet, I need to start including more food that's rich with the micronutrients I need more of. Here are some options I plan to look into:

- Pistachios (iron)
- Orange Juice (Vit D)
- Broccoli (Calcium)
- Olives (Iron)
- Almonds (Calcium)
- Tofu (Vit D)
- Quinoa (Iron)
- Mushrooms (Vit D)
- Oranges (Calcium)

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Here's a video showing the sort of exercises we do in ground-based. This was filmed at the end of class where I was really struggling to keep my energy levels up. This was one of the times I could notice how much I'd fallen behind physically, I felt less confident to practice, but was also inspired to do more work on my strength endurance to get better.

https://drive.google.com/file/d/1RqYh2W8q0rmD2AkSqPil9irdpf38mq_p/view?usp=sharing

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Get access to files anywhere through secure cloud storage and file backup for your photos, videos, files and more with Google Drive.

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Some of the symptoms I get from my deficiencies can effect how I dance. For example, I get light-headed from lack of Iron, I can be tired all the time from lack of vitamin D, and I'm more susceptible to Shin splints and muscle cramps because of my calcium.

Shin Splints is particularly tricky and I have to be very considerate about my lower leg alignment and control when landing jumps. I often don't put my heels down, which is something that I'm actively working on. Here's a video looking at my lower leg alignment and heels.

https://drive.google.com/file/d/1XP7e-8E8x8zUS-xULgZ1KvDG5COcvjMq/view?usp=sharing

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After getting back into the flow of things, I decided to keep up with the hobbies I'd gotten back into over the period that I was out of university. I've continued to play piano and draw (not very well) as well as keep up with woodcraft and my volunteering. 'it’s important to know that no matter how much you love it, no one thing can completely define who you are.' (Energetiks, 2021).

It's inevitable that I will experience these stomach pains again, but I'm more prepared now to cope with the psychological issues that come alongside being out of dance due to illness.

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After doing some research and a lesson with Lucie Clements (a dance psychologist at lcds) about the psychological impact of injury, I realised that it's okay to find interest in other things while unable to dance, otherwise you'll find yourself focusing on the negatives (something I've experienced first hand). I took a day away from London and visited some family which almost reset my brain. I started to think about who I am without dance and why I love it... by the end of the day I felt the need to start dancing again. Next day I came in to school feeling a little better. As I began moving more I started to feel closer with my peers and was beginning to enjoy university a bit more again.

'A break from the usual routine doesn’t always have to be a bad thing.' (Energetiks, 2021)

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In order to build up my confidence again I decided to spend a lot of time practicing outside of lessons to rebuild the foundations that I previously learnt and spent a lot of time with my friends before and after lessons breaking down what we had learnt, essentially re-learning everything.

Getting back into the swing of things really helped my confidence. I felt more comfortable around my friends again, and began taking risks outside of class, I began practicing the set movement instead of modifying everything to work for me.

My aerobic fitness plan also played a big role in re-building my confidence as I was starting to feel stronger and was noticing a difference in my physical endurance.

Here's two videos to compare my growth since coming back to dance.

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In this phrase that movement is still the main focus. I'm able to do the same movement consecutively and still look and feel in control of what I'm doing.

https://drive.google.com/file/d/1eh3J0uiuOQCwN4Ze_Ow5nFX2fVp7AnAb/view?usp=sharing

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As you can see, I'm struggling to push back up to my tripod at the end the movement, and I'm out of breath after doing just one side

https://drive.google.com/file/d/17mIJd82qOUNPtm4dXt0pZf-7IbRYVDbm/view?usp=sharing

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Ground-based uses both our aerobic and anaerobic energy respiration at different parts of the class. For the first 30-45 minutes of our lesson we're going through the process of warming up - I'd consider this a form of aerobic fitness as movement is consistent but low intensity. The second half of the class is a lot more energetic and physically demanding, we'll do set exercises and phrases that are incredibly intense and last 30-45 seconds, which is then followed by a 4/5 minute break while other groups take they're go in the space. What I struggle with most is keeping up my energy through the lesson and this class is the reason I want to increase my endurance and continue to implement and modify my fitness plan.

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I struggle with Vitamin D, Iron, and Calcium deficiency -  I feel the affects of this around autumn/winter the most and I need to take supplements. I have these deficiencies because my body can't process and absorb the nutrients from my food into my body and I therefore lack in a certain vitamin or mineral. I want to educate myself in micronutrients properly to make sure that my body gets the right nutrients it needs.

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How this will help my practical lessons 

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How this will help my practical lessons 

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This will help me develop in my practical lessons by building my stamina and allowing me to execute phrases and exercises with the same energy through the whole class, as well as feel less fatigued throughout the day.

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Nutrition is incredibly important as a dancer. A good diet can boost your energy levels, support physical endurance and allow you to train more effectively. There are two types of Nutrients; macronutrients and micronutrients.

Macronutrients refer to carbohydrates, proteins, and fats - they provide energy for the body and are vital for muscle growth and repair (Challis, 2014). This type of nutrients is required in large amounts compared to micronutrients and is typically acquired through daily meals.

Micronutrients are the essential vitamins and minerals that you need in order to complete normal bodily functions. 'They play an essential roll in cell metabolism, immune function, clotting and other important functions' (Sharkey & Gaskill, P.217, 2013)

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There are two types of cardio fitness, Aerobic and Anaerobic.

Anaerobic exercise is high-intensity forms of exercise that uses maximum effort in short bursts. Your body has to use stored energy from your muscles which leads to increased strength and muscle mass (Aerobic vs. anaerobic exercises: What to know, No Date). Examples of Anaerobic exercise is HITT, Sprinting or weightlifting.

Aerobic form is less intense exercise that is done in longer durations. The lower intensity allows your body to breathe in more oxygen and delivers it to your muscles - 'Your breathing and heart rate increase for a sustained period of time' (Chertoff, 2018). This form of exercise strengthens your physical endurance and allows you to work at a more intense  level for longer periods of time. Examples of aerobic fitness include swimming laps, Jogging/walking, and cycling.

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Here is the link to my fitness plan. I've been implementing this for about two weeks now and I'm really enjoying doing the exercise. It also gives me the opportunity to reflect on my day which I'm very grateful for. I made a point of considering my commitments for each day, and set realistic expectations for what I will actually be able to complete over the week.

https://docs.google.com/document/d/15JBMFYPWbkGAtQQE71txf2SFuOBY9gSDsFJrv_gnDnY/edit

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By the time I was back in classes and moving again (about two weeks later) I lost a lot of confidence and felt that I had fallen behind in my lessons - especially in my Ground Based Foundation class. It was very intimidating to be thrown back into that class after seeing how much everyone had progressed, and Arran and I agreed it would be safer for me to take a step back and take it easy - meaning I would step out of phrases and simplify movement. I felt that I had lost the skills I had developed before my episode and everyone else' knowledge in ground based had doubled, this was also contributed to me feeling of detachment from my friends.

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Over the time that I was absent I started to lose my attachment to the school. I'd been at the place for just over a month and I didn't yet feel a very strong connection to the school or any of my friends - everything was very new to me and I still hadn't fully processed how much my life was changing. I felt like everyone was moving forward without me while I was stuck at home on painkillers drifting in and out of sleep in front of the TV. When I had come back I was still only observing classes, I was exhausted and I wasn't really interacting with anyone.

My Interests outside of school, including playing piano and volunteering with a youth group called woodcraft, became my priority for a bit as it was most accessible and doable for me. I realised it was quite refreshing to do other things separate to dance and lost interest in university, again making it challenging me to find the motivation to attend.

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The stomach pains I struggled with meant I lost a lot of the strength I had developed over the term and I felt that I had really fallen behind, in terms of physical ability, compared to my peers.

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These stomach pains reoccured in the middle of October and caused a lot of issues for me in relation to my dance and education. I ended up spending a weekend in hospital due to the severity of pain and discomfort I was in then really struggled to do simple actions such as walking or lying down for the next few days. The painkillers I was prescribed made me incredibly drowsy and the combination of everything made it tricky for me to come into school or work for about a week. When I started attending school again, I faced a lot of mental challenges to do with my confidence, progress and commitment.

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For a little over a year I've struggled with horrible abdominal Pain and while I haven't been given an official diagnosis, I've been told by multiple doctors and nurses that it's most likely a grumbling appendix - This is a long term form of appendicitis in which the abdomen pain can subside on it's own but come back at a later date (myDr, 2021). It's tricky to diagnose as the symptoms are very vague and can be related to a range of other medical issues. Misdiagnosis of appendicitis is also more common in women then men due to the 'anatomy of the reproduction system and where the ovaries, Fallopian tubes and uterus can sit' (Neary , 2001).

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I've chosen nutrition, cardiovascular fitness as my dance science topics. The effects of illness as my dance Psychology topic and Ground-based Foundations as my dance practice.

I chose these topics because they've all stood out to me over the last term. I have personal connections to all my chosen topics and want to better-educate myself for the future.

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Since joining the place in September my physical activity has increased tenfold and I've decided to enhance my stamina and energy levels through cardiovascular fitness training in order to optimise my performance, execution and endurance levels in class.