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Erin Tudor 1800622 PCD4009 Introduction to Proffessional Practice

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Different to the commercial industry, ballet dancers seem to look similar and show a more presentable aesthetic. It is very different to the commercial dance genre.
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 Royal Ballet School on Instagram: "Today we swapped the studio for the @royaloperahouse foyer! Our 1st Year students gave the public a unique, lunchtime treat; an insight into their pas de deux class in the new Linbury Theatre foyer! Watch our story to find out more."

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12K likes, 31 comments - royalballetschool on November 16, 2018: "Today we swapped the studio for the @royaloperahouse foyer! Our 1st Year students gave the public..."

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Although there’s specific looks within the commercial industry, they also tend to be unique, individual looks.
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It is noticed that I’m the commercial industry there is a specific look required for individual jobs.

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In this video an athlete suffering with this condition explainings the reasonings behind why she now has it. It all comes down to not intaking enough calories. This has helped with my research I know that it could effect many dancers due to the amount of exercise taking place daily and also sometimes the lack of calorie intake due to the demands of the industry.

YouTube. 2018. Female Athlete Triad: What parents and young women need to know - YouTube. [ONLINE] Available at: https://m.youtube.com/watch?v=xjvYTcMXE60. [Accessed 07 December 2018].

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Female Athlete Triad: What parents and young women need to know

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As a young dancer, movements such as these may not seem painful but as our body grows movements such as this can effect our bones and muscles preventing career longevity.

https://www.instagram.com/p/Bpkb-eJAevC/?utm_source=ig_share_sheet&igshid=1bjeukhntiiyy
[accessed 7th December 2018]

# data[].attributes.attachment_link.title
 Rebecca Davies on Instagram: "Radar technique assistant side leap warm up. A serious business. 🦆
@lexi_grace_r 
@tara_bajan 
@starzperformingarts 
@tdcthedancecompany 
@velocitypaofficial"

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1,769 likes, 7 comments - rebeccadavies_official on October 30, 2018: "Radar technique assistant side leap warm up. A serious business. 🦆
@lexi_grace_r 
@tara_bajan ..."

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This video explains the pressures of the dance community previously during her training. She then explains how this has now improved over the years and now it’s easier to seek medical advice when and if you’re told to loose weight in the industry. This has helped within my research as this shocking information allowed me to understand the pressures of being a dancer and why dancers are sometimes under stress during training.

Stuff. 2018. Humiliating weigh-ins at ballet schools: Dancers tell of eating disorder battles | Stuff.co.nz. [ONLINE] Available at: https://i.stuff.co.nz/entertainment/stage-and-theatre/100421852/humiliating-weighins-at-ballet-schools-dancers-tell-of-eating-disorder-battles. [Accessed 07 December 2018].

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Some girls would faint from hunger. One was congratulated on her gastroenteritis weight loss. A teenage boy was told his fat was hanging over his underwear and to 'sort it'. They crash-dieted on watermelon or chewing gum. But now, New Zealand ballet dancers speak out about an unhealthy world of peer pressure, bullying and eating disorders.
Clara, the young star of The Nutcracker, is the role that has launched a thousand ballet careers. When a teenage Sarah Burrows was plucked from anonymity to dance the role in a Royal New Zealand Ballet production of Tchaikovsky's classical masterpiece, it should have been the start of something beautiful.

Growing up in Matamata in the Waikato, Sarah had danced since she was five years old. At 18 she went to train fulltime at a dance academy - and it was then her anxiety kicked in.

The ballet school would hold regular weigh-ins which were "tormenting"; many dancers would starve themselves for the day leading into them. Dancers were then told how much weight they were to lose. "I was told to lose five kilos, off my current 50 kilos. At one point, I came back from a terrible bout of gastroenteritis, down to 46 kilos, and was told this was how I should look all the time."

READ MORE:
* Dancer told she landed like an elephant
* Royal NZ Ballet fights to keep star from exodus
* Russia Bolshoi dancer guilty of acid attack
* Is the Bolshoi Ballet a giant brothel?

Burrows is now a Christchurch health professional and Pilates instructor, but at 35, she is still bruised by her experience as a young dancer. Weight and body image, she says, were a greater obsession at the dance school than was technique.

Ballet is one of the most complete artforms. There is beauty in every nuance, every element. In the choreography, the set, the music, the movement, the extraordinary physicality - and, of course, in the dancers' bodies. But behind the fixed smiles of many dancers is a battle with body image shaped by an inflexible industry.

Sarah Burrows began an unhealthy diet complemented by the use of thermogenic tablets. Developing hip pain, she continued to eat little and take anti-inflammatory tablets that led to a stomach ulcer and the beginning of her anxiety attacks.

"I would say that most of the girls would have had an eating issue. People were constantly on some diet," she recalls. "I'm 35 years old, and I still think my arms are fat, after years of being told my arms were too short and fat."

'PATHOLOGICAL CRUELTY OF BALLET'

The brutal world of the bigger ballet companies has sometimes been as evocative a narrative as the plots danced on their stages - and body shape has always been a dark feature of that narrative.

The world-famous Bolshoi Ballet was notorious for creating a dog-eat-dog world where 200 dancers competed for just a few roles. Soloist Pavel Dmitrichenko was jailed for six years for organising an acid attack on the company's artistic director, Sergei Filin.

One prima ballerina, Irina Kolesnikova, revealed how she would eat just one apple a day and 450g of porridge.

At just size 8, she was rejected by the Bolshoi as too big. Her body was her enemy, she mourned, saying she wished it was smaller.

Former ballerina Anastasia Volochkova won an unfair dismissal case against the Bolshoi, after losing her job for being too "heavy". In a Russian radio interview, she described "the pathological cruelty of the ballet world".

Italian dancer Mariafrancesca Garritano publicly accused La Scala and its academy of turning a blind eye to the culture of eating disorders causing infertility among her fellow dancers.

On the other side of the ocean, Boston Ballet was taken to court, accused of contributing to 22-year-old dancer Heidi Guenther's death from anorexia.

And a complaint was filed with California's Human Rights Commission alleging the San Francisco Ballet school had discriminated against an eight-year-old girl on the grounds of body type.

But in recent years, ballet schools have been much more vigilant about excessive thinness. And the Royal NZ Ballet was said to be more forgiving than the European ballet companies.

Yet, Sarah Burrows reveals, many of her clients are ballet dancers. She says the pressure to lose weight remains, and it is dangerous to their health and wellbeing. Young women, is particular, risk lifelong health problems such as bone density and reproduction issues. "Dancers need education on the correct food to fuel for energy, muscles repair, and support. They need education on how to fuel their bodies for their sport."

She believes dancers still suffer unrelenting, unforgivable pressure to lose weight. In New Zealand. Right here, right now.

TEACHERS 'TURNED BLIND EYE' WHEN GIRLS FAINTED

Like Burrows, Melissa Lodge was just five when she took up dancing. She moved to Australia to pursue her career, where she experienced the same regime that Burrows suffered in New Zealand: From the public weigh-ins to high praise for eating next to nothing, her mind became warped about what it was to be a healthy woman.

When she moved back to New Zealand for dance school she was told it was a good thing to skip breakfast. "Girls would sometimes faint and it was never a big deal. It was like the teachers just turned a blind eye to it all."

By age 15, Lodge had developed an eating disorder was referred to a child mental heath professional.

"One time we were rehearsing for a big show and it had been a few days since I had anything to eat, I had fainted in the changing room and when someone told the teacher she was annoyed, told me to drink some water and get on stage."

Within two years she had become so unwell she had to give up ballet. Her promising career was over at age 17.

"I was never satisfied with how I looked. Instead of my love for dance it just became about losing weight and avoiding food. All that was on my mind was the number of calories in things or the number of calories I could burn doing exercise. Dancing wasn't fun any more because instead of enjoying being in the moment all I could concentrate on was the way my body looked in the mirror.'

Now a 26-year-old psychology student, Lodge has struggled off and on with anorexia and her guilt around food has remained. "Unfortunately I can never un-learn the calories in every food."

Lodge and others in this article have not singled out particular ballet schools. There are many dance academies in New Zealand; boys in Billy Elliott leotards; girls in tutus with wide-eyed dreams of being called on to step up to the role of Clara. Like Sarah Burrows before them.

The bigger institutions insist times have changed.

'NO ONE WANTS TOOTHPICK DANCERS'

"The dance industry is definitely safe," Canterbury Ballet director Taisia Missevich insists. "The industry itself is not to blame for the bad press it gets regarding eating disorders."

Missevich portrays dance teachers and directors who care about their young charges. That message is echoed by New Zealand School of Dance director Garry Trinder. Yes, they acknowledge, there are dancers who develop eating disorders - but that is despite the best efforts of the ballet schools.

Professional advice is always on offer for students at Canterbury Ballet, Missevich says, and they encourage healthy eating and body image. There is no weight requirement for dancers, but they do need a balanced musculature. "The physical requirements emphasise tone and the flexibility and mobility of certain joints, not weight."

If a dancer is seen to be developing an eating disorder they will be referred to their parents at first instance, then to a medical professional and barred from dancing until further progress is made.

"Sadly," Missevich admits, "there are still some teachers who haven't changed with the times and believe that if a dancer is skeletal then she is attractive and will achieve.

"The truth is no one wants to look at toothpick-like dancers who lack vibrancy."

Trinder says the NZ School of Dance imposes no weight requirements for dancers. "The school's policy is to promote positive attitudes towards weight, healthy eating and body image at all times."

A sports nutritionist is employed to educate and guide students' toward a healthy diet for dancers to keep "best physical form" to pursue a dance career.

Trinder has heard of dancers developing eating disorders during their time at dance schools in New Zealand, he says, but not particularly at his.

He puts the blame elsewhere: he suggests young men and women are exposed to "ideal" body types through mainstream and social media.

'WHEN YOU SMILE YOU'RE UGLY'

David Ashby was a Kiwi teenager who enjoyed fish and chips and hanging with his mates. Nowadays he won't touch anything deep fried and regrets ruining relationships because of his own insecurities.

After leaving Christ's College at just 16, Ashby became a fulltime ballet student at the now-closed International Dance Academy in Christchurch. Young and impressionable, he says he was told to lose weight, stop smiling and get a haircut.

Dancers like Ashby are very clear about where their eating disorders started. The dance academy memories are raw.

At the start of the school term he undertook the "dreaded fat check" by his ballet school teachers. He was told his fat was hanging over his underwear and he was to "sort it out".

"David, darling," a teacher told him. "You are a good looking boy, but when you smile you're ugly - so don't smile'."

Ashby is now 30 but he still struggles to smile in public.

He moved to Melbourne to continue his training. Students there avoided drinking water lest it bloat their muscles. "Just eat watermelon," was their motto.

Ashby was told he would never be buff and he was best to be a thin and lean dancer, which would require him to lose a lot of weight. With no guidance from the school, he proceeded to eat tuna, carrots, smoke cigarettes and drink diet drinks. This earned him favour from teachers and he was cast in the best roles on stage.

He'd realised his dreams - and had never been in worse shape. Thin and unhappy, he returned home to New Zealand for the holidays where after one look at him, his family became concerned for his wellbeing.

"My body, my face my hands - every part of me. Years of being told how one should look, and witnessing people I loved going down the path of the eating disorders. Looking at myself in a mirror everyday all day for the majority of my youth had left me stuffed."

At his lowest point, Ashby could not have a single mirror in his house. "I couldn't stand looking at myself. I was angry, I hated myself."

Ashby is now a successful actor and teacher, back in Melbourne. And it is there, in the Australian state of Victoria, that dance organisations are taking little bourrée steps towards combating eating disorders. For them, transparency is key.

Lisa Pavane, director of The Australian Ballet School, has announced a partnership with the state's Centre of Excellence in Eating Disorders. "The School takes the view that, like risk of physical injury, risk of an eating disorder is an aspect of elite vocational ballet training that needs to be openly acknowledged and well managed by the School."

SHAPING 'THE PERFECT BALLET GIRL'

"I really think it is crucial and a key responsibility for ballet schools to have high quality mental health support in place for all students. This should be an absolute given."

That's the view of Alice Stevenson, 32, who is training as a clinical psychologist. She wants to help men and women improve their own body image. And like the other men and women quoted in this article, she speaks from bitter experience

Stevenson was six-years-old when she picked up her first pair of ballet shoes. Coming from a background of deprivation and family violence, it was ballet that built her up, that provided her friends and security. And it was ballet that broke her down again, setting her up for a lifelong struggle with body dysmorphia. "It is a really dark, secret side to such a beautiful art form."

She was often laughed at by the more wealthy pupils for not having that brand new tutu or having to work to afford those expensive ballet shoes. She didn't want to be different, she wanted to fit in and she began shaping herself into the perfect "ballet girl". And at 11, at ballet school in Whangarei, Stevenson was told by one of her teachers she could become professional.

She moved to Christchurch to study dance and says this is when she first felt the pressure to become thinner in order to succeed. Eating disorders became the norm around her and weight loss was "catchy" - so much that Stevenson developed bulimia. "At ballet school I was ripped apart. I was told I was too big on probably a daily basis."

She would be so hungry from starving herself that she would binge eat, then throw up in the shower to hide it from her family, she said. "My weight went down to about 45kg I think at the lowest. By seventh form the girls at school would comment that they could see the bones in my back."

Stevenson would spend three hours at a time in the gym until she could see the weight drop on the scales. She cut whole food groups from her diet and lived on a diet of carrots, salads and lollies to help with energy levels she lacked from malnutrition.

"I went to a costume fitting once and after being measured my ballet school director told the costume lady to bring it in a few centimetres - if I did not fit that tutu by production time my understudy would take my part."

Like the other dancers, ill health forced her into early retirement. And now, she wants to warn others of the dangers. She believes the ballet industry is toxic.

"I struggled to keep my dignity on a daily basis, but still, nothing would deter me from my ballet obsession."

TALES FROM THE BARRE

* Emily Shields, 24, grew up dancing ballet in Christchurch before moving to Sydney five years ago. There, she says, the environment was much worse.

"I felt like an outcast and was ashamed of my womanly features such as my 'larger than A cup' bust, shapely legs and round bum. When I danced my ribs didn't show and my calf muscles didn't bulge every time I moved. I was immediately not classed as an 'athletic' dancer and it rattled my confidence in classes.

"I doubted myself so much because the teachers with industry jobs knew who in the class was more hireable based on looks and they made it obvious by focusing on them more and not spending time on others."

When she finally lost weight after training for 40 hours a week, her dance director of the school told her: "You look great, I can't even see any cellulite on you."

"I was thrilled. All my calorie counting and restricted meals had paid off. But since then, I see how backwards the 'compliment' was. How does having cellulite affect the way I dance?"

* Millie Bourke started dancing when she was four-years-old and fell in love with it. She was dancing for 10 years before the harsh reality of the industry killed her spirit and she gave it up. When she was 14 and going through puberty she put on weight and says that's when criticism from her dancing peers and teachers began.

"I was constantly self conscious and compared myself with all the other girls. I could barely look in the mirror without crying. I went to a winter school and overheard other girls saying my thighs were too fat for ballet; a teacher told me I couldn't do arabesques because of my back fat and my head sat too forward on my neck.

"I found myself in the back rows, hiding. I blamed all my failures on my size."

Eventually it led to her giving ballet up at 17 and coming to terms with her weight being regular outside of the dance world, she says. "I still think about dancing on a daily basis. It's a shame my passion for ballet and loving my body couldn't come hand-in-hand."

* Nelson's Claire Graham, 19, says one of the most damaging experiences to her confidence happened at a dance competition in Blenheim when she was 11.

She and all the dancers were publicly ranked before an audience from smallest to largest. She was largest and although one of the better dancers she missed out on a placing.

"I think after that experience, the little comments about my size and 'landing like an elephant' or having to 'cut down on the McDonalds' - which I didn't even eat, I've been vegetarian since 10 - all those little things that I used to push through started to eat away at me."

WHERE TO GET HELP:

* Lifeline (open 24/7) - 0800 543 354

* Depression Helpline (open 24/7) - 0800 111 757

* Healthline (open 24/7) - 0800 611 116

* Samaritans (open 24/7) - 0800 726 666

* Suicide Crisis Helpline (open 24/7) - 0508 828 865 (0508 TAUTOKO). This is a service for people who may be thinking about suicide, or those who are concerned about family or friends.

* Youthline (open 24/7) - 0800 376 633. You can also text 234 for free between 8am and midnight, or email talk@youthline.co.nz

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Humiliating weigh-ins at ballet schools: Dancers tell of eating disorder battles

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Some girls would faint from hunger. One was congratulated on her gastroenteritis weight loss. A teenage boy was told his fat was hanging over his underwear and to 'sort it'. They crash-dieted on watermelon or chewing gum. But now, New Zealand ballet dancers speak out about an unhealthy world of peer pressure, bullying and eating disorders.

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This picture shows a ballet dancer looking unhappy. It is easy to fall into the expectations of the dance industry and hard to be confident with your own body. This is how many dancers begin to have eating disorders.

Pinterest. 2018. 34 Off-Duty Ballerina Bun Hairstyles | G E T F I T | Pinterest | Beauty, Ballerina bun and Hair styles. [ONLINE] Available at: https://www.google.co.uk/amp/s/www.pinterest.com/amp/pin/67694800626452024/. [Accessed 07 December 2018].

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This article explains the effects of anorexia, an eating disorder, within the ballet industry. Through research I have learnt that not only can eating disorders occur within ballet dancers but also through other styles too.

Eating Disorder Hope. 2018. Anorexia in the Ballet: Warning Signs and Risk Factors. [ONLINE] Available at: https://www.eatingdisorderhope.com/blog/anorexia-ballet-warnings-risks. [Accessed 07 December 2018].

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Eating disorders in the ballet profession are common. Ballet is an art form that revolves around the body, and it takes a lot of practice and dedication.

Often, young girls enter into ballet and stay through until they are young adults. As their bodies develop, they begin to worry about how that will affect their performance and movement.

Practices are often in front of mirrors so as to be able to view and perfect moves, but it can be detrimental to women and men who critique and compare their bodies to others. Ballet dancers' uniforms are often leotards, and costumes are form-fitting, so there is added pressure to be thin [1].

"There is an unspoken competitiveness between dancers," says ex-ballet dancer Victoria Ferguson [1]. She now goes around the world to speak to dancers about her experiences and the warning signs of eating disorders. She shares that there was extreme pressure from teachers and peers to lose weight, and her attempts turned into anorexia nervosa.

Eating disorders are 10 times more common in ballet dancers than non-ballet dancers [1]. According to Ferguson, her anorexia was noticed by a doctor while on tour with her company, and after a bone density test, it revealed that she had osteoporosis at the age of 22.

The Ballet Dancer Physique

Ballet dancers, both male and female, are typically expected to look and be very thin in physique. It is also expected that female dancers be "light" and "float" as they dance or are lifted by male ballet dancers.

Ballet puts an intense emphasis on physical appearance. Every aspect of your body is critiqued while practicing, rehearsing, and performing. Your body and movements suggest a story through dance.

Ballerinas spend a large majority of the day looking at themselves in mirrors at studios, evaluating their moves and their body. Competition is high to be in premium spots and to be thinner is preferred. The environment of ballet can increase a dancer's awareness of their body, their shape, and that of others. It is often believed that additional weight can change your balance and performance.

Self-Discipline & Other Common Factors

Within eating disorders, control is everything. It is the sense of control over eating or not eating, the control over one's body and self. It takes discipline to maintain an eating disorder.

The same is true of ballet. It takes self-discipline and control to perfect movements, and learn performances. Many ballerinas will work for many years before getting into a well-known company or dance troupe. The same characteristics are shared for eating disorders as they are for ballet. Rigid behavior, intense focus, and control.

Eating disorders can destroy your body. Anorexia, which is common among ballerinas, can cause gastrointestinal distress, heart issues, low muscle tone, ceased menstrual cycles, reduced strength and energy, and malnutrition affects [2].

Ballet is a sport that requires much energy, strength, and stamina. Many young girls begin intense training in ballet by the age of seven, when most distress around body image begins.

Anorexia athletica is also a phrase describing athletes who lose weight by reducing or restricting calories, and have a fear of weight gain or being obese [3]. Diagnosis is difficult and societal pressures are extremely high for ballerinas to be dangerously thin.

In one study looking at the nutritional beliefs and diets of ballet dancers, a questionnaire was given to 45 female ballet dancers [4]. Participants varied in ages from 12 to 21. Dancers reported characteristics of anorexia more often that their non-ballet peers.

Ballet dancers stated that they used weight reducing behaviors, such as fasting, bingeing, purging, and excluding specific food groups to try to lose weight. Ballet dancers also did not view carbohydrates or fluids as important for fueling or performance.

Warning Signs of Anorexia Nervosa

Warning signs for anorexia within ballet include the restriction of food and/or water, going a long period of time without eating, working out after practices that are not for ballet, and constantly talking about food, dieting, and weight loss.

Other signs to look for include bingeing and purging behaviors, as well as significant weight loss over a short period of time. Lack of a menstrual cycle for 3 months or more is another sign of a possible eating disorder. Complaints of exhaustion or fatigue are common as the bodies of those with anorexia are working overtime to stay alive and keep up with demands of ballet.

Oftentimes, anorexia can be difficult to diagnose within ballet as many of the symptoms can be mistaken for getting in extra practice, or being tired from a hard week. Regular checks with a physician are important for ballerinas, including testing blood levels, minerals, and bone density.

In conclusion, ballet is an aesthetic art and many individuals work to keep their bodies dangerously thin. Various dance companies, such as the Royal Ballet in London, have implemented health and nutrition programs to keep anorexia rates as low as possible. They have mandated meals and, if weight drops below dangerous levels, the ballerina is not allowed to practice or dance until weight is restored.

These positive changes will reduce the negative stigma of weight and body size within the ballet world, and raise awareness for the high risk of eating disorders in ballet dancers.
About the Author: Libby Lyons is a Licensed Clinical Social Worker and Certified Eating Disorder Specialist (CEDS). Libby has been practicing in the field of eating disorders, addictions, depression, anxiety and other comorbid issues in various agencies. Libby has previously worked as a contractor for the United States Air Force Domestic Violence Program, Saint Louis University Student Health and Counseling, Saint Louis Behavioral Medicine Institute Eating Disorders Program, and has been in Private Practice. Libby currently works as a counselor at Fontbonne University and is a Adjunct Professor at Saint Louis University, and is a contributing author for Addiction Hope and Eating Disorder Hope. Libby lives in the St. Louis area with her husband and two daughters. She enjoys spending time with her family, running, and watching movies. References:
[1] Shoker, S. (2013, June 28). Ballet and eating disorders: 'Unspoken competitiveness' adds pressure to be thin. Retrieved June 20, 2017, from http://www.bbc.com/news/uk-england-22985310
[2] Eating Disorders Among Ballet Dancers. (n.d.). Retrieved June 20, 2017, from https://www.coachup.com/nation/articles/eating-disorders-among-ballet-dancer
[3] Anorexia athletica in pre-professional ballet dancers. (n.d.). Retrieved June 20, 2017, from http://easacademy.org/research-news/article/anorexia-athletica-in-pre-professional-ballet-dancers-a
[4] "The adolescent ballet dancer: Nutritional practices and characteristics associated with anorexia nervosa." The adolescent ballet dancer: Nutritional practices and characteristics associated with anorexia nervosa - ScienceDirect. N.p., n.d. Web. 25 June 2017. <http://www.sciencedirect.com/science/article/pii/S0197007085800048>.
The opinions and views of our guest contributors are shared to provide a broad perspective of eating disorders. These are not necessarily the views of Eating Disorder Hope, but an effort to offer discussion of various issues by different concerned individuals. We at Eating Disorder Hope understand that eating disorders result from a combination of environmental and genetic factors. If you or a loved one are suffering from an eating disorder, please know that there is hope for you, and seek immediate professional help.
Published on September 2, 2017.
Reviewed By: Jacquelyn Ekern, MS, LPC on September 2, 2017.
Published onEatingDisorderHope.com

Tagged as: Anorexia Nervosa, Athletes, Eating Disorder Recovery, Ballet

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Anorexia in the Ballet: Warning Signs and Risk Factors

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Eating disorders in the ballet profession are common. Ballet is an art form that revolves around the body, and it takes a lot of practice and dedication. Often, young girls enter into ballet and stay through until they are young adults. As their bodies develop, they begin to worry about how that will affect their performance and movement.

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These are 19 fats which are good for the body. For a dancer it’s important for the body to consume the correct fats needed to give energy. This has helped within my research as I have learnt that there are not only bad fats but also good fats which can be included in your diet.

Sarah-Jane Bedwell,Amy Marturana, C.P.T.. 2018. 19 Healthy Fats And High-Fat Foods You Should Be Eating | SELF. [ONLINE] Available at: https://www.google.co.uk/amp/s/www.self.com/story/9-high-fat-foods-actually-good-for-you/amp. [Accessed 07 December 2018].

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Most people have been trained to choose low-fat foods over high-fat foods. Fat has always been positioned as a dietary enemy, so it's no wonder it can get totally confusing when doctors and dietitians sing the praises of what they call healthy fats. You probably know that avocado is one of them, and that this nutrition revelation is responsible for their rise from guac staple to Instagram stardom in recent years. And of course there's olive oil, the lynchpin of the Mediterranean Diet. But there are plenty more healthy, high-fat foods you should definitely be working into your meals and snacks on a regular basis. Here's what you ought to know.

First, a quick breakdown of what "healthy fat" actually means.

The phrase "healthy fat" usually refers to monounsaturated and polyunsaturated fats. What makes them healthy is that, among other heart-health benefits, they help reduce LDL cholesterol, the kind that clogs your arteries. Research also shows they can benefit insulin and blood sugar levels, decreasing the risk of type 2 diabetes.

"Monounsaturated fats are among the healthiest of all fats," Dana Hunnes, Ph.D., M.P.H., R.D., senior dietician at UCLA Medical Center and adjunct assistant professor at the Fielding School of Public Health, tells SELF. "These are anti-inflammatory, reduce the risk of cardiovascular disease, and are full of healthy nutrients."

Polyunsaturated fats can also be healthy. The two main types are omega-3 and omega-6 fatty acids, essential fats our bodies need for brain function and cell growth. Omega-3s are beneficial for every aspect of heart health, and are mostly found in fish and algae, nuts, and seeds. "Other polyunsaturated fats, [omega-6s], can be found in certain plant-based oils," Hunnes adds. "They're not particularly harmful, but not necessarily beneficial the way omega-3s and monounsaturated fats are." Omega-6s work alongside omega-3s to lower LDL cholesterol, but research suggests that eating more omega-6 than -3 may contribute to inflammation and weight gain, so the key is to make sure your omega-3 intake is always higher.

And what the unhealthy fats are.

One easy rule: You should always avoid trans fats-they're listed on the nutrition label as " partially hydrogenated oils." Most are artificial and raise your LDL cholesterol while lowering your HDL cholesterol (the good kind that helps keep blood vessels clear). According to the American Heart Association, trans fats increase your risk of developing heart disease and stroke, and are associated with a higher risk of type 2 diabetes.

The guidance on saturated fat is a little more complicated. Old nutrition research said saturated fat was really bad for your cholesterol levels, but newer information suggests it has a more neutral effect. The topic is very touchy, and the USDA Dietary Guidelines and the American Heart Association still recommend limiting your intake and opting for monounsaturated and polyunsaturated fats instead. Many of the healthy foods below have some saturated fat in them, but it doesn't make up the majority of the fat content and won't negate the positive effects of the healthier fats.

Here are the best food sources of monounsaturated and polyunsaturated fats:

1. Avocados

One medium avocado has approximately 23 grams of fat, but it is primarily monounsaturated fat. Plus, a medium avocado contains 40 percent of your daily fiber needs, is naturally sodium- and cholesterol-free, and is a good source of lutein, an antioxidant that may protect your vision. Try enjoying it in place of foods that are higher in less-healthy saturated fat-use 1/5 of a medium avocado to replace the mayo on your sandwich, the butter on your toast, or the sour cream on your baked potato. Keep in mind that they're pretty high in calories, so you generally want to stick to no more than 1/4 an avocado at a time.

2. Walnuts

Walnuts are one of the best sources of omega-3 fatty acids, specifically alpha linoleic acid, an omega-3 found in plants. A recent study linked a handful per day to lower total cholesterol and LDL cholesterol as well as improved blood vessel function. Research has also shown that eating nuts appears to reduce the risk of blood clots that can cause heart attacks as well as improve the health of the lining of our arteries.

3. Plus other nuts, like almonds and pistachios

Nuts like pecans, pistachios, cashews, and almonds also pack a lot of healthy fats. Almonds are the richest in vitamin E, and pistachios have lutein and zeaxanthin, carotenoids important for eye health. All you need to eat is a 1/4 cup serving per day to reap the benefits. Some varieties are fattier than others, like cashews and macademia nuts, so you need to pay closer attention to serving sizes. (Nuts have, on average, 45 grams of fat per cup.) Nutritionists love pistachios because the fact that you have to shell them helps you eat slower and naturally control portion size. The peanut (technically a legume) contains monounsaturated fats but all of its polyunsaturated fats are omega-6s, which evidence suggests may not do us any favors.

4. Nut and seed butters

An easier way to get all the fatty goodness of nuts may be from a nut or seed butter. Try almond and cashew, or sunflower seed butter, for a plant-based dose of monounsaturated and polyunsaturated fats. All you need is 2 tablespoons-spread it on toast, or eat it with fresh apple slices. Choose all-natural nut butters with as few ingredients as possible.

5. Olives

One cup of black olives has 15 grams of fat, but again, it is mainly monounsaturated. Plus, no matter what variety of olive you enjoy, they all contain many other beneficial nutrients as well, such as hydroxytyrosol, a phytonutrient that has long been linked to cancer prevention. New research is showing that this phytonutrient may play a role in reducing bone loss as well. And if you have allergies or other inflammatory conditions, olives might be just the snack for you as research suggests that olive extracts function as anti-histamines on the cellular level. Even with all these benefits, it is important to be mindful of your serving size as olives can be high in sodium. Stick to 5 large or 10 small olives as the perfect portion.

6. Olive oil

It's become the go-to cooking oil in many kitchens for a good reason: Olive oil is full of monounsaturated fats. But don't be too heavy-handed with that pour-just one tablespoon has 14 grams of fat.

7. Ground flaxseed

One cup of ground flaxseed has a whopping 48 grams of fat, but it's all healthy, unsaturated fat. And here's the thing, you only need 1-2 tablespoons to reap the benefits. Flaxseed is a great source of omega-3 fatty acids, too, so ground flaxseed is a great way for vegetarians (or those who don't eat fish) to meet their need. Also, flaxseed contains up to 800 times more lignans than other plant foods. These plant nutrients contain both plant estrogen and antioxidant properties, and research suggests that they may help prevent certain types of cancer. Last, but not least, flaxseed contains both insoluble and soluble fiber, so it can help you feel fuller longer as well as reduce cholesterol and promote heart health. Sprinkle a little bit on yogurt or oatmeal, or scoop a spoonful into a smoothie. Or try baking it into this delicious, nutty pie crust.

8. Salmon

Oily fish like salmon (and sardines, mackerel, and trout) are full of omega-3 fatty acids, and known to help boost heart health. It's one of the best ways to get the essential fat. The American Heart Association recommends eating at least two servings weekly to get the best benefits. Here are 20 simple recipes to try.

9. Tuna

Tuna also packs a high amount of healthy fats and omega-3s. We're talking both the conveniently canned stuff and the kind you find at your favorite sushi spot. It's versatile-tuna steaks, tuna burgers, tuna salad, the options are endless-so it's pretty easy to fit into your diet. Like salmon, you should limit your intake to about 12 ounces (two meals) a week to avoid overexposure to things like mercury that can be found in small amounts in seafood.

10. Dark chocolate

Yes, that's right. One ounce (about 3 fingers' worth) of dark chocolate counts as one serving and contains about 9 grams of fat. About half of its fat content is saturated, but it also contains healthy fats and numerous other healthy nutrients-vitamins A, B, and E, calcium, iron, potassium, magnesium, and flavonoids (plant-based antioxidants). And did you know a 1-ounce portion of dark chocolate also boasts 3 grams of fiber? Practically a vegetable. Aim for a cocoa content of at least 70 percent for the highest levels of flavonoids.

11. Tofu

It's not as high in fat as the other foods on this list, but tofu is still a good source of monounsaturated and polyunsaturated fats. A modest, 3-ounce portion of super firm tofu contains 5 to 6 grams of fat and about 1 gram of saturated fat, but this is naturally-occurring fat from the soybeans, and tofu is considered a health food for a reason. It's a solid plant-based protein that's low in sodium and provides nearly a quarter of your daily calcium needs. Check out these 11 delicious recipes that are perfect for tofu first-timers.

12. Edamame

Full of both polyunsaturated and monounsaturated fats, soybeans are also a great source of plant-based protein and fiber. Enjoy them boiled and salted as a tasty and filling snack, or puree it into a green-hued twist on your usual hummus.

13. Sunflower seeds

Sprinkle them on top of your salad, or eat a small handful, for a mega dose of healthy fats, protein, and fiber.

14. Chia seeds

These small but mighty seeds are loaded with omega-3s, fiber, protein, essential minerals, and antioxidants. Their popularity as a superfood is well deserved-you can toss a tablespoon into your smoothies for a quick fat, fiber, and protein boost, or soak them overnight for a ready-when-you-wake-up breakfast parfait. You can even use them to add nutritional punch to your desserts.

15. Eggs

Eggs are an inexpensive and easy source of protein. People often think egg whites are a healthier option than whole eggs because they contain less fat, but while it's true that the egg yolk contains some fat, it's also packed with important nutrients. One whole egg contains 5 grams of fat, but only 1.5 grams are saturated. Whole eggs are also a good source of choline (one egg yolk has about 300 micrograms), an important B vitamin that helps regulate the brain, nervous system, and cardiovascular system. As for the cholesterol? The latest nutrition research has found that eating cholesterol doesn't raise our blood cholesterol. In fact, research has linked moderate egg consumption to improved heart health.

These foods are higher in saturated fat and should be eaten more sparingly, but can be part of a healthy diet:

16. Lean grass-fed beef and pork

Often thought of as a high-fat food, steak is actually not as high in fat as you may think, particularly if you choose one of these lean cuts, which have 5 grams of fat and less than 2 grams of saturated fat per 3-ounce serving, on average. What's more, lean beef is an excellent source of protein, iron, and zinc, all important nutrients for active women. One 3-ounce portion of lean beef packs a whopping 25 grams of muscle-building protein, three times the iron (which is important for carrying the oxygen in your blood to your brain and muscles) of 1 cup of spinach, and a third of your daily zinc needs to help support your immune system. Lean cuts of pork, like pork tenderloin, can also be a good source of fat when eaten in moderation. Cured and processed pork, like bacon, often contains loads of sodium and other preservatives like nitrates (which have been linked to increased heart disease and cancer risk), so they're not the healthiest way to consume the other white meat.

17. Full-fat milk

As SELF has previously reported, research is starting to suggest that consuming full-fat dairy products over low-fat or fat-free ones may have weight-control benefits. It may even help reduce type 2 diabetes risk. One cup (8 ounces) of whole milk contains 8 grams of fat with 5 grams saturated fat versus skim milk, which contains none of either. Other proponents of keeping the fat in dairy products point out that you need fat to absorb the vitamin A and D in the milk, since they are fat-soluble vitamins.

18. Full-fat yogurt

When you're shopping for yogurt, make sure to buy one that contains active cultures to reap the gut health benefits. And opt for a plain option over fruit-flavored-they tend to pack an astounding amount of added sugar. Feel free to toss in some heart-healthy nuts and some fresh fruit, though.

19. Parmesan cheese

Cheese often gets a bad-rap for being a high-fat food-especially hard, full-fat cheeses like Parmesan. While it is true that cheeses have more saturated fats than plant based foods, they (especially Parmesan, which contains 8 grams fat and 5 grams saturated fat per ounce), provide loads of other nutrients as well. In fact, Parm tops the cheese charts in terms of its bone-building calcium content, providing nearly a third of your daily calcium needs. Ounce for ounce, it has more protein than any other food-and yes, we are including meat and eggs on that list!

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19 Healthy Fats And High-Fat Foods You Should Be Eating

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Most people have been trained to choose low-fat foods over high-fat foods. Fat has always been positioned as a dietary enemy, so it's no wonder it can get totally confusing when doctors and dietitians sing the praises of what they call healthy fats.

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Muscle tone within a dancers body is important for both image and health.

https://www.instagram.com/p/BR3yksklIn6/?utm_source=ig_share_sheet&igshid=2ar676q8mhe4
[accsessed 7th December 2018]

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Hypermobility can prevent career longevity and reading this information contributed to my assignment as I now know how it can be prevented as it can become dangerous for the body.

One Dance UK
[accessed 7th December 2018]

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This article has helped me understand how important strength is to a dancer, as many movements require muscular power and endurance.
Human Kinetics Europe. 2018. Muscular Strength, Power, and Endurance Training – Human Kinetics Europe . [ONLINE] Available at: https://uk.humankinetics.com/blogs/excerpts/muscular-strength-power-and-endurance-training. [Accessed 07 December 2018].

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This is an excerpt from Dancer Wellness With Web Resource by Mary Virginia Wilmerding & Donna Krasnow.

Muscular strength is the ability to exert maximal force in one single contraction, such as lifting a weight that you could lift only once before needing a short break. Muscular power refers to a great force production over a short period of time, such as in fast leg kicks and explosive jumping. Muscular endurance is when less force is sustained over a longer period of time such as in gallops, skips, pliés, and swings. Dancers often confuse endurance with strength, so it is sometimes useful to think of endurance as continuous and strength as maximal.

This dancer displays muscular strength as well as flexibility in this difficult balance.
CPRowe Photography 2012, University of Utah, Modern Dance.

In dance you are required to jump, catch partners, move down onto the floor and up out of the floor at fast speeds, and perform other explosive movements. These movements require a level of muscular strength and power. While technique classes can improve muscular strength and power, it is not necessarily the main goal. Some current dance technique classes are increasingly asymmetrical (practicing coordination on one side only) and are more focused on stylistic and artistic aspects of dancing rather than adequate repetitions to develop strength, power, and endurance. Therefore, you should do supplementary exercises for muscular strength, power, and endurance outside of your dance technique classes. Without a certain baseline of these important abilities, you are more likely to incur musculoskeletal imbalances and injuries. Injuries developed from muscular imbalances or from lack of core strength in large, explosive movements are common.

You need a good level of muscular strength, power, and endurance in order to effectively perform a variety of dance movements such as lifts, jumps, and explosive movements. An adequate level of muscular strength, power, and endurance not only assists the technical and aesthetic aspects of performance, it can also minimize the risk of injury by increasing joint stabilization and improving bone health.

A common method of strength training is with resistance machines or free weights, such as dumbbells. Even more common for dancers is using exercise bands or stretchy surgical tubing as resistance. You can also do strength training using your own body weight, such as in push-ups and leg lunges. You should exercise larger muscle groups before smaller ones, because smaller ones fatigue more quickly. It is important to alternate muscle groups to allow for recovery before performing another exercise on the same muscle group. For muscular strength gains, you should exercise a muscle through its full range of motion for 8 to 12 repetitions. The amount of weight or resistance should be challenging; after the set, you should feel muscular fatigue. Young teens or dancers rehabilitating from an injury should use lower weight or resistance and higher numbers of repetitions. For exercises targeting muscular power, remember to perform fast repetitions. You can repeat exercises two or three times in a given conditioning sequence.

When exercising for muscle strength, you should isolate the muscles to be strengthened; carry out the correct motion fully in a smooth and controlled manner without other muscles compensating. People tend to compensate when they are tired, which is when other muscles take over for the fatigued muscles. When you are exercising, be mindful of this tendency and make adjustments in resistance in order to isolate the appropriate muscles. Whenever possible, exercise a joint through its full range of motion so as to work the entire muscle and not to use too much weight or resistance during the end of a motion.

Apply the principle of specificity by replicating movement patterns of dance as closely as possible and stressing muscle groups that are most needed in current dance activities. For example, when you are returning to technique class or rehearsals after an ankle sprain, you will need to condition the ankle to be able to jump. It is best for you to incorporate foot exercises that best match the jumping speed and range of motion similar to what occurs in dance jumps. While slow and sustained strengthening exercises, such as work with an exercise band, are recommended, you will benefit from restrengthening the feet with an increase in tempo, coming as close as possible to actual jumping speed and with a similar range of motion.

To realize gains in strength and power, apply the principle of progressive overload. Overload should happen in a gradual and progressive manner whereby intensity, duration, and frequency of the exercises are steadily increased. It is a good idea to begin with an initial 2-week period of high-repetition (15-25 reps) training with low resistance. Following this period, increase load with fewer (8-12) repetitions, allowing the focus of the exercise to shift from endurance to strength. A rest period of 60 to 90 seconds between each set is important, and exercises for the same body area should not be done on successive days. You may not notice results for 5 to 10 weeks, but do not become discouraged; results will occur.

You can train muscular power by incorporating explosive exercises after seeing initial strength gains. Plyometrics training is a form of jump training in which you exert maximal force in short intervals, which has been shown to effectively increase leg power. Usually exercises are quite short but fairly explosive. An example of a plyometrics exercise is 6 to 8 high tuck jumps followed by a rest and then repeated twice more. If progressive overload is applied here, the frequency of the jumps may increase from 3 to 4 bouts and the number of repetitions may increase from 6 to 8 jumps, to 8 to 10 jumps, and so on.

Dance technique classes cannot be solely relied on to provide the conditioning exercises needed to target various components of physical fitness such as muscular strength, power, and endurance. These aspects of conditioning allow you to perform dance movements such as jumping, catching a partner, moving down onto the floor and up from the floor at fast speeds, and other explosive movements. It is therefore recommended that you do supplementary exercises for these aspects of conditioning outside of dance technique classes.

Learn more about Dancer Wellness.

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Muscular Strength, Power, and Endurance Training

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Muscular strength is the ability to exert maximal force in one single contraction, such as lifting a weight that you could lift only once before needing a short break. Muscular power refers to a great force production over a short period of time, such as in fast leg kicks and explosive jumping.

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Olivia Beckford, a commercial dance who has booked many jobs within the dance industry commercially. This is another example that small, curvy women are the ideal aesthetic wanted in  to dance for many artists around the world.

https://www.instagram.com/p/Bo96TSUhQif/?utm_source=ig_share_sheet&igshid=1q3sdb0u3b0dy
[instagram 2018]

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During the industry today, a body image  such as this is the perfect aesthetic within the commercial industry. Usually consisting of a small, curvy figure in a woman.

https://www.instagram.com/p/BqC-UrlApa7/?utm_source=ig_share_sheet&igshid=11xdp9dcugn8j
[instagram 2018]

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These benefits can all improve our dance careers. This has helped within my research as I now know that aerobic fitness is important in the industry as we need to be fit during performances.

Healthline. 2018. 13 Benefits of Aerobic Exercise: Why Cardio Fitness Is Important. [ONLINE] Available at: https://www.healthline.com/health/fitness-exercise/benefits-of-aerobic-exercise. [Accessed 06 December 2018].

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How much aerobic exercise do you need?

Aerobic exercise is any activity that gets your blood pumping and large muscle groups working. It's also known as cardiovascular activity. Examples of aerobic exercise include:

Experts recommend getting at least 150 minutes of moderate aerobic exercise, or 75 minutes of vigorous activity each week. Brisk walking or swimming are examples of moderate activity. Running or cycling are examples of vigorous activity.

But why is aerobic exercise recommended? Read on to learn about the benefits and to get tips for ways to incorporate aerobic exercise into your routine.

1. Improves cardiovascular health

Aerobic exercise is recommended by the American Heart Association and by most doctors to people with, or at risk for, heart disease. That's because exercise strengthens your heart and helps it more efficiently pump blood throughout the body.

Cardiovascular exercise can also help lower blood pressure, and keep your arteries clear by raising "good" high-density lipoprotein (HDL) cholesterol and lowering "bad" low-density lipoprotein (LDL) cholesterol levels in the blood.

If you're specifically looking to lower blood pressure and cholesterol, aim for of moderate- to vigorous-intensity aerobic exercise between 3 and 4 times each week.

2. Lowers blood pressure

Cardiovascular exercise may help you manage symptoms of high blood pressure. That's because exercise can help lower blood pressure. Here are other ways to lower blood pressure without medicine.

3. Helps regulate blood sugar

Regular physical activity helps regulate insulin levels and lower blood sugar, all while keeping body weight in check. In a study on people with type 2 diabetes, researchers found that any form of movement, either aerobic or anaerobic, may have these effects.

4. Reduces asthma symptoms

Aerobic exercise can help people with asthma lessen both the frequency and severity of asthma attacks. You should still talk to your doctor before beginning a new exercise routine if you have asthma, however. They may recommend specific activities or precautions to help keep you safe while working out.

5. Reduces chronic pain

If you have chronic back pain, cardiovascular exercise - specifically low-impact activities, like swimming or aqua aerobics - may help you get back muscle function and endurance. Exercise can also help you lose weight, which may further reduce chronic back pain.

6. Aids sleep

If you're having trouble sleeping at night, try cardiovascular exercise during your waking hours.

A study on individuals with chronic sleep issues revealed that a regular exercise program combined with sleep hygiene education is an effective treatment for insomnia.

Participants engaged in aerobic activity for 16 weeks and then completed questionnaires about their sleep and general mood. The activity group reported better sleep quality and duration, as well as improvements in their daytime wakefulness and vitality.

Exercising too close to bedtime may make it more difficult to sleep, however. Try to finish your workout at least two hours before bedtime.

7. Regulates weight

You may have heard that diet and exercise are the building blocks to weight loss. But aerobic exercise alone may hold the power to help you lose weight and keep it off.

In , researchers asked overweight participants to keep their diets the same, but to engage in exercise sessions that would burn either 400 to 600 calories, 5 times a week, for 10 months.

The results showed significant weight loss, between 4.3 and 5.7 percent of their starting weights, for both men and women. Most participants walked or jogged on treadmills for the majority of their exercise sessions. If you don't have access to a treadmill, try taking a few brisk walks or jogs a day, such as during your lunch break or before dinner.

Depending on your weight and speed, you may need to walk or jog up to 4 miles to burn 400 to 600 calories. Cutting calories in addition to aerobic exercise can reduce the amount of exercise needed to lose the same amount of weight.

8. Strengthens immune system

Researchers at Pennsylvania State University examined active and sedentary women and the impact of exercise on their immune systems.

one group exercised on a treadmill for 30 minutes

another group did a burst of intense activity over 30 seconds

the last group did not exercise

All women had their blood taken before, after, and at different intervals in the days and weeks after these exercise sessions.

The results showed that regular and moderate aerobic exercise increases certain antibodies in the blood called immunoglobulins. That ultimately strengthens the immune system. The sedentary group of women saw no improvement in immune system function and their cortisol levels were much higher than those in the active groups.

9. Improves brain power

Did you know that the brain starts losing tissue after you reach age 30? Scientists have uncovered that aerobic exercise may slow this loss and improve cognitive performance.

To test this theory, 55 older adults submitted magnetic resonance imaging (MRI) scans for evaluation. The participants were then examined to assess their health, including aerobic fitness. The adults who were most fit showed fewer reductions in the frontal, parietal, and temporal areas of the brain. Overall, their brain tissue was more robust.

What does this mean for you? Aerobic exercise does the body and brain good.

10. Boosts mood

Moving your body may also improve your mood. In one study on individuals with depression, participants walked on a treadmill doing intervals for 30 minutes a session. After 10 days, they were asked to report any changes in their mood.

All participants reported a significant reduction in their symptoms of depression. These results suggest that engaging in exercise, even for a short period of time, may have a big impact on mood.

You don't need to wait almost two weeks to see improvement. The study results revealed that even a single exercise session may be enough to give you a boost.

11. Reduces risk of falls

One in three people over the age of 65 fall each year. Falls can lead to broken bones, and potentially create lifelong injuries or disabilities. Exercise may help reduce your risk for falls. And if you're worried you're too old to start exercising, don't be. You have much to gain.

Results from a study on women ages 72 to 87 revealed that aerobic dance, for example, can reduce the risk of falling by promoting better balance and agility. The women worked out for an hour, 3 times a week, for a total of 12 weeks. The dance sessions included plenty of squatting motions, leg balance, and other basic gross motor tasks.

At the end of the study, the women in the control group performed significantly better on tasks like standing on one leg with their eyes closed. They also had better grip strength and reach, all important physical strengths that can protect the body from falls.

Be sure to talk to your doctor before starting a new workout routine, and start slow. Group classes can be a great way to safely exercise. The instructor can tell you if you're doing moves correctly and they can also give you modifications, if needed, to reduce your risk for injury.

12. Safe for most people, including kids

Cardiovascular exercise is recommended for most groups of people, even those who are older or who have chronic health conditions. The key is working with your doctor to find what works best for you and is safe in your particular situation.

Even children should get regular aerobic exercise. In fact, recommendations for kids are slightly higher than for adults. Aim to get your child moving at least or more each day. Moderate activities are good, but kids should get into the vigorous zone at least three days each week.

13. Affordable and accessible

You don't need any fancy equipment or a gym membership to work out. Getting daily exercise can be as easy as taking a walk around your neighborhood or going for a jog with a friend on a local trail.

Other ways to get your aerobic exercise for free or cheap:

Check local schools or community centers for pool hours. Many offer free admission to residents or have sliding scale rates. Some centers even offer free or inexpensive fitness classes to the general public.

Browse online to find free workouts on sites like YouTube. Fitness Blender, Yoga with Adriene, and Blogilates are popular channels.

Check with your employer about discounts or free memberships at area gyms. If your workplace doesn't offer anything, you may be eligible for incentives through your health insurance provider.

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13 benefits of aerobic exercise: why cardio fitness is important

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Doctors recommend 150 minutes of moderate aerobic exercise a day, but what are the benefits? Here are 13 reasons to add cardio into your routine, plus safety tips. Remember to always talk to your doctor before trying a new fitness routine, especially if you're new to exercise.

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An extremely common chronic pain in dancers. To make more comfortable, correct technique must be applied, especially in movements landing heaving on the feet.

Shin Splints - OrthoInfo - AAOS. 2018. Shin Splints - OrthoInfo - AAOS. [ONLINE] Available at: https://orthoinfo.aaos.org/en/diseases--conditions/shin-splints. [Accessed 06 December 2018].

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These are different outcomes which come from authoritarian teaching. This helped me with my assignment as I know the effects it has on students.

authoritatrian teaching - Google Search. 2018. authoritatrian teaching - Google Search.

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Female aesthetics could lead to this issue.

Athletic Evolution. 2018. The Female Athlete Triad (Guest Post - Andy Bruce) - Athletic Evolution. [ONLINE] Available at: https://www.google.co.uk/amp/s/athleticevolution.co.uk/2016/10/03/the-female-athlete-triad-guest-post-andy-bruce/amp/. [Accessed 06 December 2018].

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This shows a physiotherapist analysing a dancer. People like this contribute and help towards the dance industry and now are available at dance schools around the UK.

Irish Dance Related Services - Irish Dance marketplace - Antonio Pacelli. 2018. Irish Dance Related Services - Irish Dance marketplace - Antonio Pacelli. [ONLINE] Available at: https://www.antoniopacelli.com/marketplace/category/irish-dance-related-services. [Accessed 07 December 2018].

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I found this article produced in 2017, showing that the questioning of whether dancers are athletes, artists or both still continues.

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Dance has been part of my life since I was two years old. As a little girl, I fell in love with the tutus, pretty pink shoes and sparkles. My Saturday mornings were dedicated to dance and soon enough my life became consumed with practicing multiple times a week at the studio and competing every weekend.

I enjoy the intense physicality, the discipline and the endless joy dance provides me with. I have always considered myself an artistic athlete and argued that dance is also a sport.
Regardless of the genre, dance is both physical and mental every step of the way. Much like athletes, dancing requires rigorous training, mental concentration, stamina, drive, perseverance, flexibility and endurance.

After undergoing spinal fusion, I had to train myself like an athlete would in order to dance again. During my recovery, I had to continuously work through the pain, exercise, and stretch my body, so I could regain my range of motion and strengthen my muscles. I took my weaknesses and made them my strengths, by doing what needed to be done and, as a true dancer should, trained my body in the pursuit of elegant, precise movement.

As an "athlete," I encouraged myself to focus on improving my physical skill and flexibility.
As an "artist," I was driven to find the joy again that would allow me to become the dancer I once was.
Although there are many physical attributes that align with athletes, it is important to remember that dancers are artists.
Growing up in the dance world, I began to realize that this weekly activity was so much more than some fun fitness. There are so many elements beyond physical agility and strength dancers need to possess.

With every beautiful pirouette and arabesque, dancers appear effortless. They have rhythm, grace, balance, technique, beauty and passion. Dancers have the ability to draw the audience in and speak volumes through their movement. There is a great need for expression, musicality and creativity. These are the key components that pair with individuals' physical capabilities that form a well-rounded dancer.

Dancers are masters of their work. They create emotional experiences with their bodies that come from deep within their souls.
"Great dancers are not great because of their technique, they are great because of their passion," Martha Graham, dancer and choreographer said.

I believe that we cannot just stress the physical musculature and virtuosity required for dancing. A true dancer is someone who delves beyond the surface of their technique and creates an emotional connection with their audience through their expression.
As dancers we cannot limit ourselves to being labeled as just athletes.
Our passion for creativity, giving meaning to movement, making a story out of a song, our attention to detail and emphasis on expression and soulful choreography makes us artists.
"It takes an athlete to dance, but an artist to be a dancer," Shanna LaFleur said.

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Oh my feet! Are dancers artists or athletes?

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Dance has been part of my life since I was two years old. As a little girl, I fell in love with the tutus, pretty pink shoes and sparkles. My Saturday mornings were dedicated to dance and soon enough my life became consumed with practicing multiple times a week at the studio and competing every...

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The aesthetics of dance are set so high that people are even afraid of going to dance class.

The Body Is Not An Apology. 2018. “But They Were Nice…So Why Did I Hate Dance Class?” On Being Fat & Feeling Safe. [ONLINE] Available at: https://thebodyisnotanapology.com/magazine/but-they-were-nice-so-why-did-i-hate-dance-class-on-being-fat-feeling-safe/. [Accessed 06 December 2018].

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Ever since I was in senior high school, I wanted to learn how to dance.

I'd done a bit of dancing as a kid, but it was not until I was about eighteen that I got truly bitten by the dancing bug. And while many of the other things I was obsessed with back then have failed to keep my interest, my enthusiasm for dancing has never wavered.

I think that, more than anything, dancing appeals to my sense of artistry. I like creating and/or witnessing things that evoke emotion in myself or others. That, to me, is what art is all about, and I have always interpreted dancing as evoking emotion through body movement. Perhaps it is because the human body fascinates me, but there is something about emotion through body movement that I find particularly evocative.

I wanted to learn how to dance so badly it hurt. But I was scared. Terrified, really. The idea of going to a dance class, being in a room full of dancers, was utterly petrifying. What if they looked down at me? What if they whispered to each other and said unkind things? After all, I looked nothing like any of the dancers in So You Think You Can Dance, or in the videos I had found all over YouTube. They were all small, thin, athletic. I was none of those things.

I tried to face my fear once when I was nineteen. I went to a nearby hip hop dance class, and proceeded to spend an hour and a half learning a very smart, very nice-looking, challenging-but-not-impossible routine. Thinking back on it, I was perhaps not quite as slick as the more experienced dancers were, but I certainly was not completely hopeless at it. There was potential there. Most strikingly, the teacher and the other students were all completely lovely people. The teacher was welcoming, the students said no mean words to me or each other, and they greeted me warmly when I was introduced to them.

Which makes it all the more ridiculous that it was an utterly awful experience. I was so distraught by the end of it that I carelessly backed the car into a wall on my way out.

For the next few years I would frequently be tempted to try again and go to another class, but the memory of my previous dabble would make me immediately stamp out that idea. Even now, as I write about it, I can feel a slight wave of anxiety go through me. But if the people at the class were so nice and the material being learned was challenging but doable (just the level I like any learning material to be), why was it such a bad experience?

It took me a while to work it out, but when I finally did it was as though I had perfected alchemy, it felt that significant. The problem was that, despite all of the kindness I was shown that evening, I did not feel safe. The teacher and other students, for all their loveliness, were not 'my' people. They were experienced dancers, cool kids, attractive and popular. I was the ugly fat beginner. As the obvious outsider among them, I couldn't help but feel scared and anxious.

But despite this bad experience, my desire to dance only got stronger. I spent more time watching music videos with good dance routines, I became addicted with Dancing with the Stars and So You Think You Can Dance. I researched different styles of dance. I even internet window shopped for dance clothes (surely one of the most boring elements of being a dancer).

I also started to dabble a little with dancing in my own environment, trying to learn a couple of the dances from my favourite music videos at home. It was fun enough, but it wasn't what I was after. I wanted to pursue dance in a more academic way. I wanted to learn about technique and style. I wanted to study it. I wanted to practice it. I wanted teachers and lessons and homework and maybe even an exam or two. But I was too afraid of feeling unsafe to give it a try. Even after I became a fat activist and it stopped being a case of 'I'll do it when I've lost so much weight', and I started getting into things that I had been holding off doing before, dancing was still an elusive dream that I wasn't sure would ever become a reality.

But then, about a year ago, I was talking to some friends about my love for dance and contrasting fear to learn. One friend, a dancer herself, asked me if I had heard of a particular school based in London. I told her I hadn't, but that I would do a little online investigating. I went to their website, and right there on the first page were the following words:

Not everyone who wants to learn to dance is young, skinny, graceful, cis-female and gives a toss. In fact, most of us aren't...you want to give it a go but you're worried you wouldn't be able to keep up; you'll get stuck in the kids' class, or you'll look like out of place in your oversize t-shirt and those sweatpants that haven't seen the outside of the flat. ... [This school is] about individuals reconnecting with their bodies; sticking two fingers up to society's prejudices about gender behaviour, beauty, and identity; and gathering our messy, hard to define, WIP-selves in a space where that imperfection is not only tolerated, but celebrated.

More Radical Reads: Learning to Love It: How A "Special" Dance Class Helped Me Find My Beauty

It was as though my exact wishes had been directly answered.

I decided to give one of their classes a try. I was sceptical, of course, and more than a little nervous. After all, this studio was saying all the right things on their website, but that doesn't necessarily mean that I would gel with them. As far as I was concerned, there was every chance that I would still feel unsafe despite everything. But it was too good an opportunity to pass up, so I girded my loins and went.

As it turned out, the school - my school, as I now like to think of it - was perfect for me. The first thing that happened when the class started was that we all sat in a circle and introduced ourselves, told everybody what our preferred pronouns that day were, and if there was anything about our bodies the teacher needed us to be aware of. We then had to stay seated while the teacher explained the studio rules, the most important of which, it was emphasised, being 'don't assume'.

I think that was the point where I knew that I knew I had found the right dance school for me. The rule 'don't assume' really stuck, for everything it means. We had to agree that we would not assume anything about anybody, be it their gender, their level of fitness, their ability to move, anything. So as well as not assuming that everybody would be natural dancers, fast learners, graceful, flexible, sprightly, and whatever else, we also could not assume that anybody would NOT be natural dancers, fast learners, graceful, flexible, sprightly, and whatever else. This meant that nobody else that was there was allowed to assume that I, as a fat person, would be a less competent dancer than anybody else. To know so explicitly that we were expected to treat everybody equally, and that our differences would not only be tolerated, but celebrated, was a really important thing.

More Radical Reads: It's Never Been More Obvious to Us: The Burlesque Body is Political

I have now been part of the school for eight months, and learning how to dance is every bit as wonderful as I had always hoped it would be. I absolutely love dancing. I love practicing complicated steps, I love working on tricks, I love perfecting my poses and movements, and I love critically analysing and adjusting how I dance so that my body is conveying what I want it to convey, whether that be anger, cheekiness, sexiness, sadness, or joy. In fact, the only thing I don't love is that my body gets tired before I get bored.

I cannot tell you what it has meant for me, my happiness, and my well-being, to finally be able to start to realise this dream I have held for so long, and to feel truly safe and free to do so. My fortune in finding a safe space to dance is forever clear to me, and it makes me all the more aware of just how important it is for there to be more safe spaces for people, and particularly people who ever feel in any way 'different', to pursue their dreams.

Love and Peppermint Cadbury,
Gillian

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"But They Were Nice...So Why Did I Hate Dance Class?" On Being Fat & Feeling Safe

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The idea of going to a dance class, being in a room full of dancers, was utterly petrifying. They were all small, thin, athletic. I was none of those things. But the teacher and the other students were all completely lovely people. But if the people at the class were so nice...

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When searching on google images ' ballet dancer' the majority of the pictures showed skinny, tall women. Showing the evident aesthetic within this style of dance.

Weird Little Worlds. 2018. The Enemy - A Ballet Story - Weird Little Worlds. [ONLINE] Available at: http://weirdlittleworlds.com/the-enemy-a-ballet-story-2/. [Accessed 06 December 2018].