https://padlet.com/emiliesears1/pf5v46bbadp2445z en-us 2022-12-05 21:22:46 UTC 2022-12-06 19:30:14 UTC hello@padlet.com emiliesears1 https://padlet.com/emiliesears1/pf5v46bbadp2445z/wish/2410536734 This shows some progression in the fluidity of the movement, but is still lacking in confidence. ]]> 2022-12-06 11:42:56 UTC https://padlet.com/emiliesears1/pf5v46bbadp2445z/wish/2410536734 emiliesears1 https://padlet.com/emiliesears1/pf5v46bbadp2445z/wish/2410544664 This was the final day of moving through this sequence, and I can see a lot more strength and confidence showing through. While it is not perfect, I am proud of my progress!]]> 2022-12-06 11:51:42 UTC https://padlet.com/emiliesears1/pf5v46bbadp2445z/wish/2410544664 emiliesears1 https://padlet.com/emiliesears1/pf5v46bbadp2445z/wish/2410547552 The information I have gathered through research has positively impacted my progress for ground based class this term. For the first month, I started and ended the classes feeling weak and exhausted. Partially because of my lack of nutrients and sleep but also because I do not have a strong background in a lot of wrist/hand/arm weight bearing movement, so my body was having to adjust and adapt every day. 
Once I prioritized food and mindfulness, I noticed a strong change in my presence in class. While I still found myself tired at the end of classes, I did not feel wiped out and as time went on I really noticed my body getting stronger. ]]> 2022-12-06 11:55:04 UTC https://padlet.com/emiliesears1/pf5v46bbadp2445z/wish/2410547552 emiliesears1 https://padlet.com/emiliesears1/pf5v46bbadp2445z/wish/2410547698 2022-12-06 11:55:14 UTC https://padlet.com/emiliesears1/pf5v46bbadp2445z/wish/2410547698 emiliesears1 https://padlet.com/emiliesears1/pf5v46bbadp2445z/wish/2410548008 Macy Burkett from KU Recreation explains the seven pillars of self-care in these categories:
-physical
-mental
-emotional
-spiritual
-social
-sensory
-creative]]> 2022-12-06 11:55:36 UTC https://padlet.com/emiliesears1/pf5v46bbadp2445z/wish/2410548008 emiliesears1 https://padlet.com/emiliesears1/pf5v46bbadp2445z/wish/2410548143 2022-12-06 11:55:47 UTC https://padlet.com/emiliesears1/pf5v46bbadp2445z/wish/2410548143 emiliesears1 https://padlet.com/emiliesears1/pf5v46bbadp2445z/wish/2410554948 2022-12-06 12:03:20 UTC https://padlet.com/emiliesears1/pf5v46bbadp2445z/wish/2410554948 emiliesears1 https://padlet.com/emiliesears1/pf5v46bbadp2445z/wish/2410556005 Along with the buckets, journalling has been a great outlet for me to put my anxiety or joyful moments onto paper to reflect back on. 
Moving into this new season of life with school and moving to a new country, I have really enjoyed journalling my progress and awareness as I am growing into myself.
I can be my harshest critique and noticing how discouraged I was at the beginning of the term, makes me even more grateful for how I feel at the end of it. I still have a lot of room to grow and learn, but I am so excited to keep moving forward!]]> 2022-12-06 12:04:29 UTC https://padlet.com/emiliesears1/pf5v46bbadp2445z/wish/2410556005 emiliesears1 https://padlet.com/emiliesears1/pf5v46bbadp2445z/wish/2410557139 When you eat, blood rushes to the stomach to digest the food and move it to the working muscles. This is why the preferable time to eat is 2 to 4 hours prior to physical activity. 
Since I am usually rushing out the door and often bring food with me, I usually am able to eat at least an hour before my classes since I am staying in Romford. If time is really working against me, and I really need something in my body, I make sure it is at least 30 minutes before class to allow my body to digest. If I were to eat right before class, my body would start movement before the food was digested, resulting in either feeling sick or tired.  ]]> 2022-12-06 12:05:52 UTC https://padlet.com/emiliesears1/pf5v46bbadp2445z/wish/2410557139 emiliesears1 https://padlet.com/emiliesears1/pf5v46bbadp2445z/wish/2410566184 Carbohydrates are incredibly important for dancers, so cutting them out completely would be difficult on the energy supply. 
Especially in ground based foundation which is a long duration, moderate to high intensity class, the carbs help me get through the class with intention and presence. This is because carbohydrates prevent fatigue as well as stop the body from using protein from muscle.

]]> 2022-12-06 12:15:22 UTC https://padlet.com/emiliesears1/pf5v46bbadp2445z/wish/2410566184 emiliesears1 https://padlet.com/emiliesears1/pf5v46bbadp2445z/wish/2410572223 Being mindful of where I want to be and how I can realistically get there keeps me motivated and relieves stress because I am treating the problems now instead of avoiding them. ]]> 2022-12-06 12:21:48 UTC https://padlet.com/emiliesears1/pf5v46bbadp2445z/wish/2410572223 emiliesears1 https://padlet.com/emiliesears1/pf5v46bbadp2445z/wish/2410573788 2022-12-06 12:23:30 UTC https://padlet.com/emiliesears1/pf5v46bbadp2445z/wish/2410573788 emiliesears1 https://padlet.com/emiliesears1/pf5v46bbadp2445z/wish/2410577879 2022-12-06 12:27:40 UTC https://padlet.com/emiliesears1/pf5v46bbadp2445z/wish/2410577879 emiliesears1 https://padlet.com/emiliesears1/pf5v46bbadp2445z/wish/2410589160 When I first arrived in the UK, I started classes the next day with no time to go grocery shopping or fully settle into where I was staying. The first ground based foundation class I had on that first Tuesday was rough. My body was shaky during the class and very sore afterwards and I was so discouraged, thinking that I would not make it through the term. 
After this first class, I set two goals for all of my classes; get through the duration of the class and work intentionally. As long as I gave everything a try no matter how I was feeling physically or emotionally, I knew I could stop if I needed to. Apart from fatigue, a lot of my road blocks were doubt about my abilities. Making sure that I tried everything once made me realize how capable and strong I actually was!

Once I could actively participate for the duration of the classes, I set more specific goals for myself, such as:
- working to balance in my high shelf rather than falling out of it
- moving through the sequences with fluidity and intention
- gain strength in my arms and feel comfortable on my hands]]> 2022-12-06 12:39:18 UTC https://padlet.com/emiliesears1/pf5v46bbadp2445z/wish/2410589160 emiliesears1 https://padlet.com/emiliesears1/pf5v46bbadp2445z/wish/2410598399 This is an example of me finding the correct alignment for my high shelf]]> 2022-12-06 12:48:08 UTC https://padlet.com/emiliesears1/pf5v46bbadp2445z/wish/2410598399 emiliesears1 https://padlet.com/emiliesears1/pf5v46bbadp2445z/wish/2410607866 With the mental awareness buckets (seven pillars of self care), I have been mindful of what I need from day to day. Am I feeling physically drained? Do I have sensory overload? 
Have I been creative recently? If I feel off, I check into these 7 buckets and try to understand what I need.]]> 2022-12-06 12:56:34 UTC https://padlet.com/emiliesears1/pf5v46bbadp2445z/wish/2410607866 emiliesears1 https://padlet.com/emiliesears1/pf5v46bbadp2445z/wish/2410642449 2022-12-06 13:23:08 UTC https://padlet.com/emiliesears1/pf5v46bbadp2445z/wish/2410642449 emiliesears1 https://padlet.com/emiliesears1/pf5v46bbadp2445z/wish/2410642515 2022-12-06 13:23:11 UTC https://padlet.com/emiliesears1/pf5v46bbadp2445z/wish/2410642515 emiliesears1 https://padlet.com/emiliesears1/pf5v46bbadp2445z/wish/2410649020 2022-12-06 13:27:23 UTC https://padlet.com/emiliesears1/pf5v46bbadp2445z/wish/2410649020 emiliesears1 https://padlet.com/emiliesears1/pf5v46bbadp2445z/wish/2410650509 2022-12-06 13:28:19 UTC https://padlet.com/emiliesears1/pf5v46bbadp2445z/wish/2410650509 emiliesears1 https://padlet.com/emiliesears1/pf5v46bbadp2445z/wish/2410657137 I took this video when I was first learning Arran's techniques. While I am completing the movement, the fluidity could be improved and overall stability in my legs. ]]> 2022-12-06 13:32:55 UTC https://padlet.com/emiliesears1/pf5v46bbadp2445z/wish/2410657137 emiliesears1 https://padlet.com/emiliesears1/pf5v46bbadp2445z/wish/2410668009 Link]]> 2022-12-06 13:40:23 UTC https://padlet.com/emiliesears1/pf5v46bbadp2445z/wish/2410668009