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Dear Katie: I'm Being Bullied at My Dance Studio!

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In our "Dear Katie" series, former NYCB soloist Kathryn Morgan answers your pressing dance questions. Have something you want to ask Katie? Email dearkatie@dancespirit.com for a chance to be featured!

Dear Katie,

I'm being bullied by one of the girls at my studio, and it's awful. I've talked to my dance teacher and confronted the bully directly, but it hasn't made a difference. What should I do?

Faith


Dear Faith,

I'm sorry you're having such a terrible time in class. There are two ways to approach this situation. One is to do your best to ignore the bully. A bully's goal is to get under your skin. If you can, put her actions out of your mind, and focus solely on your dancing. If you don't give in to her, she may eventually stop.

But that doesn't always happen. If the bullying is bad enough that you can no longer concentrate in class, it might be time to look at other studios. Usually, I'd say to ask a teacher to intervene first—but you already have, to no avail. And I'd hate for you to slide backwards in your training because of a determined bully.

Neither solution is easy. But at the end of the day, remember that you're in dance class because you love to dance . Don't lose that joy. Do what you have to do to find it again. And if you need outside help, don't hesitate to look for it. I'd suggest starting with websites like stopbullying.gov and prevnet.ca, which offer resources and information about bullying for kids, teens, and adults.


For more of Katie's helpful tips and advice, click here .


Can Eating Clean Make You a Better Dancer?

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You've seen it a million times: A glamorous, toned dancer posts a perfectly styled shot of her colorful smoothie bowl. The caption gushes about how great you'll feel if you eat "clean"—but what does that actually mean? DS asked registered dietitian/nutritionist Rachel Fine and holistic health coach (and founder of The Whole Dancer) Jess Spinner for all of the dirt.


Clean = Pristine?

"Clean eating involves stripping away the preservatives, added sugars, and sodium that go into many mass-produced, processed foods," Fine says. "When you eat clean, you're avoiding the additives that give packaged foods longer shelf lives." Spinner agrees: "Aspiring to eat clean is all about cutting out processed, chemical-laden foods from your diet. The goal of eating clean is to focus your eating plan on foods that are as close as possible to their original state. That way, they're providing optimal levels of nutrients and health-protective benefits."

If you're choosing foods and constructing your meals from minimally processed sources, you should be able to count (and pronounce!) the number of ingredients in that meal on one or two hands. "Clean eating puts the focus on whole foods, which are the foods that usually aren't packaged," Spinner says. "And when they are packaged, you'll see only ingredients you immediately recognize as food, like almonds, walnuts, and black beans."

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What's an example of a clean-eating choice? Grabbing a locally grown apple for that between-classes snack, instead of reaching for a bag of chips or another packaged option. "Choose foods that are literally grown in your state and are in season, like apples and stone fruits in the fall," Fine says. "Eating sustainably and locally helps to strip away the excess because you're not having to add preservatives, sodium, and sugar in order to ship."

When Clean Gets Muddy

Spinner notes that "eating whole, unprocessed, close-to-the-source foods is great to strive for, but not always easy." That's especially true if you don't make most of the food-shopping and cooking decisions at your house. Minimally processed foods should be your goal, Fine says: "Nobody can eat 100 percent clean. It's impossible because we can't always control exactly what goes into our meals and snacks. But do what you can to make better choices when you have the opportunity."

You'll often hear clean eating associated with paleo, vegan, and gluten-free diets—but you can absolutely strive to eat clean on any eating plan. "Steer clear of social media influencers or fellow dancers who try to tell you there's one specific diet that's healthiest for everyone," Spinner warns.

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Eating clean shouldn't ever feel restrictive, overwhelming, or like you're following a particular set of rules all the time. "Food is a very important social and cultural aspect of life," says Fine. "When you're out with your friends, or when you're enjoying a holiday dinner, you can just relax and enjoy what's being served." Occasionally treating yourself to your favorite junk foods can and should be part of a clean-eating philosophy.

A version of this story appeared in the December 2017 issue of Dance Spirit with the title "Lean, Clean, Dancing Machine?"

This Dad Wearing a Tutu in His Daughter's Ballet Class Will Give You #AlltheFeels

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Have we mentioned lately how much we love dance dads ? Especially ones who show up to their daughter's ballet class sporting a tutu, like Thanh Tran.


Tran accompanied his daughter, Adriana, to "Parents' Night" at her studio, and decided the event called for some proper ballet attire. He told Global News, "She asked me to dance with her because her mom is seven months pregnant and she thought it would be funny to see me attempt ballet dance moves. Every kid had [a] parent with them—mostly moms—but I was one of two dads who did the class and the only one who dressed up."

The resulting video and photos are straight-up adorable, and Tran is our new favorite #DanceDad! Check out the video below!



All the Latest Proof that The Rockettes Will Forever Be #SquadGoals

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One of the most beautiful things social media has brought us is the ability to feel like we're up close and personal behind-the-scenes with all our favorite dancers. And one of our favorite stars to Insta-stalk are actually two casts of 36 scintillatingly synchronized precision dancers. I'm talking, of course, about my mild obsession with the legendary Radio City Rockettes.


So in honor of the Radio City Christmas Spectacular literally kicking off its 85th season last Thursday night—the show is better than ever, y'all, go see it—here are all of the latest, greatest Rockettestagrams. (Is that not a word yet? Well, it should be.)










150 Costumes? 50 Pounds of Snow?? NYCB's #NutcrackerNumbers Will Kind of Blow Your Mind

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We all suffer from Nutcracker fatigue sometimes. After a zillion performances, it's hard not to. But there's nothing to restore your little-kid sense of Nutcracker wonder like a look at the sheer scale of a world-class Nut .

New York City Ballet's iconic production of George Balanchine's The Nutcracker opens on Friday, and for the past week, the company has been Tweeting out some seriously eye-popping #NutcrackerNumbers. The stats cover everything from the number of jingle bells used on each Candy Cane costume (that'd be 144) to the watts of light used in the show's grand finale (ONE. MILLION. WATTS.).


Here are a few more of our favorites:

Happy Nutcracker season, friends. We're going to get through this—even if we're not lucky enough to be illuminated by a million watts (still not over it) of stage lighting.

This Amputee Dancer Is About to Make His Debut in "Step Up: High Water"

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When you think of a dancer, a double leg amputee may not be the first thing that comes to mind. But Eric Graise, who's one of the stars of the upcoming "Step Up: High Water" YouTube Red series , hopes to change that. Graise, whose legs were amputated as a child due to missing fibula bones, will play a character named King in the new dance series, set to debut early next year.


Though Graise has always had a passion for movement, he initially shied away from dance because of the limitations his amputations posed. Things changed when one of his theater professors showed him a video of a performance that featured an amputee dancing without prosthetics. The video inspired him to audition for Full Radius Dance , a company that includes dancers with disabilities. Graise earned a spot in the company, and attributes his acceptance of his disability to his participation in the dance company and the things he's learned on the dance floor.

Checkout Graise's moving story in the video below, exclusive to Dance Spirit , and let it inspire you to make your own "impossible" dreams possible.

P!nk's AMA Performance with Bandaloop was EPIC

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P!nk, known for her high-flying, acrobatic awards show sets, has literally raised the bar for pop stars everywhere. For her performance at last night's American Music Awards, P!nk decided to break out some flips and tricks ON THE SIDE OF A BUILDING. WHILE FLAWLESSLY SINGING HER FACE OFF. You know, just casually, like you do when you're a full-on goddess.


😱 😱 😱

P!nk enlisted the help of the dancers of BANDALOOP , known for their jaw-dropping " vertical dance performances ," which makes us even happier about this whole thing because we love, love, love seeing awesome dancers get well-deserved mainstream coverage.

But P!nk really, truly held her own next to those dancers and presented some pretty impressive technique, all while belting "Beautiful Trauma," one of her newest songs.

Watch the insane performance for yourself. Seriously, it's the stuff award show legends are made of:

Taja Riley Writes a Letter to Her Teenage Self

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Taja Riley's bold, full-out presence and unique ability to mix hard-hitting hip hop with smooth, sensual choreography paved the way for her success in the commercial industry. She's danced with music icons like Chris Brown, Janet Jackson, Ne-Yo, Kanye West, 50 Cent, Pitbull, and Bruno Mars, and has assisted with choreography for Britney Spears' Femme Fatale tour, Demi Lovato's Skyscraper tour, and Beyoncé's Mrs. Carter tour. She also appeared in Beyoncé's groundbreaking visual album Lemonade . Raised in Virginia Beach, VA, Riley grew up training at Denise Wall's Dance Energy. Currently, she's on faculty at New York City Dance Alliance, where you can catch her touring the convention circuit. —Courtney Bowers


Dear Taja,

Baby girl, trust me, you're going to do great things, but I need you to get a few things straight.

First of all, dance is not your life! Even though it's something you're truly passionate about, it doesn't define you as a human being. YOU ARE UNLIMITED.

Don't let anyone tell you that you're not capable of becoming a legend. If you want to be legendary in every aspect of your life, know that what you're asking for comes with great responsibility, and requires selflessness and resistance. You'll be punched, kicked, wounded, knocked down, but get up fast and show them your grills. Pain is so much fun when you stop recognizing it as pain and start recognizing it as growth.

Riley (second from right) as a student (courtesy Riley)

Place your values over convenience when you make choices. Your biggest dreams are your most prized possessions. Treat them like you would your favorite pet. Feed them every day. Spoil them by giving them your focus and attention with every decision you make.

Never stop being a student. Recognize every moment as a lesson, every experience as a school, and every connection you make as homework to better yourself.

You'll be placed underneath a magnifying glass, and some people will be ready to examine your flaws. Blind them with your radiance. If they try to cut you down, that'll only make you a more expensive diamond.

If you're the smartest person in the room, leave immediately. You're in the wrong room. The five main people you spend the most time with will be a visual of your next five years.

Riley as a young dancer (courtesy Riley)

Under no circumstances are you to ever quit on yourself. EVER. This life that you're living isn't just about you, it's about all of the things you hold most dear, so stay the course.

You're so fly. Greet every day with open arms, like expanded wings. I guarantee you'll stay in the air. Don't confuse this for being above anyone or anything, though—yo' butt is on the ground and needs to stay there.

Hug the fam. Plant the seeds. Tend to your garden and bloom, you hippie child.

I LOVE YOU ALWAYS,

(and I'll be waiting with some Chick-fil-A and "Got to Give It Up" on repeat!)

Taja Riley


Here Are the Danciest Highlights of This Year's Macy's Thanksgiving Day Parade

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Turkey is great and all, but the best part of Thanksgiving? It's watching some truly fantastic dancing on television, courtesy the Macy's Thanksgiving Day Parade. On Thursday, when your arms are sore from mashing potatoes and/or you need to escape crazy Aunt Linda, head to the living room to catch these super-dancey parade highlights:


-34th & Phunk, a group of 60 young dancers choreographed by WilldaBeast and Janelle Ginestra (eee!)

-"Dance Moms"/YouTube star JoJo Siwa

-The Broadway casts of Once on This Island , SpongeBob SquarePants , and Anastasia

-The dancers and cheerleaders of Spirit of America Dance and Spirit of America Cheer

-A dance group called the Red Hot Mamas, which is very much a real thing

-The Radio City Rockettes , of course!

Happy (almost) Thanksgiving, dance friends! And while you're waiting for Turkey Day to roll around, check out Macy's pics and footage of parade rehearsals:

"DWTS" Finale Recap: And the Mirrorball Trophy Goes To...

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What a week in the "Dancing with the Stars" universe, amirite? After we bid farewell to Drew Scott and Emma Slater on Monday (in a surprise to pretty much nobody, despite the duo's strong performance in a super-fun freestyle that evening ), it was time, last night, for Season 25's Grand Finale. And goodness, I don't know if we've ever seen quite so many perfect scores thrown around the ballroom. The final three—Frankie Muniz and Witney Carson, Jordan Fisher and Lindsay Arnold, and Lindsey Stirling and Mark Ballas—performed a total of six routines on Tuesday, and five of them earned straight 10s. Yes, those scores were well-deserved; the finalists danced their bedazzled behinds off. But it also felt like the judges were channeling Oprah. YOU get a 10, and YOU get a 10, and YOUUUU get a 10!


It's hard to choose highlights from an evening that was essentially all highlights. But we're always suckers for a good "DWTS" holiday number, of which there were several last night (it's November, y'all!). We were especially into the pros' twinkly take on "It's the Most Wonderful Time of the Year," led by Victoria Arlen (miss her!) and Val Chmerkovskiy.

We also love, love, love it when the show revisits some of the best numbers of the season. Last night each finalist got to take a second crack at an old favorite, and because those were without question the strongest performances of the evening—familiar turf makes everything easier!—we'll just post them all here for your enjoyment. (Yes, they all got perfect scores, obvi.)

So, after all that, who took home the Mirrorball Trophy? Your Season 25 champions are...

... JORDAN FISHER AND LINDSAY ARNOLD!

Are we surprised? Not a bit. Are we 1000 percent happy about not being surprised? Absolutely. Dude is the real deal .

Congrats, Jordan and Lindsay!

The Dance We're Thankful for This Year

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Happy Thanksgiving, dance friends! Since today is a day for reflection and gratitude (and eating...so much eating), I asked my fellow Dance Spirit editors to tell me the dance-world things they're most grateful for. Here's what they had to say:


Courtney Bowers, managing editor: "I'm thankful for Jennifer Garner's hilarious ballet memes , Michaela DePrince's super-cool behind-the-scenes vlog , Janelle Ginestra's #Beastmode , and the magical Rockettes for always kicking off the festive holiday season perfectly."

Olivia Manno, assistant editor: " This year, I'm thankful for Dorrance Dance's insanely inspirational performance of Myelination at Fall for Dance, for Reid Bartelme and Jack Ferver saying everything we're thinking on their podcast ' What's Going On With Dance And Stuff ,' and for Harper Watters and Chun Wai Chan doing the Spicy Noodle Challenge on an episode of ' The Pre Show ,' which resulted in this very important content:"

Helen Rolfe, assistant editor: "Forever #grateful to live on the same planet as James Bruce Whiteside and his Instagram captions (which always make me giggle). Also pre-grateful that Allison Holker and tWitch are hosting this year's 'Disney's Fairytale Weddings ' special on Freeform December 11—dreams really do come true, y'all."

And me? I'm thankful for Cosmo the Cougar's soul-destroying moves , and Yanis Marshall slaying on the runway at Fashion Week , and the fact that Mean Girls: The Musical is a real thing that exists now , and Tiler Peck's insane fouettés on a varnished wood floo r —and, most of all, for this wild, wonderful job that lets me nerd out about dance 24/7.

Enjoy your turkey, everybody! 🦃 🦃 🦃

Kyle Hanagami's Adele Video Will Give You So Many Chills

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If just listening to Adele's "Love in the Dark" is enough to make you ugly cry, wait until you see Kyle Hanagami's powerful choreo to the song, which reduced us to weepy, sniffly puddles.


Inspired by Leroy Sanchez's cover of the soulful track, Hanagami created a dance illuminated only by ghost lights, choreographing each lighting cue into the dancers' movements. It's a little otherworldly and a lot brilliant and a thousand percent guaranteed to give you chills. I mean:

The video also features some of our favorite dancers, including Haley Fitzgerald , Zack Everhart , and Rudy Abreu. Get out your tissues and watch the whole thing:

Quiz: What's Your Audition Type?

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We all know audition season can be super nerve-wracking. How will you perform under pressure at that upcoming summer intensive/industry gig/college dance program tryout? Take our quiz below to find out—and learn how to deal. (And if you need even more audition tips and tricks, check out our upcoming January Summer Study Issue, available in a few weeks!)


How Chantel Aguirre Stays Healthy, Happy, and at Peace While on the Road With Shaping Sound

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Chantel Aguirre is a member of Shaping Sound , a newlywed , and a former Dance Spirit cover girl . And if you happen to follow her on Instagram (which you obviously do, right? ), you know that the ballerina-turned-contemporary-dancer seems to permanently rock the dreamy, ethereal glow of a well-rested goddess. How does she take care of herself, even while touring the country in Shaping Sound's newest show, After the Curtain ? "My overall goal every day is finding balance," Aguirre says. "I try to fuel myself with all things pure—in foods, in the people I surround myself with, and in my overall mindset." Here are 11 more ways Aguirre keeps her mind and body at peace on the road.


She does what she loves with the people she loves...

"Being on tour is absurdly exciting, overwhelming, and invigorating," says Aguirre. "The fact that we are constantly surrounded by our best friends and our art, and that we're able to constantly share it—that in itself fuels me. The people I tour with and the time we get to share exploring the cities we're in is so special. I try to step out of myself daily and see the position I'm in, the things I'm blessed enough to do 'for work,' and it grounds me and astounds me."

...and one of those people is her husband!

"I am so grateful to travel and dance every night with my husband, Michael Keefe," Aguirre says. "Just saying that brings me joy, but experiencing it is surreal."

She helps people—and herself

"I feel that health and wellness can come from an overall mindset of peace, and when you give and promote love, you feel it in return," Aguirre says. "I've realized through this tour, even though I'm not out in the world voicing my opinions and views on a better way of treating others, that our show and the message behind it are doing those things. I've had so many fans message me or talk to me after the show about how the show moved them, how my character and her position changed them, and how they feel more empowered after experiencing our story. That means everything to me. That mends my aches and pains, and gives me the energy to do five shows in a row."

She celebrates her tribe

"Every night after the show, we watch our performance on the tour bus," Aguirre says. "We change, construct, and celebrate the other dancers. Those moments are big for me. They make our story more united."

She's constantly researching healthy hot spots

"Kate Harpootlian, my husband, and I do extreme research on our tour bus rides en route to our next city," Aguirre says. "We find the healthiest cafes, the places that brew up great almond milk matchas, and the best hot yoga classes."

She follows a mostly animal-cruelty–free lifestyle—but doesn't drive herself crazy with it

"I mainly eat vegan, with some fish here and there, so finding good, healthy food on the road is a priority," says Aguirre. "I'm not insanely strict because of all the traveling, and sometimes all I can find is something with a bit of dairy or fish, so I let it be. All in balance, right?"

She keeps healthy snacks on standby

"I always travel with RX Bars that have minimal ingredients and natural, organic dried mangos," she says. "And matcha is my mate! I'm in love with all things matcha. It's a great alternative to coffee, with so many health benefits. It's made from the highest quality green tea, and it's rich in antioxidants. Pretty powerful stuff!"

She loves hot yoga

"Hot yoga is my favorite way to reorganize my body and mind," Aguirre says. "It's a safe space to challenge my flexibility and focus. If I take a class on a show day, I still feel warm, centered, and grounded before our stage warmup. My favorite classes are at Core Power Yoga—I love the C2 Vinyasa Flow class. By the end of class, you're in a puddle of sweat and you feel so clear."

She's into the little details that make a big difference

"Candles are huge—I light them everywhere we go," she says. "Candles change the overall vibe and ambiance as soon as they're lit. I also travel with the matchbooks we gave out at our wedding that say, 'The Best Is Yet To Come.' Every time I light a candle, my mind lights up with the most beautiful memories of that day."

She travels with essential oils and Harry Potter

"I'm an essential oil addict," she says. "I love DoTerra essential oils and use them to remedy everything. I'm a firm believer in using natural products to ease aches and illnesses. I even put my oils in my evening or morning baths. If there's a tub, I'm in it—and I'm reading in it! My favorite books to escape into are the Harry Potter series, but I also love books on enlightenment, health, and healing. I'm currently reading Tell the Truth, Let the Peace Fall Where it May by Bryan Reeves."

She prioritizes exploration

"Exploring is my other passion besides dance," Aguirre says. "I love seeing new places, sights, and hidden gems. Michael and I love walking around, finding little shops and vintage stores, and adding little things to our memories. It makes me more whole."

Dear Katie: I Can't Find the Perfect Pair of Pointe Shoes!

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In our "Dear Katie" series, former NYCB soloist Kathryn Morgan answers your pressing dance questions. Have something you want to ask Katie? Email dearkatie@dancespirit.com for a chance to be featured!


Dear Katie,

I can't find the pointe shoe that's right for me! I've been on pointe for almost three years now, and I've tried all kinds of brands and styles, but nothing feels perfect. Do you have any advice?

Mallory


Dear Mallory,

No pointe shoe is ever going to feel perfect, but you should be able to get to a point (haha!) where they feel fairly natural on your feet.

First, check the fit. Sometimes going up or down a length and/or a width can make all the difference. Box length is important, too. If your box is too long, for example, you won't be able to get over your shoes no matter how hard you try, which can be extremely uncomfortable. If you haven't been professionally fitted, I highly encourage you to do so.

But being comfortable in pointe shoes isn't just about fit. I'd also encourage you to start doing barre on pointe. Basic tendu and dégagé exercises will teach you how to use your feet inside your shoes, which will help the shoes themselves feel better.


For more of Katie's helpful tips and advice, click here .


Up in Arms: How Tappers Can Make Their Upper Bodies Sing

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In "Sunday Candy," one of Caleb Teicher's popular "Chance Raps | Caleb Taps" videos, the Bessie Award-winning performer has as much to say with his upper body as he does with his feet. In one section, his hands whack the air in front of him as though he's at a drum set; in another, they point skyward to accent Chance the Rapper's lyrics with the precise lines of a jazz or musical theater routine. His arms help propel him off the ground for a one-footed wing, but also add style to a mambo-inspired step. The grace and musicality of his upper body in contrast to such busy footwork is a multisensory delight. It's also a lesson in how tap dancers can use their arms to their full potential.

With so much focus on your feet during tap work, it's easy to forget the importance of using your upper body properly. "You need your whole body in order to achieve the sounds you're trying to make," says Ray Hesselink, a popular teacher at Broadway Dance Center, Steps on Broadway, and the Juilliard School in NYC. "When you dance, you're sending your energy in multiple directions, so when you don't use your arms, there's a certain heaviness, a slump, to your dancing."


Common Arm Conundrums

It's obvious a tapper isn't arm-conscious when you can see tension in the upper body or flailing arms. Jeannie Hill, a professor of dance at the University of Wisconsin—Stevens Point, cites another frequent issue: limp arms that dangle by a student's sides. "I often suggest to my students that they pretend to conduct the music of what they are tapping," she says. "Use your arms to help you move your body through space, and use your hands to communicate the details of your idea."

But as you work on incorporating your arms fluidly, Hill cautions, don't do too much. "Never finding stillness in the motion of the arms and hands is akin to run-on sentences," she says.

Perfect Positions

Jeannie Hill at the Beantown Tapfest Faculty Showcase (photo by John Lohr, courtesy Lohr)

Hesselink, who teaches in a musical theater style, advocates for second position arms and other simple, classical jazz lines because they keep your spine and hips in alignment and help you initiate arm movements from your back. They also prevent your arms from flailing, especially during airborne steps like pullbacks and wings. "A simple second position keeps your arms involved and engaged," he says, "although I always recommend students keep their arms in their peripheral vision." If you hold your arms too far back, they could throw you off balance.

Hill points out that the stance for a rhythm tapper may be different. "If the footwork requires more toe drops and flat feet, the posture is more hunkered," she said. Rather than maintain the arms in a classic line, a tapper trying for more sounds and a contemporary style should focus on using the arms for balance.

Painting the Picture

Marshall Davis Jr. in a performance of "SIMPLY SAMMY" (photo by Gen Nishino, courtesy Davis Jr.)

Creating specific images for the steps you're doing can also help you use your arms, Hill says. Your arms should match your feet just as the illustrations match the words in a picture book. If you have a paddle turn in your choreography, for example, you might remember the step's traditionally straight, diagonal arms by imagining a soaring bird. Or you might keep your hands busy in another step by imagining that they're spreading a deck of cards on a table or frosting a large cake.

Marshall Davis Jr., a performer, educator, and choreographer often seen dancing alongside Savion Glover, also suggests using imagery. In order to help students find the connection between their footwork and upper body, he has them face away from the mirror. "That way, they're not caught up in just the visual, and they can understand the feel and the groove," he explains. As you become more connected to the rhythms you're making, you can think about how you want to present them in your upper body—how to "paint the picture," as Davis says.

Taking cues from the music you're dancing to is also important. "Your arms should move with the music organically," Hesselink says. "If it's a Latin song, a Latin style with your upper body, let the arms move freely and accent the rhythm. If it's a Charleston style, pin your arms close to your body." Davis Jr. agrees, saying that the pictures you create with your upper body should always reflect the story you're telling through the sounds of your feet.


A version of this story appeared in the December 2017 issue of Dance Spirit with the title "Up In Arms!"

Steal These Nutcracker Survival Strategies

Everything Dancers Should Know About Electrolytes

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Chances are, you've heard of electrolytes—but you might not know what they really are, why you need them, or how to get them. Dance Spirit asked Emily Cook Harrison, a registered dietitian at the Centre for Dance Nutrition in Atlanta, GA, for a crash course on this key performance component.


What They Are

"Electrolytes are essentially minerals—sodium, potassium, calcium, and magnesium," Harrison explains. They're found in your blood and cells, and are essential for a laundry list of functions. But their primary role is maintaining blood volume, or the amount of fluid that your body, muscles, and blood have at any given time.

Why Dancers Need Them

Low electrolyte levels can lead to painful muscle cramping (Thinkstock)

Electrolytes regulate muscle hydration, and well-hydrated muscles are crucial for dancers. When you start sweating after a particularly intense combo, you're losing lots of the key electrolyte sodium by way of your sweat—and that can cause a myriad of symptoms. "If you're cramping up after a long rehearsal, it's likely because your muscles are dehydrated," Harrison warns.

How to Get Them

A smoothie is the perfect way to replenish your electrolytes (Thinkstock)

You might think grabbing a Gatorade or Powerade is the fastest way to replenish electrolytes, and that's not wrong. Those types of drinks are specially formulated with the right ration of electrolytes. But Harrison warns against their processed ingredients and high levels of sugar. Instead, she recommends choosing foods that are rich in the four key minerals—sodium, potassium, calcium, and magnesium. "A smoothie with banana, almond milk, leafy greens, and a sprinkle of salt checks off all the boxes," Harrison says. You can also keep almonds, chia seeds, carrots, celery sticks, or an orange handy for some quick snacking between rehearsals and sips of water.


A version of this story appeared in the December 2017 issue of Dance Spirit with the title "They're Electro-fying!"

Quiz: What's Your Ballet IQ?

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Think you're a true bunhead? Put your ballerina brain to the test!


Meet Tap's Next Generation of Stars

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Tap has always depended on one dancer passing her knowledge down to another. So when you watch a famous hoofer perform, you're also seeing—and hearing—her tap heritage. "In tap, through a teacher or a mentor, you're not just learning the steps or rhythm," says Jared Grimes. "You're learning who you are. And that identity is crucial."

Which young tappers today are branching out while paying tribute to the tradition that has helped shape them? We asked some of the biggest names in tap to talk about the up-and-coming dancers who are carrying the style into the future.


Sydney Burtis, 17, nominated by Sara Reich

Photo by Christopher Duggan, courtesy Burtis

Sydney has developed a unique style that's a fusion of tap and contemporary dance. It's movement-based while remaining true to the traditions of tap dance. It's beautiful. She uses her full body.

Burtis with Sara Reich (photo by Michelle Dorrance, courtesy Burtis)

I've been telling Sydney over the years that tap dancers have to create their own opportunities. She's been choreographing solos for herself, and they're phenomenal. She also created a tap festival in Orlando with her teacher, Marshall Ellis. Some might say she's too young to start her own festival, but I don't think it has to do with age. I think it has to do with passion and love, and if you know Sydney, you know everything she does comes from her heart.

Jabu Graybeal, 16, nominated by Michelle Dorrance

Photo by Annika Abel, courtesy Graybeal

Jabu has endless possibility. He has a masterful clarity, impeccable technique, and on top of that, he's a powerhouse musician and a really generous performer.

Jabu has such a deep understanding of different grooves and different ways of interacting with the beat. I see him being part of the jazz hoofer tradition, but he also has a funk that evokes someone like Gregory Hines. He's developing an ear to make music with other people, but he's also a killer soloist. He'll take risks, but inside of his risk taking, he still has such phenomenal execution. It's thrilling.

Jabu is also doing some groundbreaking stuff. He was the first tap dancer to be accepted by the Berklee Global Jazz Institute Workshop at the Newport Jazz Festival.

Joe Lescher-Liao, 16, nominated by Melinda Sullivan

Photo by Brooke Trisoolini, courtesy Jacob's Pillow Dance

Joe is a quintessential tap nerd. He loves watching footage of all the masters, and he's always learning on his own. I remember being his age and having that same spark. It's fun to see that quality in a young person.

Lescher-Liao with Melinda Sullivan (courtesy Sullivan)

Joe's very tall and has these long limbs and he likes to slide, but there's also a lot of clarity to his sound. He's particularly great at improvising, which is impressive for someone his age. He's really musical with his choices. He has also taught at Sarah Reich's Night Tap Experience—he's already starting to work on sharing his own style and steps. It's important for kids like him to feel confident in what they're learning and share it, because that's the best way to keep the art form alive.

Jalen Phifer, 18, nominated by Jared Grimes

Courtesy Phifer

Jalen is a musician tap dancer. That's rare among today's young tap dancers, who tend to be more vocabulary-driven. But a musician tap dancer leads with the impulses of musicality and rhythm. He's kind of light-footed, but then he's aggressive and intense, too. It's a good mixture of being percussive and being laid-back.

As a person, Jalen's very observant, very quiet, and respectful. And it seems like that's trickled into his approach to dancing, as well. He's not going to shout at you, but he's got something to say.

Roxanne King, 20, nominated by Chloe Arnold

Photo by Laura E. Mann, courtesy King

The quality of Roxanne's spirit is so powerful, and you see that in her dancing. You see this girl with a strong sense of purpose in her movement. She has an acute sense of rhythm, she's an incredible technician, and she's also someone who has her arms wide open for anybody. That makes me extra-proud.

Here's an example of her generous spirit: One year, I offered a scholarship to a Brazilian girl to come to the DC Tap Festival, which I direct with my sister, Maud. We called up Roxanne's dad with a crazy proposition: Could this Brazilian student, who didn't speak English, stay with them, and could Roxanne show her the ropes? Long story short, the student arrived, and the entire week Roxanne treated her like a sister and a friend.

Kenneth Cabral, 14, nominated by Ayodele Casel

Ayodele Casel and Kenneth Cabral in "Really Rosie" (photo by Joan Marcus, courtesy Casel)

I choreographed a show called Really Rosie for New York City Center this year, and at the audition, after he sang and read the scene, we asked him if he tap danced. Kenny's eyes lit up. He said, "It's my favorite thing. I have my shoes in my bag." He was very eager from the beginning. And then when I got in the room with him for rehearsals, I saw his deep love for tap.

Kids like Kenny have their eyes on everything—they're equally passionate about being creative and performing. To watch him dance, I see the joy, but I also see the desire to get it right, to be great. I think there's a high standard of integrity there, even at this early stage in his development. I'm excited for Kenny to explore his full creative potential.

Ava Brooks, 13, nominated by Mike Minery

Photo by Chris Reilly, courtesy Brooks

Ava is very relaxed. She does extremely difficult things and makes them look effortless. And she gets your attention without looking like she's trying to. That's what really stands out about her.

Brooks with Mike Minery (courtesy Brake the Floor Productions)

There was a moment at a tap intensive this year that struck me. I asked the kids to choreograph a phrase of music, and Ava's choreography filled in the music. It looked the way the music sounded. That told me she's going to be a talented choreographer.

Ava inspires other kids to take tap more seriously. She helps pass it down in a way that makes sure it's still true to the art form. She's a musician on top of being a performer, and that shows tap in its best light.

Nicole Scimeca, 10, nominated by Ray Hesselink

Scimeca with Ray Hesselink (courtesy Gail Scimeca)

Nicole's greatest strength is her ability to pick things up immediately. When I show her something, she looks at me, tilts her head to the side, nods, and says, "I got it." And then she does it! That's a great tool, especially when you're learning choreography in audition scenarios.

She's also a chameleon. One week I'll do Latin-style tap, the next week boogie-woogie, the next week a Charleston. She can listen to the music and understand the feeling of it. How can a 10-year-old swing? Or do a samba? Or a 1920s number? I don't know where that comes from, but she's like this old soul that understands music. She has an innate ability to pick up style. She's extraordinary.

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