This Friday, August 5, is the first in World In Motion's Health and Wellness Lecture Series. The speaker is Natasha Crawford of Nia Wellness Solutions, and she will be on hand to talk about overcoming psychological barriers to and setting realistic goals for weight loss. How many of us have struggled with this issue? Or perhaps you are someone who has tried unsuccessfully to gain weight. What marks have these struggles left on your psyche?
My personal story is that I have had a "weight problem" since puberty. Not a day has gone by in my teen and adult life that I don't think about what I weigh and either how to lose weight or how to keep from gaining any. Despite this obsession, about 12 years ago I hit my all-time heaviest, weighing in at 235 lbs. I was miserable, loathing my body and my seeming inability to control my eating. (Eating has always been -and continues to be - a source of comfort and release for me in times of stress, boredom, anxiety and worry. Ironically, the happier, busier and more relaxed I am, the less I feel compelled to eat.)
But it wasn't the number on the scale or the breathless feeling I got just climbing the stairs or even my father's quadruple by-pass surgery due to complications from diabetes and high blood pressure that compelled me to change my lifestyle and relationship with food. It was my mom's knee replacement surgery that did it. You see, the doctors told her that she probably would never dance again- at least not the way that she loved to. That stopped me in my tracks. My knees ached terribly (as did my back and feet) whenever I walked very far or tried to exercise in any significant fashion. But I loved to dance, and the thought of getting to the point where I wouldn't be able to do that was frightening - and eye-opening. I took a long, hard look at how I had been treating (mistreating) my body (and my soul), and knew it had to end.
So I embarked on a complete lifestyle make-over. It was not a diet per se (although I did write down and count everything that I put into my mouth. Boy was I shocked when I really was honest with myself about what I had been eating!) It was a total commitment to eating healthier, exercising, and being conscious about negative self-talk, as well as determining my triggers for eating, becoming more involved in things that were good for me- and just for me!- that encompassed the change in my life. That is one of the reasons that I got involved with belly dance. It was a way of getting exercise, having a social outlet, doing something I absolutely loved, and having time for myself away from family, house, work, school and societal expectations. (Of course, my family ended up following me into the belly dance world, but that is a subject for another post!) In the course of this transformation, I found my true self along with a whole new world of possibilities, options and, most importantly, passion for something other than food. All because I didn't want to lose the ability to dance!
That isn't to say that I haven't had my set-backs and that everything has always been magically better in my life since then. I still eat emotionally at times (sometimes more than others!), and owning a studio has ironically cut into my exercise routine. I still am conscious of what and how much I eat, and I doubt I will ever stop stepping on to the scale most mornings, but I at least now feel that I am controlling my eating rather than it controlling me. Actually, it is more as if I am in control of my life in general because I have learned how to be strong, powerful, connected and happy (albeit admittedly stressed a lot of the time. A new business is hard!) I don't think I could ask for a better body image than that.
What have been your body image issues? Have you found a way of life that has helped you to come to terms with who you are and how you look? If you still are wrestling with this issue, then please consider coming to Natasha's lecture on Friday. She has also been there, and can surely relate to where you are now and how to get you where you want to be. And if something has worked for you, please share it. Either way, we would love to hear from you!
Thursday, August 4, 2011
Thursday, July 28, 2011
Tips for exercising in the heat
With temperatures soaring above 100 degrees recently, many of us feel like just bagging our regular exercise routine in favor of lounging in the AC, eating ice cream cones, and quaffing some cold lemonade. But there are ways to keep your body going in these extreme temperatures so that you don't have to sacrifice all the hard work you have put in to honing your technique and your physique.
- Stay Hydrated. That seems pretty commonsensical, but many of us don't really know how much hydration our body needs to avoid things like fatigue, dizziness, muscle cramps and even fainting. Being dehydrated can lead to poor performance as well, which can lead to aches and even injury. So how much fluid is enough? About.com recommends the following guidelines:
- Drink about 2 glasses of water 2 hours before your workout
- Sip water throughout your workout, about 8 ounces every 15 minutes
- Consider a sports drink if you're exercising for more than an hour or you're working out in extreme heat
- Continue to drink water after your workout to replace any fluids lost
- If you're exercising for a long period of time, weigh yourself before and after your workout and drink 2 cups of water for every pound of fluid you've lost
- Wear the appropriate clothing. Lightweight, loose fitting clothes can help you stay cooler because your sweat can evaporate easier which helps ventilate your body as you exercise. Consider sweat-wicking clothes, and look for anything such as labels or seams that could rub and cause a rash. Cotton actually absorbs moisture so it may not be the best choice. In dance classes, think about forgoing the usual jewelry, big skirts, and layers and wear lightweight things instead. Just because you are inside in the AC doesn't mean that you won't get overheated if you have too many layers on!
- Listen to your body. If you feel light-headed or dizzy, stop for a while and drink some more fluids until you feel better.
- Avoid caffeinated beverages before class. Caffeine can be very dehydrating so take it easy on those iced coffees, teas and lattes!
- Keep your meals light throughout the day. Eating fruits like grapes, watermelon, and strawberries; salads and vegetables like tomatoes and cucumbers; and low fat protein sources such as chicken breast, tofu or fish will help keep you hydrated and well-fed without feeling overstuffed either physically or emotionally.
Wednesday, July 20, 2011
Six Months and Counting
Has it really been six months since our grand opening in January? The weather surely is quite different (I actually miss the cold in these brutal days of furnace-like heat), and we have changed and grown in this time as well.
They say a picture is worth a thousand words, so here are some photos that show how the studio has changed since we first opened our doors as well as some of the friends who have been with us along this inagural year. Enjoy!
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| First class ever at WIM- before we had mirrors or our fabulous floor! |
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| Beginning to shape up! Mirrors are up, but still no dance floor |
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| Emily hard at work talking to new students! |
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| Grand opening veil class. How pretty! |
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| Vanessa teaching Zumba at the Grand Opening- always a blast |
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| First "official" class - we were so thrilled!! |
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| Emily teaching belly dance at Morrisville Fitness Kick-off |
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| Beautiful WIM dancers at Southern Women's Show |
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| Open dancing at one of our many fun events |
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| Eva Perry Library Summer Reading Kick-Off |
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| Simply beautiful: moms and their girls have fun and do a fantastic job |
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| Natasha our lovely and talented Bollywood instructor |
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| There is no age limit on fun at World In Motion! |
Wednesday, July 13, 2011
Practical Self-defense tips
This week's entry is by guest blogger and World In Motion instructor extraordinaire, Glenn Murphy, who is bringing us the first in a series of terrific tips for self-defense.
Glenn runs quarterly self-defense workshops, designed exclusively for women, at the World In Motion studio. He has been training an teaching martial arts for over 20 years, holds a black belt in Aikido, and is a certified instructor in the Russian Martial Art of Systema. Both arts incorporate the use of distance, timing, fear control, and psychological tactics to prevail over larger and stronger attackers, making them ideal for keeping women safe. Over 30 women participated in his workshops at WIM last session.
Here, he offers tips on how to recognize and avoid violent encounters. If you are interested in signing up for his next set of workshops (probably in early August - exact dates tbc), please e-mail him at glenn@ncsystema.com to be placed on the waiting list.
Glenn runs quarterly self-defense workshops, designed exclusively for women, at the World In Motion studio. He has been training an teaching martial arts for over 20 years, holds a black belt in Aikido, and is a certified instructor in the Russian Martial Art of Systema. Both arts incorporate the use of distance, timing, fear control, and psychological tactics to prevail over larger and stronger attackers, making them ideal for keeping women safe. Over 30 women participated in his workshops at WIM last session.
Here, he offers tips on how to recognize and avoid violent encounters. If you are interested in signing up for his next set of workshops (probably in early August - exact dates tbc), please e-mail him at glenn@ncsystema.com to be placed on the waiting list.
Glenn's tips for practical self-defense:
Remember this well:
1) places where young males gather together i.e. bars, clubs, sporting, house parties, sporting events.
2) places where people's minds are altered by alcohol or drugs, allowing inhibitions to drop. i.e. Again - bars, clubs, house parties.
3) lonely places, where there are few witnesses around to interfere. i.e. empty parking lots; empty streets and alleyways; empty parks, beaches and jogging trails.
Want to learn how to decrease the odds further? Check back here for the next entry, and sign up for classes if you can.
Stay safe,
GM
Remember this well:
- It is better to avoid than to run; better to run than to fight; better to fight than to be assaulted
- Everybody is a potential victim of violence. Police statistics show that the average 21-year old woman has about a 1 in 4 chance of experiencing a violent crime within her lifetime.
- Criminals do not care about your personal philosophy, and being a pacifist will not keep you safe. True pacifism comes from being able and prepared to fight, but choosing not to.
- If you ignore the reality of violence, and take no steps to prepare for it, then that is not pacifism - it's cowardice. And sadly, criminals - like all efficient predators - specifically target those who appear weak and afraid.
- That said, violence tends to happen in certain places, at certain times, and in specific ways. If you know the where, when, why and how of violence, you can successfully avoid it 99% of the time. In this installment, we'll be looking solely at the where; in future weeks, we'll explore the when, why and how.
1) places where young males gather together i.e. bars, clubs, sporting, house parties, sporting events.
2) places where people's minds are altered by alcohol or drugs, allowing inhibitions to drop. i.e. Again - bars, clubs, house parties.
3) lonely places, where there are few witnesses around to interfere. i.e. empty parking lots; empty streets and alleyways; empty parks, beaches and jogging trails.
- Obviously, we're not always able to avoid these places altogether. But if you make an effort to be more aware when you find yourself in these places, then your chances of experiencing violence drop exponentially.
- In rowdy, crowded places like bars, clubs or parties, make a note of where the exits and escape routes are. Stick with friends, avoid separating yourself from the crowd, and make sure you all leave together.
- Avoid lonely streets and parking lots altogether if possible (and especially at night). But if you have to traverse them, again, go with a friend. If you're alone, be aware that you are particularly vulnerable, and be attentive to your surroundings.
- Do not rummage in your bag for your keys on the way to the car - have them in your hand way before you enter the car park. Don't check your cell-phone messages on the way to the car, either - even a few seconds of inattention can be enough for a stalking predator to approach you unnoticed. Walk fast, get in quickly, lock your doors, start the car, and drive straight home. Phone calls, messages and car tunes can wait.
Want to learn how to decrease the odds further? Check back here for the next entry, and sign up for classes if you can.
Stay safe,
GM
Friday, June 24, 2011
So You Think You Can Dance
Ever since season 1 when Nick beat out Melody for the title of “America’s Favorite Dancer”, I have been hooked on So You Think You Can Dance (SYTYCD for short). BTW- I wonder what ever happened to Nick? Or Sabra? Not to mention all those runners-up that have come and gone? Anyway, I digress. This is one of the few TV shows (and probably the only reality show since “The Mole”- but only when Anderson Cooper was the host. Celebrity Mole was awful!!) that I watch faithfully and without fail, from the auditions until the mountain of confetti is unleashed upon that season’s winner. I have even gone to the live SYTYCD stage show a couple of times. All the way to Greensboro! In the middle of the week! You know I must love it if I am willing to forego sleep and brave the wilds of the Triad to be there!
The thing is, I can’t really say what it is about this show that I find so very compelling. Of course the dancing is sublime and oh so technically challenging, the choreography is beguiling, innovative and cutting edge, the judges (or “jedges” as the charming and beautiful Cat Deeley pronounces it in her lovely British accent) are, in turn, eccentric, poetic, emotional, and LOUD, and the costumes, production values, song choice, and set design are all top-notch. But I think what draws me in time and again is the dancers and their sheer love of the dance. This passion and dedication radiates from each dancer’s very core and permeates every aspect of the show. It isn’t something that can be faked or manufactured – or at least not for very long. The contestants who don’t live, breathe, eat and sleep the dance are quickly left in the dust (or spangles or feathers) of the rest of the cast.
If I could have one wish (other than world peace and an end to hunger, poverty and global warming) it would be to be able to be one of these dancers just for one dance. To feel the power of a young, able, conditioned, trained body, the joy of being able to live my passion and my dreams, to share my love and gifts with others in such a compelling and global way, to have such gifted choreographers composing pieces for me! Little old me!!, to receive the constructive criticism of knowledgeable experts and put it to use to better myself, and to be vulnerable to the world judging me and actually voting on how well I did under such tremendous pressure - and handling this judgment with grace and aplomb— would be wonderful, scary, exhilarating and perhaps even life-changing.
But since that is never going to happen (at least not unless there really are Freaky Fridays!), the most I can hope for is to learn a vicarious lesson from this show: you don’t have to be the very best technical or trained dancer in order to be America’s Favorite Dancer. But you do have to have heart, soul, commitment, tenacity, passion and the ability learn from your failures in order to be the best that you can be. So while the odds are that none of us will ever be America’s Favorite, we can all at least be our own favorite dancer if we are willing to model our efforts on the young kids involved in this show. Then we will all truly be winners.
Wednesday, June 15, 2011
Bruce Wayne has nothing on us!
Batman is awesome, that is true. But his alter ego is a billionaire who merely inherited his fortune. Many of our WIM instructors, however, have much more exciting lives outside of the studio than that!
Take, for example, Glenn, our intrepid BodyWork instructor. His talents extend beyond the realm of body alignment, martial arts and British charm; he is also an accomplished guitarist, member of the local phenoms, The Lost Nomads, and author of many children's science books that are known the world over. You should check them out some time- with titles such as "How Loud Can You Burp?" and "Why Is My Snot Green?", they are sure to be a hit with any curious kid you know.
Then there is Milagros who works as a software developer and designer at SAS, speaks fluent Spanish, was a sharpshooter in the US Army, who has trained in modern dance, and who helps with her husband's dog training and boarding business (Good Dog). Talk about a full plate, balanced with beauty and grace!
Sara is one of 3 of our instructors who speak Japanese, and she puts that skill to good use in her everyday life as an ESL tutor for Japanese nationals living here in the Triangle. She is also working on the final edits of her first novel, is an accomplished artist who has designed artwork for books, tattoos, and murals as well as company logos (including World In Motion's!), creates her own unique belly dance and street wear out of recycled and re-purposed materials, does graphic and website design on the side, performs with 2 dance troupes (Blue Moon Dance Company and Sparkle Oasis), is a successful and in-demand soloist and seminar teacher, and writes her own blog (http://romancingtheweird.blogspot.com/) . We always knew that Sara was flexible, but maybe not quite as much as this!
Heather, one of the co-owners of the studio, not only holds down a demanding job as an International Studies Coordinator at a local community college, but is in charge of all of the marketing for the studio, acts as a liaison to the community at large, teaches here and in Clayton, is a member of Twilight Tribal Dance, is the Secretary for ACCMED (our local professional Middle Eastern dance association) does publicity and marketing for her husband (the aforementioned Glenn), wrangles cats at home, and puts up with me and Emily to boot! It just makes me tired talking about it!
All of our instructors bring a wealth of experience, knowledge, passion and joy to their classes, and they each have full and productive lives outside of the studio. So move over, Diana Prince, Barbara Gordon and Clark Kent- we have a few super heroes of our own.
Take, for example, Glenn, our intrepid BodyWork instructor. His talents extend beyond the realm of body alignment, martial arts and British charm; he is also an accomplished guitarist, member of the local phenoms, The Lost Nomads, and author of many children's science books that are known the world over. You should check them out some time- with titles such as "How Loud Can You Burp?" and "Why Is My Snot Green?", they are sure to be a hit with any curious kid you know.
Then there is Milagros who works as a software developer and designer at SAS, speaks fluent Spanish, was a sharpshooter in the US Army, who has trained in modern dance, and who helps with her husband's dog training and boarding business (Good Dog). Talk about a full plate, balanced with beauty and grace!
Sara is one of 3 of our instructors who speak Japanese, and she puts that skill to good use in her everyday life as an ESL tutor for Japanese nationals living here in the Triangle. She is also working on the final edits of her first novel, is an accomplished artist who has designed artwork for books, tattoos, and murals as well as company logos (including World In Motion's!), creates her own unique belly dance and street wear out of recycled and re-purposed materials, does graphic and website design on the side, performs with 2 dance troupes (Blue Moon Dance Company and Sparkle Oasis), is a successful and in-demand soloist and seminar teacher, and writes her own blog (http://romancingtheweird.blogspot.com/) . We always knew that Sara was flexible, but maybe not quite as much as this!
Next we have Vanessa, our indefatigable Zumba instructor, who is a third-year medical student (enough said right there!) and currently a clinical research fellow at the National Institutes of Health here in RTP. Her research focuses on the role of genetic variation on cardiovascular disease (a mouthful!), hence the reason she absolutely advocates for helping her students improve their cardiovascular fitness. She manages to teach 3 classes at WIM (maybe more!) as well as several others in the Triangle, and although she would say, “I’m a geek at heart”, she is just a natural born cheerleader. (She was, in fact, the cheerleading captain and choreographer of her dance team in Ecuador.) My goodness- just the medical school part would do me in!
Heather, one of the co-owners of the studio, not only holds down a demanding job as an International Studies Coordinator at a local community college, but is in charge of all of the marketing for the studio, acts as a liaison to the community at large, teaches here and in Clayton, is a member of Twilight Tribal Dance, is the Secretary for ACCMED (our local professional Middle Eastern dance association) does publicity and marketing for her husband (the aforementioned Glenn), wrangles cats at home, and puts up with me and Emily to boot! It just makes me tired talking about it!
All of our instructors bring a wealth of experience, knowledge, passion and joy to their classes, and they each have full and productive lives outside of the studio. So move over, Diana Prince, Barbara Gordon and Clark Kent- we have a few super heroes of our own.
Monday, June 6, 2011
Your Solo Debut!
This week's post is by Sara Beaman, one of our phenomenal instructors at World In Motion. If you have ever seen one of Sara's sublime performances, you will know that her advice on this subject is invaluable!
Your Solo Debut
Have you been taking dance classes for a while? Do you hear the stage singing siren songs in your ear? Are you longing, itching, dying to perform?
To perform, perhaps, a solo?
“But I’m not experienced enough to perform by myself,” you might tell yourself. “And I don’t really know how to make a choreography, or how to do improv. Besides, I’m sure I’ll get horrible stage fright, and I’ll forget everything I planned to do as soon as I’m out there in front of people.”
My professional advice is to ignore yourself and go for it. You have nothing to lose!
If you live in or near the Raleigh-Durham area, there are plenty of performance opportunities for everyone regardless of experience level, and plenty of audiences who are waiting to cheer you on. The only way to get better at performing is to perform, so you might as well get started.
Most people can mitigate a good amount of their performance anxiety simply by being prepared. This article will cover some basic aspects of performance preparation, step by step. Please leave your questions and requests for additional clarification in the comments.
Step One Music
Before you do anything else, pick your music. A good rule of thumb for your first performance, especially if you plan to choreograph a dance for the first time, is to go for something between two and four minutes long. If your music has lyrics, make sure they’re appropriate for your venue. (If the lyrics aren’t in English, ask your teacher if they can help you figure out what the song is about.)
Pick something that you love enough to listen to thousands of times, but something that also helps to highlight your strengths as a dancer: perhaps something slow if you are good at isolations, or something fast if you are good at traveling moves and shimmies.
Listen to your song over and over until you can “hear” all of it in your mind even when it’s not on.
Step Two Costuming
Start getting a costume together that fits your music. If you’re not sure what to wear, consult your teacher for advice. Each style of bellydance has its own costuming, and the costume helps tell the audience what to expect from your performance.
If you have the ability to buy or make your own costume, great! If you’re on a limited budget and/or you don’t know how to sew, don’t worry. Try borrowing items from friends, fellow students or mentors, or looking on online bellydance communities such as bhuz.com where professionals regularly sell their costumes for cheap.
Your hair and makeup are a crucial part of your costume. If you’ve never done stage makeup before, you should start practicing well before the day of your performance. It’s fun! Youtube is a great resource for all sorts of makeup and hair tutorials!
Remember to borrow or acquire a coverup as well, and footwear if necessary.
Step Three Venue
Investigate your performance venue options. World in Motion hosts quarterly Student Showcases, and there is a regular “open mic” style performance event called Undulation Nouveau at Fullsteam Brewery in Durham. Look at ncbellydance.org to find other upcoming events. Some haflas and shows are invitation-only; at others, you can apply to perform.
Find out what to expect at your venue from the event organizer. What is the sound system like? Will you need to bring a CD or send in a sound file ahead of time? What is the surface of the stage like? Is the stage raised, below the audience, or at the same level as the audience? Is the event outside or indoors? How large is the stage or performance area? Is it an all-ages event, or is it adults-only? Is there a changing room? a backstage area? Where should you park? Is water provided for performers? Do performers have to pay to get in? What about their guests?
Knowing as much as possible about your venue will help you plan ahead for a smooth debut.
Step Four Planning
If you are doing someone else’s choreography, ask their permission and how they would like to be credited.
If you are doing improv, plan at least the beginning and end of your dance so that you don’t freeze! (And don’t neglect Step Five...)
If you are doing choreography, start working. Trust yourself. Remember that there is no “wrong” way to put the moves you know together, unless you are trying to accurately represent one of the folkloric styles. Try not to second guess yourself or get mired in details. If you need help, try booking a private lesson or two with your teacher.
Step Five Practice (Practice Practice)
Practice your dance as often and for as long as is reasonably possible given the reality of your life. You probably have more free time than you think, by the way. Try not watching television for a week--perhaps the week before your performance!
Step Six Dress Rehearsal
At least a week before your performance, practice in your full costume, including jewelry and hairpieces. Make sure you have your full range of movement and that your various items don’t get stuck on one another. If your costume doesn’t fit quite right, start pinning it until it does, then baste over where you’ve pinned, then pin it again. No one likes a costume malfunction.
If you have the opportunity, perform your solo for a trusted friend--preferably someone who knows something about dance, but at the very least someone who will be both honest and kind when giving you feedback. Even better: schedule a private lesson with a trusted teacher and have them help you polish your dance before you take it to the stage.
Step Seven Performance Kit
Put together a bag to take with you to the performance full of emergency supplies and necessities. Some ideas for what to put inside include safety pins, double-stick tape, deodorant, an extra lipstick in a shade appropriate for the stage, makeup remover, tissues, hair pins, bobby pins, hair elastics, hair spray or product, needle and thread, an extra copy of your music on CD, arnica gel, a pain reliever, migraine medication if you get them, a calming essential oil, and more safety pins.
If you are getting changed at the venue, put your entire costume on (including hairpieces and jewelry), then pack it as you take it off. The first layers to go on your body will be on the top of your suitcase, and you’ll be sure you packed everything.
Step Eight Recruiting
Ask your friends from class and your “normal life” (if you still have one) to come support you at your performance. It helps immensely to know that you will have friendly faces to look at in the audience. If you want, you can even coach them to zaghareet and cheer for you.
On the other hand, if it would make you nervous to dance in front of certain friends (we all have them), don’t invite them... at least not at first.
Step Nine Affirmations
Make a list of three or so wholly positive phrases to repeat to yourself before you go onstage for a little self-brainwashing. Here are some examples:
“I am fabulous and gorgeous and a fantastic dancer.”
“My choreography is awesome and I look great performing it.”
“Everyone here will love watching me dance.”
It is NOT acceptable to use phrases with the word NOT in them. These are NOT affirmations. Examples of such negative phrases include:
“I will NOT screw up my choreography.”
Repeating this to yourself will probably just make you worried about screwing up your choreography.
Once you have your affirmations written down, say them to yourself in the mirror several times and make yourself believe them. Memorize your affirmations and be prepared to repeat them to yourself silently before your performance.
This may sound insane, but it WORKS! Besides, your sanity is a small (and necessary) price to pay on the way to becoming a fabulous performer.
Step Ten Glamorize
On the day of your performance, do whatever you can to make yourself look and feel fantastic. If it makes a difference to you psychologically, and you can afford it, go get your hair and nails did. For me, just doing a good job on my makeup makes me feel ready to perform. You’ve practiced these skills ahead of time so you know you can do a great job and look super gorgeous without making yourself go the bad kind of insane.
Make sure to avoid foods that cause bloating or gas before your performance, and try not to go crazy with caffeine, either. (Or alcohol... or other substances.) HOWEVER. Make sure to actually eat something before you perform. It might need to be fairly light so you can exert yourself without feeling gross, but don’t fast--you don’t want to end up feeling lightheaded on stage.
Step Eleven Debut!
Get to your venue early, but not hours ahead of time. Bring something pleasant to occupy yourself with: a book, an iPod, a friend, a (supportive and engaging) significant other. Find out when you are dancing. Repeat your affirmations. Warm up. No, for real. Warm up as if you were about to do a hardcore practice session. Repeat your affirmations. Safety-pin your loose ends. Repeat your affirmations.
Now GO! GO ONSTAGE! Out into the open, not alone, but with a crowd of people supporting you and giving you their energy and love.
Acknowledge the audience with gratitude before leaving the stage or performance area at the end of your performance.
Stay in performance mode until you are out of the venue. Be gracious when receiving feedback, especially praise. Conduct yourself with as much professionalism and poise as you can summon up--you’re a performer now.
We, your adoring audience, are already waiting anxiously for your fantastic debut!
Your Solo Debut
Have you been taking dance classes for a while? Do you hear the stage singing siren songs in your ear? Are you longing, itching, dying to perform?
To perform, perhaps, a solo?
“But I’m not experienced enough to perform by myself,” you might tell yourself. “And I don’t really know how to make a choreography, or how to do improv. Besides, I’m sure I’ll get horrible stage fright, and I’ll forget everything I planned to do as soon as I’m out there in front of people.”
My professional advice is to ignore yourself and go for it. You have nothing to lose!
If you live in or near the Raleigh-Durham area, there are plenty of performance opportunities for everyone regardless of experience level, and plenty of audiences who are waiting to cheer you on. The only way to get better at performing is to perform, so you might as well get started.
Most people can mitigate a good amount of their performance anxiety simply by being prepared. This article will cover some basic aspects of performance preparation, step by step. Please leave your questions and requests for additional clarification in the comments.
Step One Music
Before you do anything else, pick your music. A good rule of thumb for your first performance, especially if you plan to choreograph a dance for the first time, is to go for something between two and four minutes long. If your music has lyrics, make sure they’re appropriate for your venue. (If the lyrics aren’t in English, ask your teacher if they can help you figure out what the song is about.)
Pick something that you love enough to listen to thousands of times, but something that also helps to highlight your strengths as a dancer: perhaps something slow if you are good at isolations, or something fast if you are good at traveling moves and shimmies.
Listen to your song over and over until you can “hear” all of it in your mind even when it’s not on.
Step Two Costuming
Start getting a costume together that fits your music. If you’re not sure what to wear, consult your teacher for advice. Each style of bellydance has its own costuming, and the costume helps tell the audience what to expect from your performance.
If you have the ability to buy or make your own costume, great! If you’re on a limited budget and/or you don’t know how to sew, don’t worry. Try borrowing items from friends, fellow students or mentors, or looking on online bellydance communities such as bhuz.com where professionals regularly sell their costumes for cheap.
Your hair and makeup are a crucial part of your costume. If you’ve never done stage makeup before, you should start practicing well before the day of your performance. It’s fun! Youtube is a great resource for all sorts of makeup and hair tutorials!
Remember to borrow or acquire a coverup as well, and footwear if necessary.
Step Three Venue
Investigate your performance venue options. World in Motion hosts quarterly Student Showcases, and there is a regular “open mic” style performance event called Undulation Nouveau at Fullsteam Brewery in Durham. Look at ncbellydance.org to find other upcoming events. Some haflas and shows are invitation-only; at others, you can apply to perform.
Find out what to expect at your venue from the event organizer. What is the sound system like? Will you need to bring a CD or send in a sound file ahead of time? What is the surface of the stage like? Is the stage raised, below the audience, or at the same level as the audience? Is the event outside or indoors? How large is the stage or performance area? Is it an all-ages event, or is it adults-only? Is there a changing room? a backstage area? Where should you park? Is water provided for performers? Do performers have to pay to get in? What about their guests?
Knowing as much as possible about your venue will help you plan ahead for a smooth debut.
Step Four Planning
If you are doing someone else’s choreography, ask their permission and how they would like to be credited.
If you are doing improv, plan at least the beginning and end of your dance so that you don’t freeze! (And don’t neglect Step Five...)
If you are doing choreography, start working. Trust yourself. Remember that there is no “wrong” way to put the moves you know together, unless you are trying to accurately represent one of the folkloric styles. Try not to second guess yourself or get mired in details. If you need help, try booking a private lesson or two with your teacher.
Step Five Practice (Practice Practice)
Practice your dance as often and for as long as is reasonably possible given the reality of your life. You probably have more free time than you think, by the way. Try not watching television for a week--perhaps the week before your performance!
Step Six Dress Rehearsal
At least a week before your performance, practice in your full costume, including jewelry and hairpieces. Make sure you have your full range of movement and that your various items don’t get stuck on one another. If your costume doesn’t fit quite right, start pinning it until it does, then baste over where you’ve pinned, then pin it again. No one likes a costume malfunction.
If you have the opportunity, perform your solo for a trusted friend--preferably someone who knows something about dance, but at the very least someone who will be both honest and kind when giving you feedback. Even better: schedule a private lesson with a trusted teacher and have them help you polish your dance before you take it to the stage.
Step Seven Performance Kit
Put together a bag to take with you to the performance full of emergency supplies and necessities. Some ideas for what to put inside include safety pins, double-stick tape, deodorant, an extra lipstick in a shade appropriate for the stage, makeup remover, tissues, hair pins, bobby pins, hair elastics, hair spray or product, needle and thread, an extra copy of your music on CD, arnica gel, a pain reliever, migraine medication if you get them, a calming essential oil, and more safety pins.
If you are getting changed at the venue, put your entire costume on (including hairpieces and jewelry), then pack it as you take it off. The first layers to go on your body will be on the top of your suitcase, and you’ll be sure you packed everything.
Step Eight Recruiting
Ask your friends from class and your “normal life” (if you still have one) to come support you at your performance. It helps immensely to know that you will have friendly faces to look at in the audience. If you want, you can even coach them to zaghareet and cheer for you.
On the other hand, if it would make you nervous to dance in front of certain friends (we all have them), don’t invite them... at least not at first.
Step Nine Affirmations
Make a list of three or so wholly positive phrases to repeat to yourself before you go onstage for a little self-brainwashing. Here are some examples:
“I am fabulous and gorgeous and a fantastic dancer.”
“My choreography is awesome and I look great performing it.”
“Everyone here will love watching me dance.”
It is NOT acceptable to use phrases with the word NOT in them. These are NOT affirmations. Examples of such negative phrases include:
“I will NOT screw up my choreography.”
Repeating this to yourself will probably just make you worried about screwing up your choreography.
Once you have your affirmations written down, say them to yourself in the mirror several times and make yourself believe them. Memorize your affirmations and be prepared to repeat them to yourself silently before your performance.
This may sound insane, but it WORKS! Besides, your sanity is a small (and necessary) price to pay on the way to becoming a fabulous performer.
Step Ten Glamorize
On the day of your performance, do whatever you can to make yourself look and feel fantastic. If it makes a difference to you psychologically, and you can afford it, go get your hair and nails did. For me, just doing a good job on my makeup makes me feel ready to perform. You’ve practiced these skills ahead of time so you know you can do a great job and look super gorgeous without making yourself go the bad kind of insane.
Make sure to avoid foods that cause bloating or gas before your performance, and try not to go crazy with caffeine, either. (Or alcohol... or other substances.) HOWEVER. Make sure to actually eat something before you perform. It might need to be fairly light so you can exert yourself without feeling gross, but don’t fast--you don’t want to end up feeling lightheaded on stage.
Step Eleven Debut!
Get to your venue early, but not hours ahead of time. Bring something pleasant to occupy yourself with: a book, an iPod, a friend, a (supportive and engaging) significant other. Find out when you are dancing. Repeat your affirmations. Warm up. No, for real. Warm up as if you were about to do a hardcore practice session. Repeat your affirmations. Safety-pin your loose ends. Repeat your affirmations.
Now GO! GO ONSTAGE! Out into the open, not alone, but with a crowd of people supporting you and giving you their energy and love.
Acknowledge the audience with gratitude before leaving the stage or performance area at the end of your performance.
Stay in performance mode until you are out of the venue. Be gracious when receiving feedback, especially praise. Conduct yourself with as much professionalism and poise as you can summon up--you’re a performer now.
We, your adoring audience, are already waiting anxiously for your fantastic debut!
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