Dolce Dance

  Dance and Fitness Classes for every body

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3 Steps to having a smooth first day of dance.

Posted by Lindsay Huitt on October 22, 2015 at 3:25 AM Comments comments (1)

What if my child cries? Or doesn't listen to the teacher? What if she won't participate? 

You know what? If any of the above happen it would be totally normal! Including seeing your sweet little one attempt to roll across the floor and lick the mirror. Seriously. It's normal.

So how can you prepare your child for a fun and fruitful class experience?


1. Arrive early! Come into the studio 10-15 minutes before the first class. Meet the instructor, get a quick tour of where the restroom is and where the class will be held. Stow shoes, coats and water bottles on the cubby shelf and find a spot to sit at the edge of the classroom.  


2. Talk about what to expect before coming to class. Explain to your little one a bit about listening to the teacher. Let them know they will make new friends. If their class requires special clothing explain this to your dancer and show them pictures online or in books.


3. Plan for it to take a few weeks for your child to adjust to the class norms.  Do your best to arrive early each week. It is difficult for almost all children to jump in once class has started. After a few weeks your little star will know just what to do each week and will be excited to attend class! 

Now relax mama! Get your camera ready and take a deep breath. 8)

The 3 things you need for your first dance class.

Posted by Lindsay Huitt on October 12, 2015 at 6:50 PM Comments comments (0)

THE 3 THINGS YOU NEED FOR YOUR FIRST DANCE CLASS!

Thinking about trying a dance class? Here are the 3 things you will want to have a great start.

1.  Shoes! 

If you have decided which style of dance you would like to try you will want to check out the required style of dance shoes.

Ballet slippers for ballet, Paws for lyrical or contemporary, Jazz shoes for jazz, Tap shoes for tap and athletic shoes or high top sneakers for hip hop. If you haven't made a desicion about which styles you will be taking don't worry! You can always attend the first class in bare feet and the instructor can help you with your shoe needs when you have made your choice.

Ballet Slippers

Jazz Shoes

Tap Shoes


2. Proper dance clothing!

What does that mean?!? Again, it differs by dance style but in general clothing should be light, comfy and stretchy. 

Ballet dancers need a leotard and tights. Shirts or dance shorts are optional to wear over a leotard for a more modest look. Teachers need to be able to see a dancers posture and alignment. Heavy bulky clothing can hinder a ballet dancer.


Hip Hop, this one is easy! Wear any stretchy comfy stuff including leggings, t-shirts, sweat pants, tank tops and a flannel shirt tied around the waist to complete the look.

Jazz is typically practiced in black yoga/dance pants or dance shorts with tights underneath. Tops may be light and loose with a sports bra underneath.


3. Water bottle!

Getting creative, active, and connected in class can be a little tiring at first. Bring fresh water in a plastic bottle. Drink breaks are typically given once per class.

 

Show Day!

Posted by Lindsay Huitt on May 25, 2014 at 11:10 AM Comments comments (0)

The Oregon Ironman brought so many new experiences my way. Some of which I loved and others I can just check off my list! My first time in a Casino, my first shellac manicure, my first time intentionally dehydrating myself, my first Brazilian wax, my first professional spray tan (actually my first spray tan of any kind), first time whitening my teeth, first time I have had someone glue my swimsuit to my body, first time experiencing how our brains just don't work well without carbs (I mean seriously slow in the head!) and the first time I have ever seen my body at 7% body fat.

 

When we arrived at the show to check-in the night before I felt so nervous and out of place I seriously considered not checking in. Everyone was beautiful. The women were tiny and the men were huge. Some already sported their dark chocolate-y tans or fake eyelashes. We ease-dropped while waiting in line trying to scoop up any helpful information bits we could. A little over 330 people had signed up for this show, 13 of which made up my class called Bikini Open 5'2" and under. 

 

Somehow later that night the crazy process of having my spray tan applied by a kind and welcoming woman who used to compete, while in a cold tool shed, surrounded by 4 other naked women doing the same thing, put me at ease. I felt better walking out with my "other race" color on, covered by my black Ignite Dance Crew sweats.  I had a decent night's sleep and woke ready to get it all over with.

 

I rest was pretty much "hurry up and wait" until I had my turn on the stage around 2:30pm. It only lasted a few minutes. Together the 13 of us walked out and hit our first pose. The room is quiet and the lights are blinding.  I smiled as hard as I could while balancing on my wobbly high heels, contracting my abs and legs and trying to look natural. In the end I took 6th in my class. It's hard to know exactly what the judges where looking for, but I feel as though I may have had a more lean and muscle-y look than they wanted. The top 5 ladies were all different but I would guess they had just a tad more body fat. In retrospect I probably would have done well in "Figure" the next competitive group up from "Bikini". The women show more muscle and less fat typically. Above are some pics of the big day. My final weight was about 111 lbs, only 9 lbs less than the day I started training.   

 

 

3 Days Out

Posted by Lindsay Huitt on May 14, 2014 at 1:15 AM Comments comments (0)

We have only 3 days left until SHOW DAY!! I can see a big difference in my muscle definition between these pics and the ones in the green suit from 2 weeks ago. My coach says I am ready at my current body fat of 7.1%.  

Over the next 3 days I will be working on dehydrating. Which sounds miserable. I am not looking forward to the process, but the results will be interesting. No more salt or artificial sweeteners are allowed.  My Belly will thank me for this. I felt a little bloated in the mid section in these pics. I will have a more defined waste without a diet soda in my tummy! This is my competition suit by the way. I finally got the bottoms fixed and then taken in so that they fit properly. I never imagined that they would be too BIG when they arrived!

I heart high carb days!

Posted by Lindsay Huitt on May 5, 2014 at 12:25 AM Comments comments (0)

Over the last week I have been carb cycling. I won't go into depth now, but it is a way of tricking your body to burn stored fat for energy but manipulating your carb intake. For 3 days I eat only 70ish grams of carbs per day. Then I get one day of up to 200 grams of carbs before going back down again. (This is not advised unless your body is very lean, otherwise it will not lead to positive results). Today was my second high carb day and I really enjoyed the delicious bars you see pictured above. A simple banana and an extra serving of sweet potatoes feel like big indulgences.

With just 2 weeks to go the days are creeping by. I feel like the contest is all I can think about and practically all I do all day is some form of preparation for it. I cook meals, eat about 7 meals a day, count calories, carbs, protein and fat grams. As I type I am whitening my teeth. I have ordered everything I think I will need but I still need to get the broken clasp on my competition suit fixed and figure out my makeup. I am practicing my posing daily and it is becoming more comfortable. Stage presence is important and I know I can rock it if I am comfortable and confident with my poses.

When I am in my body sculpting class I love to push myself hard for the full hour but I find this hard to do at home. There are so many distractions and I get bored. But I need to lift and continue my cardio for the next 10 days and then that is it. There will be no more chances to workout. On Thursday and Friday before the show my instructions are to rest, no working out. There are so many strange tips like this, things you wouldn't guess. I am thankful for my coach, Lisa Ashy, to walk me through the instructions on dehydrating and proper carb intake. Tomorrow I will meet with her again to check my body fat and see what my plan will be for this next week.

For now I leave you with a recipe for my new favorite homemade protein bar!!

 

Pumpkin Protein Bars (From Jaime Eason's Live Fit Trainer)

1/4 cup Xylitol

4 oz Apple sauce

2 tsp ground cinnamon

1 1/2 tsp ground ginger

1/2 tsp ground cloves

1 tsp baking powder

1 tsp baking soda

1/2 tsp salt

2 tsp vanilla extract

4 large egg whites

1 - 15oz can of pumpkin

2 cups oat flour

2 scoops vanilla whey protein

1/2 cup almond milk

1/2 cup chopped walnuts (optional, I don't personally use them)

 

Directions:

Preheat the oven to 350

Spray a 9x13 glass pan with non stick spray (I use a little butter)

Combine the first 11 ingredients and mix well.

Add the final 3 ingredients and mix

Pour batter in pan and bake for 30min.

 

Makes 24 squares

 

Nutrition without nuts: 1 square = 47 calories, 0.7g fat, 8 grams carbs, 3.7g protein

With nuts: 63 calories, 2.3g fat, 8g carbs, 4g protein.

2 1/2 weeks out

Posted by Lindsay Huitt on May 1, 2014 at 12:45 AM Comments comments (0)

The count down has begun! There are just 17 days left until the Oregon Ironman. I have booked our hotel, purchased my suit and heels, begun tanning as often as possible and whitening my teeth. The preparation seems to get more intense each day. I am continuing my weight lifting workouts and cardio with rest on Sunday (aside from dance practice).

I began carb cycling this week. I eat very low carb for 3 days and then have 1 high carb day. Today was a high carb day and my energy level certainly improved with the increased sweet potatoes and even a banana!

Posing practice is now the focus of my learning and preparation. It's not as easy as it seems to pop your hip out, smile, hold each angle just right and look natural in 5 inch heels. I had Jay take some pics tonight to help me see what the judges see. (Competition shoes pictured, but not suit).

 

  

New Favorite Chili Recipe

Posted by Lindsay Huitt on March 11, 2014 at 12:35 AM Comments comments (1)

This chili is awesome! It's also bikini diet friendly and more interesting than a turkey patty or chicken breast. Try it and let me know what you think!

Ingredients:

 

2 - 2.5lbs extra lean ground turkey

1/2 - 1 cup chopped onions

1 tbsp. garlic powder

2 - 4oz cans of diced green chilies

1 - 15oz can organic black beans (drained)

1 - 15oz can of pinto beans or tri bean blend (drained)

2 - 14.5 oz cans organic diced tomatoes (do not drain)

1 - 15oz can tomato sauce

2 tbsp. chili powder

2 tbsp. white vinegar

3 tbsp. regular yellow mustard

2 tsp. Penzeys Tuscan Sunset or other herb blend

1 tbsp. cumin

1 tsp salt (I have something called BBQ salt that I love)

1/4 tsp black pepper

 

Directions:

 

In a large pot add onions and meat, sprinkle with garlic powder and cook until no longer pink.

 

Next add the green chilies, beans, tomatoes, and spices. Stir to combine.

 

Bring to a boil and then reduce heat to a simmer for about 10 minutes.

Makes 10 servings.  

Set backs and steps forward

Posted by Lindsay Huitt on March 8, 2014 at 1:05 AM Comments comments (0)

February was kinda rough. The month started with one of my boy's birthdays (read this as a week of cake in the house) and ended with the other boy's birthday (a few days worth of cupcakes in the house and oreos... and Easter candy). In between all the junk food I had the stomach flu which resulted in not eating, and then eating only carbohydrates as I recovered and missing some workouts. So I haven't felt much like posting pics or putting the pink suit on at all! Today a friend asked for updates so I thought even if I have only minor progress to share, it is still that, progress. I am still training hard, getting stronger and enjoying my workouts. That is something to be proud of. It is challenging, but I haven't given up and I won't.  I will see this through to competition and I hope to continue beyond that! 

My weight has remained about the same. I am currently 120lbs. I can see better definition in my abs as well as my upper arms. I like the little changes in my legs and my shoulders. I have changed my training program a bit. I will share more workout details and recipes next week. Until then I hope you are inspired to join my in a fitness class or find a new clean eating recipe. If there is anything specific you would like to know about my training or eating please ask! 

A tip for this week: Drink that protein shake shortly before working out or just after. Make sure it is one designed to be easily assimilated by your muscles for growth and refueling. This helps build the lean muscle we want and assists with recovery.

 

 

  

 

Turkey Meatloaf "Muffin" Recipe

Posted by Lindsay Huitt on February 17, 2014 at 12:45 PM Comments comments (0)

 

I have been enjoying these little meatloaves as they make an easy snack that is much more interesting than plain turkey or chicken. The original recipe says to put them in a muffin pan but I prefer to use a 1/3 measuring cup to scoop them into large meatballs.

Nutrition Info:

Calories: 80 per muffin/meatball

Fat: 2 gr

Carbs: 4 gr

Protein: 11 gr

 

Ingredients:

2 lbs ground turkey or chicken

3 egg whites

1 cup uncooked oats

1/2 tsp ground cumin

1/2 tsp dried thyme

2 tsp day yellow mustard

2 tsp black pepper

2 tsp chipotle pepper spice

1 tsp salt

2 tbsp. garlic powder (2 cloves minced)

1 small onion, finely chopped (I like red onions)

2 celery stalks, finely chopped

 

Directions:

Preheat oven to 375 degrees

Spray muffin pan or use an ungreased cookie sheet (I use my pampered check stoneware)

Mix all ingredients in a large bowl

Roll or scoop mixture into 12 balls about the size of a racquetball and place on pan.

Bake for 40 minutes

 

As a snack I eat 2 of these muffins. They are spicy, filling and very tasty!  Let me know what you think if you try them.  

Bikini Prep Sample Meal Plan

Posted by Lindsay Huitt on February 7, 2014 at 5:30 PM Comments comments (0)

At my current stage of training the purpose of my diet is to facilitate muscle growth and keep body fat low.  Plus of course giving me adequate energy for my daily tasks of teaching and keeping up with my kids. Here is a sample of a typical day:


Drink 1 gallon of water. Plus some coffee (I like 1/2 cup of 1% in my coffee but later that will have to stop). I sometimes add a packet of Emergen-C to 16oz of water and a little Raw Apple Cider Vinegar. I have also found carbonated soda water with a little juice or flavoring to be a great refreshing treat in place of soda.


Breakfast:

6oz of baked sweet potatoes 

1 scoop of chocolate muscle milk in 8-9oz of unsweetend almond milk

coffee with 1/2 cup of 1% milk


Snack: Homemade Carrot Cake Protein Bar (200 calorie serving)


Lunch:

Omelet - 1 whole egg plus 3 egg whites cooked with 1 tsp butter in the pan. Fill omelet with spinach or 1/4 of an avocado.   

6 oz sweet potatoes

Unlimited veggies if I am still hungry

Coffee with milk


Snack:

4-6 oz of chicken tenderloins or homemade turkey meatloaf muffins

Sauteed veggies or a piece of fruit 

 

Dinner:

 6 oz of either tilapia, chicken, turkey patty, or a lean cut of beef.

Veggies

A starch as long as it is no later than 7pm (or about 3 hours before bed time)

 

Snack:

Protein shake if I am craving something sweet. Or a small meal like eggs and veggies.

 

Fruit is allowed 2 times a day. Berries are suggested in the morning and a banana or citrus fruit in the early afternoon following a workout.

 

I wish I could say that I was following this down to the letter but I am struggling. I have a real love of peanut butter and some times a girl just needs real chocolate. On a good day I pair my peanut butter with celery and use it as one of my snacks. On a bad day I still eat the peanut butter straight from the jar on a spoon! I am not stressing about this however. My focus is nourishing my body and building muscle. I will get better at following the diet but it takes time to build good habits and break the bad ones (like a handful of chocolate chips just cause it's "time for dessert" :roll:).  I have found some new recipes that I love and I am enjoying cooking. Check out my next blog for more on Turkey Meatloaf muffins!




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