Dancewell Podcast

We've heard from the dance medicine and science community on a variety of topics related to the COVID-19 pandemic. On this episode, we turn our attention to our dancers to ask how they've been doing during this past year as the dance world has been put on pause. Thank you to Alexandra Carter @alliegcarter, Jennifer Sydor @jensydor, Sofia Blasco @thedancermovement & www.thedancermovement.com, and Alexa Torres for sharing your experiences on this episode of DanceWell! Support DanceWell Podcast by donating - gf.me/u/yxv25p Host: Marissa Schaeffer Co-Hosts: Ellie Kusner and Marissa Schaeffer Website: www.dancewellpodcast.com Email: DanceWellPodcast@gmail.com Introduction Soundscape: Brendan Berry and Dylan Ezzie

What is hormone health? How do you know when your hormones are not in balance? What can we do to support hormone health? These are the introductory questions Dr. Nicky Keay answers in this episode. We then move on to specifics like, hormone fluctuations throughout life, calcium, Vitamin D, cortisol, RED-D, and a bit more. To learn more about Dr Keay and contact her: https://nickykeayfitness.com/ Want to contribute to DanceWell Podcast? Follow this link to donate: https://www.gofundme.com/dancewell-podcast-season-4-fundraiser Host: Ellie Kusner Co-Hosts: Ellie Kusner and Marissa Schaeffer Website: www.dancewellpodcast.com Email: DanceWellPodcast@gmail.com Introduction Soundscape: Brendan Berry and Dylan Ezzie

Senior career counselor Patch Schwadron says that, prior to covid, dancers used to come in to her office at the Career Center at the Actors Fund only after getting the idea in their head that it was time to move on from dance. Now though, the pandemic has given her a chance to change that paradigm. She wants dancers to come in at all stages of their career, not to think about moving on, but instead to think about how they can expand their function within the art form. Get in touch with Patch at: pschwadron@actorsfund.org Dancers interested in taking advantage of The Career Center programs should start by registering for and attending a Career Center Orientation, offered on Mondays https://actorsfund.org/workshops/career-center-orientation-et and Thursdays: https://actorsfund.org/workshops/career-center-orientation-pt-1. Also available to dancers is a bi-monthly National Dancer Info Session: https://actorsfund.org/workshops/national-dancer-info-session Dancers can access The Dancers’ Resource Center at The

In Episode 79, Jess Spinner talks to us about motivation. In the midst of this pandemic, dancers globally are faced with very unfamiliar training practices and uncertain futures, and for many, it’s hard to connect with their passion and remember why they're dancing. How can dancers stay motivated under these stressful and restrictive circumstances and even in the best of times, when it can still be challenging to stay motivated to train, practice, take care of themselves at the highest level, as dancers often feel they must? To learn more about Jess: https://www.thewholedancer.com/ Want to contribute to DanceWell podcast? Follow this link to donate: https://www.gofundme.com/dancewell-podcast-season-4-fundraiser Host: Ellie Kusner Co-Hosts: Ellie Kusner and Marissa Schaeffer Website: www.dancewellpodcast.com Email: DanceWellPodcast@gmail.com Introduction Soundscape: Brendan Berry and Dylan Ezzie

Effective attention and focus are known components of a successful artistic performance. As audience members, we know how powerful it can be to see a dancer who is supremely focused in the present moment. And as dancers, we know that an inability to maintain our attention on the task at hand can result in poor performance or even yield disastrous outcomes. In Episode 77: Attention and Focus, Clare Guss-West explains more about this important topic. She shares a bit of the existing research on attentional focus and explains the many ways in which certain attentional strategies enhance performance as well as offering practical ideas for improving attentional focus. To learn more about Clare or to contact her, visit: https://www.attentionfocusindance.com/ Find her on Facebook: https://www.facebook.com/clare.gusswest Or connect on LinkedIn: https://www.linkedin.com/in/clare-guss-west-952b937/ Buy her book here: https://www.attentionfocusindance.com/order-book/ Want to contribute to DanceWell podcast? Follow t

Eating well doesn’t have to be about expensive smoothies and supplements. This episode highlights how our dancers who are living on a budget or perhaps in a dorm room without blenders or extensive kitchen equipment can still eat healthfully. Take a listen as dietician Dafna Tsadok-Hai talks about staples dancers should keep in their pantries and simple, quick recipes dancers can use to meal prep without breaking the bank! Have questions for Dafna or want to get in touch, send her an email (info@diettrainingandhealth.nl)or visit her instagram page @diettrainingandhealth! Support DanceWell Podcast by donating - https://gf.me/u/yxv25p Host: Marissa Schaeffer Co-Hosts: Ellie Kusner and Marissa Schaeffer Website: www.dancewellpodcast.com Email: DanceWellPodcast@gmail.com Introduction Soundscape: Brendan Berry and Dylan Ezzie

What happens after your OB clears you to return to activity after approximately 6 weeks postpartum? Is it wise to take your first ballet class the day after clearance? As it turns out, things like prolapse, incontinence, pelvic floor dysfunction and pain are more common than we realize postpartum and require some attention in order to return to activity in full. In this episode, we are joined by Dr. Julia Rosenthal PT, DPT, OCS, PRPC who will talk briefly about a wide range of topics to consider when returning to dance postpartum including prolapse, urinary incontinence, the GI system, breastfeed and the musculoskeletal system. Get in touch with Julia by visiting her website Empowerpt.nyc, sending her an email julia@empowerpt.nyc or following her on Instagram @juliarosenthaldpt Support DanceWell Podcast by donating - https://gf.me/u/yxv25p Host: Marissa Schaeffer Co-Hosts: Ellie Kusner and Marissa Schaeffer Website: www.dancewellpodcast.com Email: DanceWellPodcast@gmail.com Introduction Soundscap

In Episode 75: Specificity in Dance Training, Nico Kolokythas, ASSC, PhD explains the training principle of “specificity” and how it applies to dance, from many angles. We discuss general fitness parameters, why they matter and whether dancers typically meet standard benchmarks. Then, Nico explains a bit about early specialization and also diversification of movement. Finally we debate performance enhancement and how conditioning for dancers can realistically serve this aim. To learn more about Nico or to contact him, visit: https://www.strengthmotionmind.com/ Follow him on Instagram @strengthmotionmind And on Twitter @NKolokythas Want to contribute to DanceWell podcast? Follow this link to donate: https://www.gofundme.com/dancewell-podcast-season-4-fundraiser Host: Ellie Kusner Co-Hosts: Ellie Kusner and Marissa Schaeffer Website: www.dancewellpodcast.com Email: DanceWellPodcast@gmail.com Introduction Soundscape: Brendan Berry and Dylan Ezzie

There is no doubt about it, we need sleep! But just how much do we need and why is it so important? Join us as Dr. Sheyi Ojofeitimi, DPT, OCS, CFMT educates on oh why sleep matters! Connect with Dr. Sheyi on Instagram: https://www.instagram.com/drsheyipt/?hl=en Support DanceWell Podcast by donating - https://gf.me/u/yxv25p Host: Marissa Schaeffer Co-Hosts: Ellie Kusner and Marissa Schaeffer Website: www.dancewellpodcast.com Email: DanceWellPodcast@gmail.com Introduction Soundscape: Brendan Berry and Dylan Ezzie

The human body is host to an inconceivable number of microbes, and while some can cause us problems, we enjoy a symbiotic relationship with most of them. In fact, as our community of bodily microbes eat, reproduce, "breathe" and digest, it affects everything from bone health to immune function. In Episode 73: A Dancer's Microbiome, Drs Hoaglin and Agnello provide an introduction to what the human microbiome does, how it works and what allows it to flourish or causes it damage. We discuss particular components of a dancer's life that may influence the microbiome. To learn more about Dr. Hoaglin and Dr. Agnello or to contact them, visit their website: https://www.m2biome.com Want to contribute to DanceWell podcast? Follow this link to donate: https://www.gofundme.com/dancewell-podcast-season-4-fundraiser Host: Ellie Kusner Co-Hosts: Ellie Kusner and Marissa Schaeffer Website: www.dancewellpodcast.com Email: DanceWellPodcast@gmail.com Introduction Soundscape: Brendan Berry and Dylan Ezzie

As the world shut down in the wake of COVD-19, the performing arts world changed. Shows were cancelled, rehearsals suspended and training took on a different form. Many began dancing - and even rehearsing - indoors. Hallways became dance floors, mantle pieces became ballet barres, and somehow we kept going. Due to space constraints, hard floors and a multitude of other factors, many were unable to train as vigorously as they had pre-pandemic. Now as dance studios, schools and companies begin to open their doors once more, we need to prepare our bodies for the challenges dance presents us. Join us in this episode as athletic trainer and strength and conditioning specialist Will Zinser talks about how to prepare to return to the studio. Resources: - Article - “CSCCa and NSCA Joint Consensus Guidelines for Transition Periods: Safe Return to Training Following Inactivity” - https://journals.lww.com/nsca-scj/Fulltext/2019/06000/CSCCa_and_NSCA_Joint_Consensus_Guidelines_for.1.aspx - Dance/USA Task Force on Danc

In 2020, dancers all around the world experienced a new phenomenon, virtual class. In Episode 71, Caitlin Trainor, MFA and Danelle Dickson, DPT discuss the potential risks and limitations to this educational structure, as well as the potential benefits and advantages. Ultimately, we all conclude that while virtual dance class is no replacement for live instruction, it's also not going away anytime soon. Learn about Caitlin Trainor: http://www.trainordance.org Learn more about Dancio: http://www.dancio.com Reach out to Caitlin through LinkedIn: https://www.linkedin.com/in/caitlin-trainor-a0373391/ Learn more About Danelle Dickson: https://danelle-dickson-d28f.mykajabi.com/products-offers-and-blogs See her on Instagram: https://www.instagram.com/3ptdc/ Tweet her: https://twitter.com/3ptdc Want to contribute to DanceWell podcast? Follow this link to donate: https://www.gofundme.com/dancewell-podcast-season-4-fundraiser Host: Ellie Kusner Co-Hosts: Ellie Kusner and Marissa Schaeffer Website: www.dancewellpo

Perhaps while quarantined, you or a dancer you know, was anxious about maintaining jump skills, then came across people hopping on and off boxes on Instagram and thought, “Should I do that?” Enter, plyometrics. In this episode, I speak to Rob Tsai, DPT, about plyometrics and he explains the relevance and value of this form of resistance training for dancers. Learn more about Rob Tsai at: www.danceprehab.com Follow Rob on Instagram: @danceprehab Host: Ellie Kusner Co-Hosts: Ellie Kusner and Marissa Schaeffer Website: www.dancewellpodcast.com Email: DanceWellPodcast@gmail.com Introduction Soundscape: Brendan Berry and Dylan Ezzie

Does the sacrum move and get stuck? Why might I feel pain at my sacroiliac joint (SIJ)? These are questions we’ve asked ourselves before, but maybe never gotten the answer to. Join us on this episode as Dr. Liz Henry PT, DSc, OCS, COMT, FAAOMPT, CCTT brings her wisdom and four decades of clinical practice to help us understand this complex joint. Get in touch with Dr. Henry by visiting her practice website (LifeForcePT.com) or by sending her an email at Liz@lifeforcept.com. You can also learn more about her by visiting the faculty bio page on the NAIOMT website (https://www.naiomt.com/teaching-faculty). Host: Marissa Schaeffer Co-Hosts: Ellie Kusner and Marissa Schaeffer Website: www.dancewellpodcast.com Email: DanceWellPodcast@gmail.com Introduction Soundscape: Brendan Berry and Dylan Ezzie

Imagery is a free and accessible form of mental practice that can be used to enhance performance, confidence, skills and more. In Episode 68: Motor Imagery, Betsy Coker EdD, explains what motor imagery is and how it works, as well as why, when, and how dancers use imagery. She talks about applying her research on imagery to her teaching practice, and suggests that perhaps some day, imagery could contribute to a very different, possibly more inclusive understanding of what dance is and who gets to do it. Learn more aboutBetsy Coker at: www.betsycoker.com Host: Ellie Kusner Co-Hosts: Ellie Kusner and Marissa Schaeffer Website: www.dancewellpodcast.com Email: DanceWellPodcast@gmail.com Introduction Soundscape: Brendan Berry and Dylan Ezzie

Joint hypermobility, whether it affects few or many joints, falls under the umbrella of hypermobility disorders. On episode 67: More on Hypermobiltiy - Common Presentations of EDS, we invite Dr. Linda Bluestein, the hypermobility MD, to discuss Ehlers Danlos Syndrome (EDS), a particular type of hypermobility disorder with some unique characteristics. Dr. Bluestein explains some of the common medical presentations of the syndrome and helps clinicians and patients alike with resources to build a support system for those with this diagnosis.   Learn more about and get in touch with Dr. Bluestein by visiting her website: https://www.hypermobilitymd.com EDS Resources: EDS Awareness: https://www.chronicpainpartners.com EDS Toolkit (for general practitioners): https://www.rcgp.org.uk/clinical-and-research/resources/toolkits/ehlers-danlos-syndromes-toolkit.aspx EDS Society: https://www.ehlers-danlos.com EDS Wellness: https://edswellness.org Bendy Bodies Podcast: https://podcasts.apple.com/us/podcast/bendy-bodies/

Trauma is a complex experience that varies from individual to individual. Research suggests that dancers experience PTSD at higher rates than athletes or the general population. In this episode, dance-movement therapist, Erica Hornthal, explains a bit about her field, and we discuss ways in which the body houses trauma as well as how dance can be both problematic and curative to people who are living with trauma. Learn more about Erica Hornthal at: www.ericahornthal.com Contact Erica at: erica@hornthal.com Instagram: @EricaHornthal Facebook: www.facebook.com/ericahornthal Host: Ellie Kusner Co-Hosts: Ellie Kusner and Marissa Schaeffer Website: www.dancewellpodcast.com Email: DanceWellPodcast@gmail.com Introduction Soundscape: Brendan Berry and Dylan Ezzie

We open this episode with a question: You’re injured. You know that performing certain steps or dancing full-out will make your injury worse and will prolong healing. Do you feel comfortable advocating for yourself in the studio and speaking up for your injury? In episode 65, we chat candidly with three groups -two pre-professional dancers, two seasoned professional dancers and two teachers/choreographers - about the difficulties and anxieties that come up around injuries. Want to contribute to DanceWell podcast? Follow this link to donate: https://www.gofundme.com/f/dancewell-season-three-fundraiser?member=2559728&pc=ot_co_campmgmt_w&rcid=r01-156744810013-7a5c898b6f9c46c6&sharetype=teams Host: Marissa Schaeffer Co-Hosts: Ellie Kusner and Marissa Schaeffer Website: www.dancewellpodcast.com Email: DanceWellPodcast@gmail.com Introduction Soundscape: Brendan Berry and Dylan Ezzie

Everyone around the world is thinking about the pandemic, covid-19, and dancers have been affected by this crisis in unique and specific ways. Exploring how this complex situation is manifesting in the dance community, Episode 64: Dancing through covid-19, includes interviews with five different practitioners: Dr. Selina Shah (physician), Amanda Donahue (certified athletic trainer), Jennifer Milner (pilates teacher and ballet coach), Kristin Koskinen (registered dietitian nutritionist), and Dr. Paula Thomson (licensed clinical psychologist). Though they come from different fields, the perspectives of these experts offer some similar themes, including: anxiety, abundant creativity, and strangely, a heightened awareness of community. Learn more about Dr. Selina Shah: www.sportsanddancemedicine.com Contact Dr. Shah: 925-979-LEAP (5327) Contact Amanda Donahue: adonahue@dean.edu Learn more about Jennifer Milner: www.jennifer-milner.com Instagram: @jennifer.milner Facebook: https://www.facebook.com/jennifermil

Finding the right pointe shoe is a dynamic process that depends on a number of factors. Fitters look at the shape of your foot, your technique, your strength and consider your personal preferences and feedback from your dance teachers and medical providers. All of these elements can evolve with time and affect your shoe choice. Pointe shoe fitter, Josephine Lee, joins us on episode 63 of DanceWell Podcast for a lively discussion about how she synthesizes all these factors and collaborates with each dancer to find the shoe that fits. Get in touch with Josephine by visiting her website: https://thepointeshop.com, sending her an email: info@thepointeshop.com, or by looking up her handle @thepointeshop on Instagram, Facebook, Twitter or YouTube. Want to contribute to DanceWell podcast? Follow this link to donate: https://www.gofundme.com/f/dancewell-season-three-fundraiser?member=2559728&pc=ot_co_campmgmt_w&rcid=r01-156744810013-7a5c898b6f9c46c6&sharetype=teams Host: Marissa Schaeffer Co-Hosts: Ellie Kusner