Dancewell Podcast

We’ve all used fitness trackers like Fitbits, iPhone step counters, and Nike Fuel bands to count our steps and to get a general idea of our overall activity for the day. Maybe we’ve even used this type of wearable to track our sleep cycles so we can gleam whether or not we are well-rested. But at the end of the day, how are these tidbits of information really impacting our health and wellness? And more specifically, how can they help dancers? Tune in to this episode of DanceWell Podcast to hear to Dr. Phillip Bauman MD, FAAOS and Mr. Doug Jamison of Hale.Life and Michelle Fleet and Dr. Madelyn Ho MD of Paul Taylor Dance Company discuss a study that is taking fitness tracking - using the Whoop wearable device - to a whole new level. To learn more about Hale.Life, visit: http://www.hale.life/ Photos for this episode courtesy of the personal collection of Laura Halzack, in collaboration with the Moss Arts Center Visit DanceWelll Podcast’s GoFundMe campaign by following this link: www.gofundme.com/dancewell

Aerial techniques, from trapeze to silks, were once relegated to circus acts but are becoming more mainstream in dance. As Emily Scherb, DPT, explains in this episode, a ballet dancer might be asked to take flight to fulfill a piece in the company's repertoire, or a freelancer might train in aerial arts to expand and diversify their skill set. However, moving off the ground involves unique mechanics and requires exceptional strength, particularly in the upper extremity. Dr. Scherb describes how dancers can prepare themselves for this exciting genre as well as what healthcare providers should consider when treating aerial artists. Photo of aerialist Jody Poth by photographer Danny Boulet of Witty Pixel.

We all know we should warm up, but do we really know how? Join us as Jenni Green PT, MS, CFMT walks us through what a warm up and cool down should (and should not) look like. She’ll discuss topics like why we should warm up and cool down, what type of stretching and exercises to include, and how much one should exert oneself pre and post show. Get in touch with Jenni by visiting the PhysioArts website or by sending her an email at info@physioarts.com Visit DanceWelll Podcast’s GoFundMe campaign by following this link: https://www.gofundme.com/dancewell-podcast-fundraiser Host: Marissa Schaeffer DanceWell Founders: Ellie Kusner and Marissa Schaeffer DanceWell Website: www.dancewellpodcast.com DanceWell email: dancewellpodcast@gmail.com

One of our most universal first aid treatments for injury is ice, but Rebecca Dietzel M.S. suggests that we avoid using ice to treat inflammation. Along with her colleague, Jennifer Denys, she has created an alternative to the traditional (P)RICE protocol, it's called BE CALM, and it's yielded positive results at Canada's National Ballet School. Find out why in Episode 21_Part 1: Think Twice Before You Ice.

After explaining why ice is a dubios treatment for injury in part one of this episode, Rebecca Dietzel now discusses alternative ways that dancers can reduce their stress and quiet inflammation. Episode 21_Part 2: Self-Care Alternatives to Ice, explores lifestyle and dietary choices as well as NSAIDS.

Pre-season screens for dancers provide an opportunity to establish rapport with new students, collect baseline data, potentially prevent injury, identify red flags, educate dancers and more.  Listen in as co-host Marissa Schaeffer talks to veteran screener, physical therapist and researcher Shaw Bronner PhD, PT, OCS about the tools she uses in her screens, her injury surveillance system and the true definition of injury. Get in touch with Shaw by visiting: http://www.adamcenter.net/ Take a look at Shaw's 5 Minute Dance Warm-Up: https://www.youtube.com/watch?v=FsdpZssRSs0 Visit DanceWelll Podcast’s GoFundMe campaign by following this link: https://www.gofundme.com/dancewell-podcast-fundraiser Host: Marissa Schaeffer DanceWell Founders: Ellie Kusner and Marissa Schaeffer DanceWell Website: www.dancewellpodcast.com DanceWell email: dancewellpodcast@gmail.com DanceWell Facebook page: www.facebook.com/DanceWellPodcast/

Pain is disruptive and sometimes debilitating to a dancer's career and meanwhile, our broader culture's dependency on pharmaceutical therapies for managing pain has led to an opioid crisis. Pain is problematic to say the least, and though we've all experienced pain, few of us understand it. However, there's research suggesting that if we knew a little more about pain, we'd actually feel less of it! In Episode 19, Therapeutic Pain Education, dance medicine expert-extraordinaire, Dr. Marshal Hagins, PhD, PT, DPT, OCS explains a bit about the neuroscience of pain and how we can use our enhanced knowledge to ameliorate experiences of it. Find Marshall at: https://markmorrisdancegroup.org/dance-center/practitioners/Physical-Therapy/Mashall-Haggins-PhD-PT-DPT-OCS Visit DanceWelll Podcast’s GoFundMe campaign by following this LINK. Host: Ellie Kusner DanceWell Founders: Ellie Kusner and Marissa Schaeffer DanceWell Website: www.dancewellpodcast.com DanceWell email: dancewellpodcast@gmail.com DanceWell Facebook pag

Originally called Yoga for Dancers, The Gyrotonic Expansion System® was started by Juliu Horvath in the late 1980s. Today, it is practiced by dancers across the world both on and off equipment. Join us on this episode of DanceWell Podcast as California-based Gyrotonic trainer Allie Christensen discusses how The Gyrotonic Expansion System® can help dancers improve alignment and neuromuscular control as well as aid in their recovery from injury. Get in touch with Allie via her website: https://www.alignfitnessbyallie.com/ Visit DanceWelll Podcast's GoFundMe campaign: https://www.gofundme.com/dancewell-podcast-fundraiser. Host: Marissa Schaeffer DanceWell Founders: Ellie Kusner and Marissa Schaeffer DanceWell Website: http://www.dancewellpodcast.com DanceWell email: dancewellpodcast@gmail.com DanceWell Facebook page: http://www.facebook.com/DanceWellPodcast/

In this episode, fitness expert, Lindsay Fisher Viatori discusses the importance of resistance training for dancers. She chats about how dancers can lift a lot more than they realize, the value of old fashioned moves like squats and deadlifts, plus how to avoid overtraining. Lindsay encourages listeners to explore strength training, an activity that was once considered off-limits for dancers, and suggests you just might feel stronger, look leaner, and dance better, all while maintaining mobility.

We've all heard the adage 'you are what you eat,' but did you ever stop to think what that really means? In this information-dense episode, Emily C Harrison MS, RD, LD, discusses just how our body uses macronutrients to support our body's physiologic processes and perform at its best. She also delves into the importance of preparing food, timing meals, and what to eat to prepare your body for class and aid in recovery.  Get in touch with Emily via her website: www.dancernutrition.com or www.nutritionforgreatperformances.com Visit DanceWell Podcast's GoFundMe Campaign by following this link: https://www.gofundme.com/dancewell-podcast-fundraiser?sharetype=teams&member=252054&rcid=r01-152844673524-95726eb16b8b46d9&pc=ot_co_campmgmt_w Host: Marissa Schaeffer DanceWell Founders: Ellie Kusner and Marissa SchaefferDanceWell Website: http://www.dancewellpodcast.comDanceWell email: dancewellpodcast@gmail.com DanceWell Facebook page: http://www.facebook.com/DanceWellPodcast/

There are many tools that an individual can use to maintain mental health, several of which have been discussed on DanceWell Podcast already. However, in Episode 15, clinical psychologist, Lilian Araujo, PhD explains that institutions and organizations--schools, companies, and programs--also have a duty to design themselves in a way that is conducive to the psychological wellbeing of their members. This duty is a moral imperative as well as critical for performance optimization. Host: Ellie Kusner DanceWell Founders: Ellie Kusner and Marissa Schaeffer DanceWell Website: http://www.dancewellpodcast.com DanceWell email: dancewellpodcast@gmail.com DanceWell Facebook page: http://www.facebook.com/DanceWellPodcast/

Your identity is a reflection of your core values, what you perceive to be important in life, and the traits that you feel define you. Identity is also influenced by the expectations of those around you, your community, and your culture. Various changes or challenges in life can result in a crisis of identity. In Episode 14, clinical psychologist, Dr. Elisabeth Morray, discusses how a dancer's identity can change and evolve throughout life, and what the dance community can do to help bolster identity heath.

Stress and anxiety can be both psychologically motivating and physically debilitating. Tune in as Catherine Drury, LCSW describes stress in its many forms and introduces ways in which dancers can manage both in and out of the studio. Visit the Dancers’ Resource at the Actors Fund home page: https://actorsfund.org/services-and-programs/dancers-resource. Get in touch with Catherine by emailing her at the Actors’ Fund: cdrury@actorsfund.org or visiting her website: http://www.catherinedrury.com/ Host: Marissa Schaeffer DanceWell Founders: Ellie Kusner and Marissa Schaeffer DanceWell Website: http://www.dancewellpodcast.com DanceWell email: dancewellpodcast@gmail.com DanceWell Facebook page: http://www.facebook.com/DanceWellPodcast/

Do you ever find that you speak to yourself much more harshly than you would speak to anyone else? Self-talk describes the things you say to yourself, consciously or unconsciously which can be either positive of negative in nature. In Episode 12, success coach and wellness mentor Elizabeth Sullivan discusses how negative self-talk impedes achievement and how to turn it around. Positive self-talk isn't about pretending everything is great, it's about finding active and accurate language that makes room for growth and improvement. Elizabeth Sullivan's webpage: https://easullivan.com/ Host: Ellie Kusner DanceWell Founders: Ellie Kusner and Marissa Schaeffer DanceWell Website: www.dancewellpodcast.com DanceWell email: dancewellpodcast@gmail.com DanceWell Facebook page: www.facebook.com/DanceWellPodcast/

To begin DanceWell's celebration of Mental Health Awareness Month, we talk with Catherine Drury, the social worker for the Dancers’ Resource at the Actors Fund, about some of the important facets of mental health for dancers. Join us as we discuss when to reach out for support, the most opportune time for the deepest work, mental health and injury, and resources available to dancers through the Actors Fund. Visit the Dancers' Resource at the Actors Fund home page: https://actorsfund.org/services-and-programs/dancers-resource. Get in touch with Catherine by emailing her at the Actors Fund: cdrury@actorsfund.org or visiting her website: http://www.catherinedrury.com/ Host: Marissa Schaeffer DanceWell Founders: Ellie Kusner and Marissa Schaeffer DanceWell Website: www.dancewellpodcast.com DanceWell email: dancewellpodcast@gmail.com DanceWell Facebook page: www.facebook.com/DanceWellPodcast/

Zero Balancing is described as, “a mind-body therapy that uses skilled touch to address the relationship between energy and structure within the body.” (www.zerobalancing.com/about) Paula Macali, who has worked with dancers in various capacities throughout her career, explains more about the key principals of Zero Balancing and how she uses this form of bodywork to help dancers achieve greater function and wellbeing.

What is osteopathic medicine? What can doctors of osteopathy offer dancers that other health care professionals cannot? Tune in to this episode to listen to Asad Siddiqi DO, FAAPMR, CAQSM answer these questions and discuss his research in dance medicine. Get in touch with Dr. Siddiqi by visiting: http://www.cumc.columbia.edu/rehab/profile/arsiddiqi Host: Marissa Schaeffer DanceWell Founders: Ellie Kusner and Marissa Schaeffer DanceWell Website: www.dancewellpodcast.com DanceWell email: dancewellpodcast@gmail.com DanceWell Facebook page: www.facebook.com/DanceWellPodcast/

Somatics describes an approach to learning and a wide range of techniques typically aimed at improving movement function and efficiency. While that’s an apt description, there’s also so much more to somatic work which makes it effective, but also nuanced and hard to explain! In this episode, Alexandra Beller vividly articulates how and why she integrates somatic practices into the dance classes she teaches.

There are many ways a dancer can cross-train! Have you heard of the ballet-based cross-training method for dancers Progressing Ballet Technique? Originally founded by Marie Walton-Mahon in Australia, PBT is now practiced world-wide. Join co-host Marissa as she talks to the USA Director of PBT, Megan Berlint-Nicko about how she uses PBT to help dancers enhance their technique, improve their conditioning, and stabilize their core. Get in touch with Megan by emailing her at Megannicko@pbtus.com or visiting the PBT website at: www.pbt.dance or www.pbtus.com Host: Marissa Schaeffer DanceWell Founders: Ellie Kusner and Marissa Schaeffer DanceWell Website: www.dancewellpodcast.com DanceWell email: dancewellpodcast@gmail.com DanceWell Facebook page: www.facebook.com/DanceWellPodcast/

In many forms of dance, joints that move through a large range of motion are admired and adored by dancers, choreographers, teachers, and audiences alike. However, extreme mobility comes with challenges that are not always recognized or appreciated. In Episode 6, Jessica Lassiter, DPT, discusses hypermobility. She explains what it is, why it can lead to specific injuries and how to maintain hypermobile health with simple exercises that enhance proprioception and stability. Visit Jessica’s website: http://www.jessicalassiterpt.com/ or visit her at the Mark Morris Wellness Center Host: Ellie Kusner DanceWell Founders: Ellie Kusner and Marissa Schaeffer DanceWell Website: www.dancewellpodcast.com DanceWell email: dancewellpodcast@gmail.com DanceWell Facebook page: www.facebook.com/DanceWellPodcast/