Eating before exercise / When should i eat?
May 02, 2010
EATING BEFORE EXERCISE.
Many athletes put a lot of emphasis on the pre-event meal believing it is the key element to performance. It is important to remember that food eaten throughout the training week and food and fluid consumed during the event is just as important. Consuming food and fluid before exercise should be seen as an opportunity to fine-tune carbohydrate and fluid levels and to ensure you feel comfortable and confident.
WHEN SHOULD I EAT?
Food consumed before exercise is only useful once it has been digested and absorbed. The time required for digestion depends on the type and quantity of food consumed. Generally, foods higher in fat, protein and fiber tend to take longer to digest than other foods, and may increase the risk of stomach discomfort during exercise. Large quantities of foods take longer to digest than smaller quantities.
Nutrition / Energy Fuel
Apr. 22, 2010
NUTRITION
On the next couple of weeks, we will try to give you special information on nutrition. A good nutrition balance is essential for the best performance when you practice and experiencing the best performance at an important competition. To begin an awareness of what you eat, here is a list of nutrients to get you started to feel good and perform your best.
Nutrient Balance: Carefully planned nutrition must provide an energy balance and a nutrient balance.
*Proteins: Essential to growth and repair of muscle and other body tissues.
*Fats: One source of energy and important in relation to fat soluble vitamins.
*Carbohydrates: Our main source of energy.
*Minerals: Those inorganic elements occurring in the body and which are critical to its normal functions.
*Vitamins: Water and fat soluble vitamins play important roles in many chemical processes in the body.
*Water: Essential to normal body functions as a vehicle for carrying other nutrients and because 60% of the human body is water.
*Roughage: The fibrous indigestible portion of our diet essential to health of the digestive system.
ENERGY FUEL
Like fuel for a car, the energy we need has to be blended. The blend that is recommended is:
*55% Carbohydrates (sugar, sweets, bread, cakes)
*30% Fats (dairy products, oil)
*15% Protein (eggs, milk, meat, poultry, fish)
Personal thanks from Luc and Severine (Senior Latin Champions 2010)
Apr. 11, 2010
Dear Dance Friends,
Winning The Belgian Championships was a dream come true. Every day makes us happy, thinking of that special day. We would like to thank all the supporters for the support and enthusiasm. It was a wonderful feeling having so many people behind us. Last, we would like to thank the organizers of the competition. Loads of kisses and greetings for everybody.
From Severine and Luc
Personal thanks from Wim and Astrid (Adult Ballroom Champions 2010)
Apr. 11, 2010
Astrid and Wim Pessemier thank all the supporters from the Belgium Championships 2010.
The 5 dances can be seen on youtube on the following link:
Solodance Slow Waltz:
http://www.youtube.com/watch?v=XVzDJseO52Y
Final Round Slow Waltz Group:
http://www.youtube.com/watch?v=T7YPUBwE2gY
Final Round Tango:
http://www.youtube.com/watch?v=zecWJFcTm4I&feature=channel
Final Round Viennese Waltz:
http://www.youtube.com/watch?v=Y7EXf0og8-8&feature=channel
Final Round Slowfox:
http://www.youtube.com/watch?v=KyRSzUq889k&feature=channel
Solodance Quickstep:
http://www.youtube.com/watch?v=EjEDZULwmLE
Final Round Quickstep Group:
http://www.youtube.com/watch?v=604xGSM4KRY&feature=channel
Two new categories at Limburg Danst Weert.
Mar. 26, 2010
Limburg Danst Weert would like to promote 2 new categories at their event on April 17 and 18 in Weert, Holland. There will be a 10-dance competition for amateurs and a new Senior Latin competition. Since these two categories are rarely added to international competitions, it would be a great opportunity for you to experience this event. For further information, just click on COMPETITION GUIDES on this website and you will find a link to Limburg Danst Weert for your entry form. If you have any problems, just send us your e-mail address, and we would be more than happy to send you an entry form in their behave.
The Championships are almost here. Are you ready for them? Part 4
Mar. 18, 2010
Preparing for the Championship should be well thought of, and you must be sure to cover all your bases. You can never over prepare yourself for the event. Mentally, you're giving yourself a well rounded sense of security that everything you've done is for the best performance possible.
The day before the Championships: Get a good night sleep!!!! Prepare your costumes in their proper bags. Don't be staying up late at night tanning or sewing your last minute repair to your costumes. Your dance shoes and shoe brushes should be ready to go. Some dancers prefer to have their souls of their dance shoes pre-oiled, in the case of having a slippery dance floor. Extra safety pins for your number, is a must. The judges have to see you and your number without having to work extra. So make sure and have those extra pins ready to pin down your number on ALL FOUR CORNERS. Something else you might want to consider is having a clear sheet of plastic, to cover your number with. If you tend to sweat a lot, this can really save you. Last thing you might want to have ready are: water, energy drinks (clear in color), fruit (especially bananas), starting book, face towels, etc. If you have to make a list of what to take, might be a great idea.
What to wear for the event: What kind of image do you want to portray when you enter the room? Will you walk in with matching sports gear (giving the impression that you're physically fit and ready for battle). Will you enter the dance floor with a gala outfit, shirt and tie (showing that your elegant approach has a sign of confidence) or will you walk in with just a casual look (some may think that you're not too serious about the event, but for some of you, this may be a way to calm your nerves).
Plan to get to the event, no later than one hour and a half before you dance. The idea is to be there with enough time to look at the room, see where the judges are standing while the competition is going on, feel the dance floor and check out the slippery and sticky places. Try not to socialize too much, that could be one of your biggest distractions. Good luck, and don't forget to put gas in your car before you leave.
Tips to continue...
The Championships are almost here. Are you ready for them? Part 3
Mar. 12, 2010
Have you ever wondered why your dancing feels so much better when you're practicing or having a private lesson, and for some reason you just can't reproduce the same level of dancing on the competition floor? You might be suffering from being overly distracted on the dance floor.
I'm not sure if you're aware of what's out there that can distract you from performing at your best! The littlest things can set you back a few places on the final line up.
First of all, Friends and Family: Having support at the Championships is a treasure, and you should consider yourself very lucky. But be very careful that they know their place at the event. If you feel that they can help you with getting ready and help you calm your nerves, make sure to keep them by your side. If your lovely grandmother needs a cup of coffee, make sure you don't become the waiter for your table of supporters.
Costumes and Dance Shoes: If you decide to make that new one of kind costume, make sure you practice in it to see if there are any problems with your shoes getting caught on the skirt. The jewelry you're wearing doesn't get in the way of your connection with your dance partner. Your dance shoes have to be ready for the best performance your about to make. Make sure they don't look like you've had them since the year 2000, and maybe it's not a great idea to purchase them on the day of the Championships.
Your fellow competitors: When you enter the dance floor, it may not be such a great idea to focus so much on your fellow competitors. Because you're nervous, you might find that everybody else looks better, they have a nicer costume, they're practicing better on the dance floor and they all seem so much calmer than you. Understand that this is all in your head. Stay together with your dance partner and try to stay focused on each other.
The last tip I have for you, to avoid having these distractions, is that you must remember that the competition begins when you enter the dance hall, not when you begin dancing. Understand that there are a million other distractions waiting out there for you. The music (is it too fast or too slow), the dance floor (is it sticky or slippery), the lighting, the judges, your trainer or coach. Just make sure you don't try to avoid these distractions, be aware that they're there and handle them as a true performer.
Good Luck!
The Championships are almost here. Are you ready for them? Part 2
Mar. 04, 2010
There is an art to applying make-up and tanning pruducts for any competition event. Understanding that you're not going to an elegant gala or wanting to look like there's a red light following you around on the streets of Amsterdam. Even though the make-up is applied heavier than normal, you must consider your darker skin when you're using tan. The color of your make-up should inhance not only the primary color of your costume, but what best fits your facial features. And most importantly, your make-up must be age appropriate. When in doubt it's a great idea to get some professional help, just a couple of sessions with a professional could get you started in a good direction.
Tanning your body for a competition has to be one of your main priorities. (Some people sweat after every round, and some before you actually step on to the dance floor.) It's always a good idea to have a good base before you actually apply your tanning product. So a visit to the tanning salon is always a good idea. If you want to make sure that your tan stays on you for the whole day, you should think about applying the tan a few days before the event. Have you noticed that your hands look darker a couple of days after the competition!
Guys, guys, guys! When you use your tanning products, make sure you apply the product behind your neck and ears, your entire torso (not only what's exposed, when your standing still) and most importantly your hands. You don't want to look like you've forgotten to remove those white gloves.
Good luck and have fun painting away.
The Championships are almost here. Are you ready for them? Part 1
Feb. 28, 2010
For these next couple of weeks, we will try to give you a few competitive tips, to help you get ready for the Belgium Championships.
Choosing the right costume: Remember the Championships are the Fashion show of the evening. Everyone is waiting to see what the couples are wearing. But most of all there are judges out there that think that, appearance is everything.
What will you wear? A short dress to show of your legs and technique that you've been working on throughout the season, or will you wear the new trendy long skirt dress? Will you choose a dark elegant color, or a bright new color, to stand out? The important thing is to get help and see what's good for you. Mom doesn't always know best!
Guys, it's time to invest on a great fitted pair of dance pants. You don't want to show that you're missing a backside because there's just too much material hanging back there! The nice thing for you guys, is that you make a good investment on a great fitted pair of pants and great fitted pair of tails, could last you a few years.
Tips to continue:
Website online
Feb. 27, 2010
We're very excited that the website is finally online. The french version is on it's way. As you can see, were still working on getting more information from other trainers, merchants and places to practice through out the year.