1. Why are health bodies vital for dance? Nutrition Cross Training Stress Management

2. Eating habits Smart eating habits are a necessary component of peak performance. eat a variety of foods, know your calories intake and expenditure, stay within recommended servings of food groups, make good choices when eating out, stay hydrated, prepare foods in safe clean way.

3. Without judgment make a food journal for the next 48 hours. You can simply write it down or use an app to the information. Tools: My Fitness Pal, www.MyFoodDiary.com, www.my- calorie-counter.com, www.mynetdiary.com, www.MyFoodDiary.comwww.my- calorie-counter.com www.MyFoodDiary.comwww.my- calorie-counter.com

5. Portion distortion http://www.webmd.com/diet/healtht ool-portion-size-plate

6. In your dance note book create a dos and don’ts of healthy eating…. Do(s)12345Don’t(s)12345

7. Do Drink plenty of water Eat breakfast Stay with in the recommend calorie intake for your height and weight Exercise Cross train Eat 6 small meals through out the day Don’t Starve yourself Gain or loss weight rapidly Over exercise Eat excessive amounts of food Eat just one food group

8. Stop and Dance As we warm up think about your energy level and compare it to what your ate today. Did you drink any water? How does food fuel your body for dance class? Plie, tendue foot flicks, degage a la second with arms, plie rond de jambe pirouett Stretch and strength Center combination Across the floor

9. Make sure we complete your food journal we will use it next class Ideas for cross training talk about a few Tension relief imagery exercise Franklin

10. Day 2 Review food journals discuss results Workout video are a great way to cross train total body http://www.youtube.com/watch?v=g M4DQ-0Vjnk&feature=fvwrel http://www.youtube.com/watch?v=g M4DQ-0Vjnk&feature=fvwrel http://www.youtube.com/watch?v=g M4DQ-0Vjnk&feature=fvwrelYoga http://www.youtube.com/watch?v=7 PFnUnxOXXI

11. Warm-up for dance class Plie, tendu, degage, pirouett CenterAcross Reflect on Cross train threw total body and yoga. How does it relate to dance how is it different? How to you feel at the end of this class? Imagery for stress relief