Dance Writer October edition Issue 9 Volume 1

OCTOBER 2018

KATE MEADE NAMED IN AFR QANTAS 100 WOMEN OF INFLUENCE THE AUSTRALIAN BALLET SCHOOL SHOWCASE

DANCEWRITER.COM.AU

CONTENTS 18 The Wonder of Coming of Age Novels

12 EXCERPT: You Had Me at Goodbye

9 AUTHOR SPOTLIGHT: Katherine Weiss

3 Editor's Note 7 New Releases 20 8 Young Emerging Writers This year's promising young writers are about to shine 23 INDIE INSIDER: Hidden Bookshops Hole in the wall bookshops are popping all over the Metro 30 NEW BLOOD: Christina Adams Explore Christina's world of magical realism 32 REVIEW: Flesh and Blood This year's most-awaited thriller 40 SHORT STORY: The Buried Key

by Alexander Wyeth 43 POETRY: Sweet Serenity

by Samantha Adams 52 COMICS CORNER: Incidental Ideas Kate Meade, 100 Women of Influence 2018 Photo by Belinda Srodder

EDITOR'S NOTE Editor Sub Editor Writers Jessica Poulter Ruth Letch Ruth Letch, Sandra Kluge, Sian Corrigan, Emma Cheeseman

Jessica Poulter Editor-in-chief Dance Writer

Dance Writer is in its ninth edition! It comes around quickly, and with such rapid growth in that time, it is important to take a moment to reflect on journey and express gratitude to everyone who has an influence on the magazine; a reader, a writer or a dancer.

The October edition focuses on the idea of diet and nutrition. For dancers, having a balanced diet is imperative to an effective performance. I know that from my own experience and from listening to dancers, I hear the same thing on repeat; 'I don't have time to eat healthily'. We make time for rehearsals and sleep, so why not our health?

We welcome back our contributors including Ruth Letch, who is also taking on a sub editing role, our New York City writer Sandra Kluge, Sian Corrigan, and second-time blogger Emma Cheeseman. All of these writers investigate common themes around maintaining a healthy diet and improving the general wellness of a dancer.

I am currently overseas in the USA to scope out ways of expanding the dance industry in Australia. I'll let you know what trends I discover in our next issue...

Dance like no one is watching.

Jessica Poulter Dance Writer Founder and Editor

KATEÂ MEADE

VDF Founder and ACE Radio breakfast cohost Kate Meade is officially listed in the Australian Financial Review Qantas 100 Women of Influence this year for outstanding contribution in the Local and Regional category.

VDF FOUNDER KATE MEADE LISTED IN AFR 100 WOMEN OF INFLUENCE Kate Meade has had a monumental year when it comes to accolades and prestige.

In 2017, she was named Ausmumpreneur of the Year for her excellence in executing the Victorian Dance Festival to be what it is today. This month alone, Ms Meade was nominated for an ACRA award alongside co-host Jon Vertigan for Best On-Air Team Country & Provincial and now named among the top 100 Women of Influence in the Australian Financial Review.

friends and share the passion for dance.

“VDF has never been about celebrating great dancers,” admitted Ms Meade. “It has been about celebrating how great “I travelled to Melbourne to ask the full- dance is!” time dance studios to get involved in regional opportunities. There may have Her concern is that many dancers Ms Meade said she is blown away by the been a lot of rejections along the way, seeking a professional career in the honour of being listed with women of but we got to where we needed to be; to industry do not explore the possibilities such high calibre and intelligence. give the dance community a platform to that sit within dance, which can be turned into innovative pathways. The come together,” she admitted. advice for success is to be brave and “The difference that some women do in courageous in chasing passions and their communities is so big and to be Kate Meade describes herself as an listed among those amazing women is accidental leader. She formed VDF as just sticking to them. unreal!” another developmental opportunity for her dance students at the time, unaware “Many young dancers entering into the The Victorian Dance Festival (VDF) is the of the potential for the festival’s future industry in Australia are worried they are not going to have a professional most popular festival in the state, growth. career in dance. There are so many attracting thousands of dancers Australia-wide. Ms Meade brought to the “I never sat down and thought I’m going other areas of dance to pursue! They just need to have the courage to do so.” country some of the world’s most to be a leader in the dance industry.” influential artists to teach Her strategy behind VDF was about “If your heart is with the right intentions masterclasses, including USA’s leading keeping the intention pure; to and you aim as high as you can, the contemporary dancer Travis Wall, popular bring dancers together in a noncontemporary artist Kathryn McCormick competitive environment to make new world is your oyster.” and emerging professional dancer Tate Ms Meade’s influential in the regional space has created an abundance of performance opportunities for local young dancers.

The Australian Ballet School goes a pointe above last year The 2017 showcase presented by The Australian Ballet School was exquisite, but the 2018 showcase is even more dynamic with the addition of progressionist choreography and dance styles that steer away from the classical mainstream.

With an artistic team as elite as Simon Dow, Margaret Wilson, Stephen Baynes, Paul Knobloch, Marius Petipa, Mark Annear and Areti Boyaci you can visualise the level of sophistication this showcase contains. Headed by director Lisa Pavane, this production is simply superb.

Not only does the Showcase refreshingly stray from the classical style into contemporary, but two performances ‘Alegrias’ and ‘Danza De La Vida’ are influenced by Spanish and Argentinian traditional dance, where rhythm and accent are key to its execution and choreographic structure. The night opens with a repeat from last year of Paul Knobloch’s ‘Défilé,’ which translates to ‘big parade’ of 120 dancers dressed in white tutus dancing in kaleidoscopic fashion. A crowd favourite is certainly when the little dancers who are no more than 10years-old to join in on the parade in classical style. By far a stand out performance, Défilé is a well-organised construction of mathematical expression. A pleasant surprise is when Spanish fans appear out of the ladies’ sleeves. Streamers also make an appearance from the dancers’ costume in ‘Danza De La Vida’ to celebrate the end of the Showcase.

With ample solo and pas de deux sections appearing from each year level, the talent of the lead dancers is very close to professional standard. The ankle strength en-pointe is very strong and the execution of the intricate and fast-paced sequences are controlled to perfection. The showstopping pas de deux is in the final dance between a male and female dancer displaying a scene of lust and intrigue. The exotic and passionate choreography is brought to life by the dancers’ emotions and raw energy.

Another Paul Knobloch work 'Valetta' is a dedication to his grandmother featuring an all-male cast except for one principal female dancer. They perform with power and vitality; the males dance with charm alongside one another. It is a breath of fresh air to observe males utilising the stage entirely for themselves and performing choreography that is fiercely difficult.

The graduating year is undergoing a busy one with the 10day turnaround from touring regionally with the Australian Ballet to the Melbourne showcase. The Level 8 dancers return to the stage with eagerness and we look forward to seeing where they go beyond the School.

An exquisite illustration of 21st-century choreography performed by some of Australia’s best emerging classical and contemporary dancers.

Photo: Sergey Konstantinov.

5 steps to having a healthier eating mindset

By Emma Cheeseman

Becoming obsessive about food is something that will eat away your time and energy - literally. But unfortunately, it is something that a high percentage of professional dancers have been through. Spending hours in front of studio mirrors, constantly being compared to other dancers, can have a detrimental effect on any dancer’s self-esteem. While not every dancer will develop a severe eating disorder, most professional dancers will go through a chapter in their development where food becomes an all-consuming enemy.

It is vital for dancers to understand that the body is reliant on fuel to maintain a high level of athleticism. The most important lesson to take away is to comprehend that calories do not equal sustenance. So how do we gain a healthier eating mindset?

Spending hours spent in front of studio mirrors, being constantly compared to other dancers, can have a detrimental effect on any dancer’s self-esteem. While not every dancer will develop a severe eating disorder, most professional dancers will go through a stage where food becomes an all-consuming enemy.

It is vital for dancers to understand that the body is reliant on fuel to maintain a high level of athleticism. So how do we gain a healthier eating mindset?

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1. Put yourself first The dance industry is renowned for comparison and scrutiny. Having a positive mindset begins with putting yourself first. Write down your healthy eating goals so you have a strategy in place. Being in an industry where selfscrutiny and competition are prevalent factors in dance. If you can develop a strong sense of confidence and organisation you will be on the path to healthy success.

2. Eat food you enjoy The stigma of ‘unhealthy’ food can place pressure on young dancers who may deprive themselves of certain foods.

Deprivation can lead to obsessive thinking and be associated with feelings of unhappiness and anxiety. The healthiest way to maintain a balanced diet without removing your favourite food is to adopt the mantra of ‘everything in moderation’. One treat here or there will not end your career. If you are unsure of what to eat to suit your energy needs, seek advice from a qualified nutritionist who understands the physical demands of the dance industry to determine the healthiest way to achieve your prime fitness level.

3. Listen to your body A pre-professional or professional dancer requires a high level of fitness as they can train and perform up to 60 hours per week. Like petrol in a car, you need to have sufficient fuel to keep your body energised. If you are hungry, listen to your body just as you do when you are sore, tired or weak.

Many dance injuries stem from a lack of strength to support certain joints, bones or muscles. Learn to supply your body with the necessary fuel to provide strength and energy.

5 steps to having a healthier eating mindset

By Emma Cheeseman

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4. Meal preparation is key Meal preparation is one of the best things you can do to eliminate unnecessary food-related stress. Create nutritious and yummy meals for the week ahead and include snack options in your meal preparation that are healthy and replenishing. Â Meal preparation helps to reduce the potential to overeat later in the day and you can save a few extra dollars along the way!

5. Don’t get caught up in the trends Anything can be found in an app, including fitness tips, nutritional information and calorie counting. While some of this information can be extremely useful, following these trends can lead to obsessive thoughts and actions. Seeking qualified advice is far more beneficial than recording every bite and step you take. Research your fitness and nutrition options and include them in your daily routine, but try not to allow them to take over your every thought.

Dancers are expected to retain choreography, look after injuries and to remain fit and healthy. Maintaining a positive and healthy mindset regarding food will make these tasks much more achievable.

TO THE POINTE

By Ruth Letch

How to feed your child tobest reach their Sonia recommends that, where adults require at least one litre of water per day, an active child or teen should double this intake to stay sharp and focused.

Last week I cried at my son’s basketball game when his U14 representative team lost their final game by one point. Emotions ran high; frustration, disappointment and total devastation at the loss of their dream. Their coach sat with his head in his hands, no doubt replaying the dying minutes of the game in his mind. I wasn’t the only parent with tears in my eyes.

Competitive activity takes its toll both mentally and physically. It is nerve-wracking but rewarding, exhilarating yet exhausting. Kids train weekly, daily in some cases, as they strive to learn their sport or chosen art form. They practice, study theory, experience exams, games and public performances.

They work hard to improve and achieve their best while doing something they love.

One of the ways we can support our active kids is through nutrition.

Providing good food and education on healthy eating choices is so very important in this age of fast food and quick fixes.

An unhealthy diet affects our ability to focus and concentrate.

According to child and adolescent psychologist Sonia Sezenias, when a child is learning ‘the brain is meant to drift and wander, then come back. But how long this takes is the issue. If it takes too long, they will miss important information or instructions.’

Whether a child is learning at school, sport or dance, their ability to concentrate and retain knowledge is paramount to their development.

A fuelled brain and body also helps our kids feel motivated and

TO THE POINTE

By Ruth Letch

How to feed your child to reach their best The food they eat affects their physical, mental and emotional health, now and in the future. It’s a worthy investment.

positive. They will be more inclined to manage their time effectively and resist the desire to procrastinate. Busy kids juggling school, homework, social lives and extra-curricular activities need to ensure a healthy diet provides them with a strong foundation.

Eating healthily is quite simple.

Regular meals and snacks composed of a variety of foods containing protein, fibre, carbohydrates and unsaturated fats are imperative for growing, active bodies and brains. Fresh fruit and vegetables are full of goodness, providing many necessary nutrients to aid physical strength, emotional wellbeing and long-term health.

Treats and ‘occasional foods’ are fine, so long as they are eaten in moderation and are part of a wellbalanced diet. Of course, we must not forget hydration.

When we undertake physical and mental activity we become depleted of water, which makes us sluggish and inattentive. Sonia recommends that, where adults require at least one litre of water per day, an active child or teen should double this intake to stay sharp and focused.

Our kids’ minds and bodies are constantly active as they play, learn, grow and strive to do their best. To achieve this, they require strong emotional and physical reserves. We drive them around, cheer them on, and encourage them to explore their passions, but one of the easiest ways we can support their learning and development is through encouraging good nutritional habits. The food they eat affects their physical, mental and emotional health, now and in the future. It’s a worthy investment.

TO THE POINTE

By Ruth Letch

10 simple ways to support your dancing with a healthy diet Awareness and preparation are key to eating a healthy diet, which supports an active lifestyle. While we all know the importance of eating well, it’s so easy to grab a bar of chocolate or skip a meal when we’re busy or exhausted – but this isn’t doing us any favours!

Read on for some tips and tricks to help you eat restorative, nutritious and energising food, and achieve your best outcome every day.

1. Healthy breakfast Enjoying a nutritious breakfast kick-starts your metabolism and sets you up with sufficient energy to tackle your day ahead. If you don’t eat in the morning, your metabolism will remain sluggish throughout day, no matter how healthily you eat. The ideal breakfast contains a balance of protein, fibre and nutritional content.

2. Recovery food Performing, rehearsing and intense training sessions deplete our bodies of energy. Eating fruit or grain-based carbohydrates (such as bread, cereal, rice, pasta, lentils or baked beans) within half an hour of finishing your activity will help refuel and restore your body. Fruit such as bananas, apples, pears, oranges or dried fruit will aid your body’s recovery process.

3. All the colours Naturally coloured foods are full of powerful antioxidants, which help prevent illness by protecting against cell damage. Exercise results in ‘oxidant stress’ occurring in your cells, so include a variety of coloured vegetables and fruit in your diet to aid in recovery and supporting your system for the future.

4. Healthy ‘fast food’ Pre-prepare quick and easy food to help restore your energy and nutrients. Whole, non-processed foods such as chia and brown rice are fabulous sources of fibre which is great for helping your body absorb nutrients. Sushi, wraps, apples and protein balls are quick and nourishing snacks you can eat at any time of the day.

5. Protein power Nutritionists recommend a consistent consumption of protein as imperative for active bodies. An essential component of muscle, skin and bones, the general rule is that we require at least one gram of protein per kilo of bodyweight. Protein balls, fish, nuts, white meat and red meat are all easily accessible sources of protein.

6. Prevent injury Providing your body with insufficient nutrients and energy supplies can lead to injury, particularly for growing young bodies. Muscular and soft tissue breakdown can occur, resulting in sore joints, (especially knees and ankles), during or after exercise. Recovery from injury will also take longer if your diet is not nutritious and healthy, so make sure you eat well and reap the positive benefits.

7. Hydrate Did you know 60 percent of our body and 73 percent of our brain consists of water? Exercise quickly depletes these stores so remember to keep up your fluids. If you’re not a fan of water, low-sugar drinks such as green tea, chamomile tea and cold lemon and peach tea are a great alternative.

(Avoid premade teas from the supermarket as they tend to be high in refined sugar.)

8. Fuel your brain and body Dancers learn, retain and execute choreography, often quickly and under pressure. Understanding theory and remembering safe dance practices are also important components of training and performance. Both physical and mental stamina and strength are enhanced by your intake of healthy food, so ensure you are eating nutritious meals and snacks wherever possible.

9. Maximise your potential It takes a lot of effort to achieve your greatest outcome. By eating a consistently healthy diet, you will maximise your potential and support your hard work. Enjoy treats, but remember ‘everything in moderation’, and ensure you feed your body what it needs for fuel and recovery when you are training or performing.

10. Involve others Grazing platters are a fabulous way to fuel your body effectively during an active day. Plan ahead with your dance buddies and share a platter filled with carrots, celery, capsicum, blueberries, strawberries, watermelon, apple slices, dips, nuts, cold meats etc. Snack throughout the day and replenish your brain and body with natural, healthy food.

5 things I changed when I started listening to my gut instead of dietitians

By Sandra Kluge, New York City

"It’s about getting back to your roots and learning to trust your body again”, as Alissa Rumsey MS, RD, creator of the Ditch the Diet Challenge, aptly describes it."

What do dancers eat? This question can be quite tricky to figure out for aspiring and professional dancers alike. It can feel like we have to choose our “style” - are we vegan? Gluten free? Paleo? Keto? We make meal plans, count nutrients, and set dietary goals. But is that the only way to make sure we’re eating properly? And what does eating properly even mean?

I have been involved in a practice of mindfulness for a while now.

Inevitably, that got me thinking about how I treat my body, and respectively what I put in it. Even though I don’t believe in labels, one could describe my approach to food as Intuitive Eating.

Intuitive Eating is ”a way of eating that has nothing to do with diets, meal plans, discipline or willpower. It’s about getting back to your roots and learning to trust your body again”, as Alissa Rumsey MS, RD, creator of the Ditch the Diet Challenge, aptly describes it.

This approach has changed a number of things in my life: 1. Feeling relaxed When we follow a specific diet, we can feel restricted in what we eat.

It can be like walking on a tightrope between foods that are “allowed” and foods that are “not allowed”.

This can make certain situations more stressful than they need to be: If your non-dancer friends are going out for ice cream, and that does not match what you allow yourself to eat, should you join or not? For me, intuitive eating also takes life into account. Feeling good is my very first priority, so does it make me feel better to avoid situations like these and have my nutrition goals for that day fulfilled, or to hang out with my friends and have a good time together without feeling like I’m doing something wrong?

2. Feeling more whole Feeling good is not just about the physical body, but also how we’re doing emotionally, mentally, and spiritually. We might have a toned

body, but feel unhappy. Vice versa, can we feel truly happy while our body is not feeling good?

I believe we equally have to take care of all the different aspects that make up our human existence. Healthy food choices alone don’t necessarily make us feel better all around.

We have to take care of our heart and soul as well. Even the most nutritious diet defeats its purpose if it gives us anxiety and is just another source of stress in our lives. Food should make us feel good, not stressed. It should feel organic and effortless to feed ourselves, not controlling and calculating.

3. Being more present How often have you felt a craving for chocolate cake, only to immediately scold yourself for wanting such an “unhealthy” thing? Being hard on ourselves only makes it worse. From a Buddhist perspective, nothing

5 things I changed when I started listening to my gut instead of dietitians

is inherently good or bad until we value it as such. We can feel more at peace with ourselves if we don’t categorise our food as “allowed” and “forbidden”. What our body needs today does not have to be what it needs tomorrow. This approach also makes it less likely to overindulge, because whenever humans are not allowed to do something, it becomes 100 times more appealing, am I right?

4. Listening to and honoring my body The more we listen to our body, the more we allow it to talk to us.

In the midst of all the stress we face every day, especially as artists, it is surprisingly, and shockingly easy to become numb to how we really feel inside. Often we push through and ignore stomach discomfort or a heavy feeling. However, if we take a moment to breathe and notice all that is going on inside, we can gradually build a healthy relationship with our body.

The more we practice this kind of mindfulness, the more aware we become of how our body (and mind) responds to what we eat.

Interestingly, I’m finding myself naturally gravitating more towards foods that are considered “healthy” - seasonal, fresh, unprocessed because I’ve become more sensitive to my body’s responses.

For example, I went from eating Nutella every day to actively avoiding it because just thinking about it produces a knot in my stomach. Not because a dietitian told me, but because I’ve surrendered to my body, trusting it knows what is best for me.

5. Understanding cravings One might say, “Intuitive Eating is great, but if I listened to my cravings all the time, I would just eat ice cream and bacon all day!”

Think again. Is it really your body telling you what it needs, or is it your emotions telling you what they want? Do we want cake because it will make us feel nourished, or because it feels like a warm hug?

Many of us have learned to cope with emotions through distraction.

Our ego tries to make us believe that it is easier to run away from the discomfort than facing it head on. While that is true, we cannot escape what’s inside.

The more we avoid something, the more it will sneak up on us.

So next time you feel like having ice cream - are you hungry, or maybe just sad, bored, or upset?

Allow yourself to take a deep breath and feel your feelings.

Maybe what you really need is to journal about something that makes you feel sad and lonely, and the cake would just have been a distraction. Even though it seems more painful to feel fully, to cry, punch a pillow, or scream - this is the only way we can let go of what weighs us down.

This is not to say we should never give in to those emotional cravings. But simply being aware and able to distinguish our hunger from our emotions will make us happier, healthier, and more connected.

Practice a loving and honoring relationship with your body. Trust it will tell you what it needs if you listen. And feed yourself with loving thoughts. Your gut will be happy.

HEALTH

By Haydee Ferguson

The back,guthip and the Pain in the abdomen due to gastrointestinal issues, period pain, abdominal surgery (e.g. having appendix removed) or even food poisoning, can interfere with the functioning of the deep spinal muscles.

While at university studying physiotherapy, I was blown away by the complexity of the human body.

There were so many bones, joints, muscles, ligaments, organs and nerves to learn. In class, each of these anatomical elements appeared quite separate from the others as we learned the difficult names and their locations within the body. It wasn’t until I had completed my degree and started working with real people, with real pain, that I began to realise how truly interconnected everything in the body was.

Although there is very little formal research into the effect of abdominal pain on hip and low back pain, it is something that is seen every day within clinical practice. Holistic practitioners including Liz Koch and Jean-Pierre Barral have looked into the connection between the iliopsoas muscle and the gut and found emerging patterns.

Often people underestimate the influence of the gut on both low back and hip issues and it is particularly relevant to the hypermobile population.

Getting to know the Iliopsoas There are two muscles that make up the iliopsoas – the psoas major and the iliacus. The upper part of the psoas major connects into the front of the lumbar spine. As it passes through the inside of the pelvis it joins up with the iliacus muscle and the iliopsoas tendon inserts onto the femur (thigh bone). The main action of this muscle is to flex the hip (pulling the knee towards your chest).

Additionally, large nerve bundles that supply the digestive system exit the lumbar spine and must pass through the psoas major before reaching their destination.

The Iliopsoas provides the “basket” in which the digestive organs sit.

The back, hip and the gut

Gut pain can also cause bloating which makes it hard for dancers to maintain a neutral pelvic alignment, or they require much more motor control to hold it.

Gut pain can also cause bloating which makes it hard for dancers to maintain a neutral pelvic alignment, or they require much more motor control to hold it. If the segmental stability through the lumbar spine is compromised, other global muscles activate to cope with the demands and this can alter the normal mobility of the pelvis. This is even more important when dancing at a high level where precise deep muscle recruitment is required. When the deep muscles are not functioning to stabilise the low back, psoas major will need to work harder. This then limits its ability to act as a mover and lift the leg. With repetitive stress on the psoas major to act as a lumbar stabiliser, the tendon portion can become thickened and start to “click” over the AIIS (anterior inferior iliac spine) of the pelvis. This can start as a non-painful condition, but over time, without correction can become very painful, especially when working with the leg en l’air.

Optimising Gut Health So, once you have identified that you may have an issue with your intestinal health, what do you do about it?

Generally, this is out of my scope of practice, which is why I recommend all of my patients work with a nutrition specialist on these issues—especially when allergies are involved. However, there are some simple tips that can help: - Education and helping dancers understand how important optimal gut health is on the body’s capacity to heal.

- Chewing carefully - Eating mindfully—acknowledging the food you are eating can help the body digest it - Avoiding eating large meals late at night - Avoid drinking large amounts of water with meals - Identifying any true food allergies - FODMAP diet, which looks into the types of sugars in food and the body’s ability to digest them - Allowing your body sufficient time to digest before returning to physical activity The research into the connection between the back, the hip and the gut is still in its infancy. However, it is a very real issue that should not be overlooked when working with dancers and their high-energy demands. Ensuring you have a good network of doctors, physiotherapists and nutritionists can ensure you manage the in’s and out’s of how your body works and how it all relates to each other in its amazing and complex structure.

Sweet enemy: sugar As someone who has been a sweet tooth for as long as I can remember, one of the main things that really helped me with my sugar cravings was to make healthier versions of my favourite treats.

After a long day of dancing, what foods do you reach for? Do you come out of class and make yourself a healthy platter of vegetables and fruits? Do you find yourself craving the sweet stuff?

I can say that during my training I was most definitely the latter. As soon as I finished a day of full-time, my body would scream out for sugar, and more often than not, that’s what I fed it with. If this sounds familiar at all, the first thing I want you to do is to stop being so hard on yourself because I’m here to tell you something very important…it’s not your fault.

A dancer, especially one who is in any sort of intense training or rehearsal, needs energy. The more tired you are, the more our bodies want a ‘quick hit’. And what’s the fastest way to get an energy spike? You guessed it, sugar! It’s certainly not the best source, but our brains and bodies know that sugary food will give us that extra bit of get-up-and-go, even if it is just for a short period of time.

Therefore, you are not craving sweet things simply because you are weak and have no will power.

More likely, you are craving it because you're exhausted from class/rehearsal/whatever it was you were doing. And that my friend, is completely understandable.

However, in saying that it is understandable, we all know it’s also not particularly good for us to be fuelling our bodies with processed, unhealthy foods. So that’s where I can help, because believe me I have been there!

Before I get into the nitty gritty of the ways I combat my cravings, I do want to stress that this has absolutely nothing to do with weight loss or cutting out of food groups. These are both things I don't think young dancers should be concerning themselves with.

Wanting something sweet here and there is absolutely nothing to worry about. It should only become a concern if the need for sugar is consuming for you.

Now that I’ve made that distinction, lets get into it!

The first thing that helped me is that I saw a naturopath. A naturopath can tell you whether you could be low in certain vitamins or minerals that could be contributing to your tiredness and sugar cravings. They can also give you recommendations of supplements to take that will assist with energy support so that your body is less likely to want that ‘quick hit’ you get from sweet things.

In addition to this, I truly believe seeing a naturopath can be really beneficial for all dancers, considering the fact that our bodies are our only instruments.

You should also make sure that you are eating adequate amounts of food before going to class. If you leave the studio starving because you didn’t have a snack before you came, then of course you will be more susceptible to grabbing something that’s not the healthiest option. In your pre class snack, try to include good fats such as avocado or almonds, as well as low GI foods.

These things will help keep you full and not reaching for the vending machine!

As someone who has been a sweet tooth for as long as I can remember, one of the main things that really helped me with my sugar cravings was to make healthier versions of my favourite treats.

‘Health foods’ are really trending in Australia at the moment so there are so many options when it comes to making better choices. All you have to do is look at the million food blogs around to help you find exciting and tasty recipes that satisfy your desire for sugar, minus the sugar itself!

If all else fails and you find yourself eating something a little naughty anyway, then my biggest piece of advice to you would be to ENJOY it!

Making an intentional decision to treat yourself that is more than okay. It’s completely unnecessary to follow up a one off sugary snack with negative emotions such as guilt as it just puts further stress on the body. We dancers already spend enough time self critiquing so if you really want it, eat the chocolate, and move on! @nostandingonlydancing_ nostandingonlydancing.net

Sweet enemy: sugar

AMBASSADOR CHAT Lucas Faundez. September has been awesome! I’ve turned 16 and look forward to having a big party at the end of the month. Another highlight this month was winning the talent quest at school, it was so much fun! I’m also looking forward to the Year 10 social at school, so good to relax after so many assignments and tests.

I’ve also been giving hip hop lessons to a young boy who absolutely loves Bruno Mars. My physio continues with focus on calf strengthening and balance.

Looking forward to school holidays and catching up with dance friends at the SDF comps.

Georgia Wall. September has been all about dancing exams for me, and I am excited to have them done for another year. I loved working with my studio friends to do our best and to have fun along the way too. It also is our town's restricted eisteddfod, which is always a great time. Seeing local studios together and having fun is how it is always meant to be. I am looking forward to doing a few of my solos, and especially cheering friends on. I also have 'Get The Beat' finals and another eisteddfod in the school holidays - so much driving for our family, but we are used to it.

Brooke Humphreys. This month has been a very busy one! We performed five Alchemy Dance Company shows in four days, all of which were absolutely amazing.

We built our show up every night and blew the audience away on the last night! I’m so sad that it has come to an end but it was such a great experience and I built so many new friendships along the way! Thank you so much Amelia Homes, Jacqui Renaldi and Britt King, we couldn’t have done it without you!

Tayla Williams. September has been a busy month of dance for me! Earlier this month I competed at ADCC Nationals with my hip-hop crew. We all danced really well and all of our hard work paid off. I also just recently performed a number of routines in my dance concert, for my dance schools end of year showcase.

Everything ran smoothly and I had an amazing time performing for all of my friends and family.

Sharnika Chamberlain. I performed in my annual dance school cabaret night this month, which was lots of fun, being a 90’s theme. I have had a very busy month learning new solos, as I have outgrown all my current ones. I will hopefully be performing them in some of the competitions in October and November, thanks to Miss Lisa DEPAS. Lots of training with Dance Prescription this month too, trying to master some tricky goals and a solo.

AMBASSADOR CHAT Lani Hirst. This month I have had Alchemy rehearsals and Alchemy shows. It has been a great deal of fun. I have enjoyed learning all the new dances and meeting new friends. We had five shows Thursday, Friday, Saturday and two shows on Sunday. I am in 12 dances and I love every single one of them. Some of them are jazz and some are lyrical. This month has probably been one of my favourite months I hope I get to dance in Alchemy again next year and have as much fun as I did this year and maybe even more.

Hayley Ellis. I have been competing in my studio's troupe in jazz, contemporary and lyrical styles. I love trying new things in dance routines so hopefully, I can get better at them and that’s what this dance has done for me. It was a challenging piece but was so worth the hours of practice and training because we rose to the top.

Cailin Kohlman. Calisthenics season is currently in full swing, with all the metropolitan competitions running almost every weekend and the CVI State Championships already starting with some Masters, Seniors and Intermediate sections already competing. It was really good to finally have the chance to put what we have been working so hard on all year on stage, but having six weeks in between competitions is absolutely killing us. My team personally started off this year’s competition season with a bang, winning the aggregate of our first comp and still doing really well at our second one!

Maddison Bowly. This month has been pretty relaxing for me compared to other months. Although we did have our ballet exam, which I was very nervous about. My teachers made sure that I was confident in our preparation and I got through it well.

I also had my favourite solo comp, Jump Dance Challenge. I was super happy with my achievements and had so much fun catching up with friends. Hope everyone had a great month!

Astara Jackson. September has been an up and down month but it’s looking up for the rest of the year. I’m excited to announce I got into Rebecca Davies architect squadron. Can’t wait to train and improve the rest of this year and next year is exciting.

AMBASSADOR CHAT Shania and Olivia Nugara. This has been a very exciting and busy month for my sister Olivia & myself. We have been rehearsing for our Annual showcase, which is on the 15th September and are so excited to entertain the audience. I have also been rehearsing for my school production. This is my last production for Junior school and I am looking forward to putting these shows in my memory vault. Even though it has been exhausting juggling all of these routines (24 dances to be precise), I am enjoying the challenge and can not wait for SHOWTIME! Lara Green. This term I have been busy learning and rehearsing for our annual showcase as well as my school production. It was hard and tiring,trying to juggle the dedicated time required for both. So now, after hours of rehearsals and tired, aching muscles, I’m so excited to be performing in both this week. It’s so worth the time and effort to do what I love most - perform. Chooka’s to all my friends performing with me.

Milla Barr. I have decided to write about what dancing means to me.

D - DETERMINATION, DELIVERY, DEVELOP, DAZZLING, DUO, DREAM A - ACTIVE, ACRO, ATTITUDE N - NEAT C - COURAGEOUS, CHOREOGRAPHY, COMPETITIONS, COSTUMES, CLASSES, CLASSICAL BALLET, CONCERT, CONTEMPORARY I - IMPROVISE, IN TIME, N - NOTICED, NEO-CLASSICAL G - GROUPS, GLIDE, GREAT Emily Ryan. This month I competed in another calisthenics competition and we won! It was a very tight and close competition and I am so proud of my team and I for working so hard! Another exciting thing that I have coming up is my school Cabaret night. My friend Lizzie Lawless and I are auditioning to perform a calisthenics/dance piece to a mix of “The Greatest Showman” songs. We have been practicing hard and getting ready to audition, so we can perform again, as we did in Year 7 and 8!

Bella Jacobs. I’m so excited to be attending the Australian Dance Festival in Sydney from the 14th September with my dance friends. At my dance studio The Rage Dance Company, we have been working really hard on our pieces for our very first Showcase and it’s going to be awesome. We are also having a wellness day for all the students where we look at nutrition, take part in a Pilates class and speak with a physiotherapist in looking after our bodies as Dance athletes.

AMBASSADOR CHAT Sankara Stromei. I finally was brave enough to try singing! The Rage Dance Company and Prime Studios are offering a singing scholarship to one student that attends our dance studio. Mum knows I love singing and encouraged me to have a go. It was in front of judges and I needed to sing with only background music. I was so scared but I decided to give it a go! I prepared my song and went into the studio.

Bec was lovely and listened to me sing. She said I set the bar high. I'm proud that I finally had the courage to sing in front of people. Mum said that regardless of the outcome I can start singing, so you never know you might see me doing a song and dance next year!

Lara Green. I have had my heart set on applying for The Victoria School of The Arts for some time now. Finally, my paperwork was submitted and my audition date arrived. I purchased a beautiful leotard from inspire dancewear especially for my audition and entered VCASS, I was very excited. I was put in a group of 20 and I was lucky to have a friend from MCYB in my audition group. There were several auditions going every 2.5 hours that consisted of lots of ballet and a contemporary piece and lots and lots of dancers. Once I finished the audition I was told I had made it to callbacks and to come back the following day with 3 other dancers! I was super excited! We then were asked to have a physiotherapist examination. The physiotherapist looked at my point, my leg, arms, neck, and torso and measured absolutely everything and gave me a report. The following day I arrived for callbacks. There were only 8 boys and 8 girls there that had made it. The audition was harder than the previous day. Once the audition was completed only 6 girls and 6 boys were asked to stay for a medical. After weeks of waiting to see if I was accepted, mum finally surprised me with a letter advising me I was accepted into VCASS! I'm so excited about what the future holds and looking forward to being part of the VCASS community.

Dance Writer Ambassadors Matt Coulson and Katie Van Der Kraan are the 2018 Luna Park Dancesport Professional New Vogue Champions