Feis Fitness

Ok so if you want to know why I was standing in the rain watching rugby and what that has to do with fitness training for dancers you'll need to pick up the May issue of Rince Magazine
@rince_magazine #irishdancers #irishdancegoals #fitness #rugby

A few designs to get us in the St Patrick's Day mood

Great results are rarely found in your comfort zone, you have to get out there to create opportunities.
#beactive #createopportunities #getoutthecomfortzone #fitness #dancefitness #irishdancegoals #irishdancefitness

Did you know?
The feet have 26 bones, 33 joints and over 100 tendons, muscles and ligaments.
There are over 7000 nerve endings in each foot, that explains why stubbing your toe can be so painful.
... Feet give you balance, stability, grip and strength enabling you to walk, run and of course dance.
As dancers we need to take care of our feet, not just for the longevity of your dance career but for the long term health of your feet. Let's face it the feet do a lot of work every day just getting around.
Children's bones are softer than adults and fast growing and therefore more easily harmed by ill fitting shoes.
#footfacts #dancersfeet #dancefitness #balance #irishdancing #strongfeet #irishdancer #healthandfitness
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On Sunday's we write up clients programs for the week ahead. And eat pancakes

You can access your workouts on the go, pay for packages or just get in touch via the FeisFitness app. Free summer sessions now available message me to gain free access

Progress not perfection
On the blog we are talking about methods to measure progress in your fitness. If we do not measure progress over time how do we know if we are reaching our goals?
http://www.feisfitness.com/fitsw-blog

What happens to your fitness if you take an extended break from training? Latest blog covers changes to strength, flexibility and power when you take time off from your training program.
http://www.feisfitness.com/fitsw-blog

If there is one piece of advice that I could put in the time travel mail box and send to my younger self it would be that a proper warm up before exercise - especially before competing at a feis is critical to attaining the best form and technique. Not to mention reducing the risk of injuries that can plague you long after your dancing career is over.
So what is a warm-up? It is a session which takes place prior to doing physical activity; usually a warm-up will consist of li...ght cardiovascular exercises combined with stretches.
Why do we do a warm-up before exercise? Prepares your muscles for exercise Loosens joints Gets your heart pumping which transports oxygen via your blood to your muscles Reduces risk of injury Prepares the body for movements that will be required Mental preparation; focus, clarity, "get in the zone"
What happens in your body when you warm-up? Heart rate increases Breathing increases – increases oxygen intake Temperature rises Synovial fluid (lubricant) is produced in the joints Nerve impulses increase allowing you to move quickly (essential for dance)
TL/DR - Want to be the best dancer you can be? - do a proper warm up, not sure what to include in the warm up? I've added some to the app and website http://www.feisfitness.com/downloads
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Very productive evening, finishings touches to the app - will be launching in just over a week. You can sign up to our mailing list for more details. Finished some free downloadable tools for dancers and teachers to evaluate feis performance from a dance & fitness perspective, these are on the website link in bio.
I think it's time to call it a night
... #feisfitness #irishdancing #personaltrainer #irishdancefitness #irishdancer #feisevaluation
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I actually posted this last year but still relevant.
Irish Dancing - I love the sport so much and it is a sport. Yes we put on pretty dresses, sometimes fake tan and a bit of make up but it is a sport and requires training.
Dancers are often in a rush to succeed, there is no short cut to success in irish dancing it requires a lot of commitment and hard work. It is not simply getting fancier steps or the latest dress designers dress. There is so much more required.
... This is what I have learnt in nearly four decades as a dancer and more recently as a Personal Trainer.
Skill-related fitness in Irish Dancing – Not just fancy steps
Skill-related fitness refers to the skills that people possess which will influence their technical performance in a sport such as Irish dancing.
Speed Speed is the ability to generate maximal velocity for any given movement. For example moving from one side of the stage to the other in a set time based on the music.
Quickness This refers to the ability to react and respond rapidly to a stimulus; for example, a dancer has moved into your intended path, the path your step would normally take you have to be able to avoid the collision. This quickness involves training the brain as it must initiate a co-ordinated response.
Agility Agility is the ability to change the direction and speed of movement quickly and efficiently in a co-ordinated fashion, without losing balance.
Balance Balance is critical in all forms of dance. In Irish dancing we have to remain upright without moving our upper body – it is essential to have a strong core and back to master this.
Co-ordination Co-ordination is what makes all of the steps, speed, agility and balance a performance. Attending classes, running drills and learning from corrections will all help improve your co-ordination over time.
Power Power is generated by performing movements that require explosive muscular strength. Having a complex steps with lots of high kicks will not work if you don’t work.
All of this is required in our sport in order to progress, it is not simply getting harder steps you have to work hard, you have to master the basics first, not one current or past champion got there without hard work - it wasn’t as simple as dancing beginners reel one week and dancing in an open championship the following week. Don’t be in a rush, use the time to learn, improve and build your strength.
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As a former dancer I have had my fair share of bumps and bruises over the years.
And there was nothing worse than not being able to dance when it was the one thing you loved the most.
When you did return to dancing after injury you were frustrated when you couldn't perform the way you did before. But it's important not to rush the recovery, you will get the strength back this is about progress not perfection.
... #progressnotperfection #irishdance #irishdancer
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