Tiny Dancer

For this post, I would like to feature fun, feisty, fit chick, Kerry Ann Wright. I got the pleasure of knowing the lovely Miss Wright through the steel pan arts association, where she plays the double-second pan with well-known Toronto steel band, Afro Pan. I attended an event that Afro Pan hosted, called “Pan Under the Stars” on a hot July night. A petite curly-headed girl who was playing in the front row caught my attention. It was not just her passion for the instrument and her exuberance with each note, but it was those biceps. I always notice muscles, especially when they are on women. This is simply because the fairer sex have a more challenging time gaining muscle mass than our gentlemen counterparts. I like to inquire as to just how they developed those muscles. Genetics? Construction work? A killer workout routine? If it is the product of a killer workout routine, I always ask the person for advice to increase my own muscle mass. So naturally I asked Kerry-Ann how she developed those muscles on her slender frame. She told me that she is not a weight trainer. Kerry-Ann is a dancer and she also credits a naturally fast metabolism to keeping slim.  I am somewhat convinced that playing that steel pan has something to do with a great upper body. Kerry has been dancing with Dance Caribe for 10 years, Kashedance for 5 years and has recently co-founded her own dance company called WiMotion. She has been playing with Afropan for 4 years. An active lifestyle and dance keeps her in tip-top shape. Just think of any dancer that comes to mind. Mikael Baryshnikov, Karen Cane, Rex Harrington. These individuals are all lean, with strong legs, developed shoulders and a strong core. I asked Kerry-Ann to put together a dancing workout that I can share with my readers, and she was happy to do so.

So let’s get those legs and core in shape with Kerry Ann’s dancer’s body workout.

Dancing Workout:

Plié Squat:

1. Stand facing a ballet bar or chair. Lightly rest finger tips on bar or chair back rest for balance if necessary.
2. In a wide stance, point your toes outward.
3. Bend your knees and lower down in a squat position, ensure that your knees are not going pass your toes. Keep the back straight and core engaged.
4. Come back up to starting position, squeezing the glutes and ensuring you do not lock out the knees.
Do 3 sets of 15 to 20 repetitions
When you become more advanced, you can hold dumbbells on your upper thighs.

Front Shoulder Raises:

1. Hold light dumbbells down by your thighs, with palms facing out.
2. Slowly and controlled, raise the dumbbells to shoulder level.
3. Lower the dumbbells back down to starting position. Again, keep the back straight and core engaged.
You can also execute this exercise with palms facing in at the starting position; whatever is more comfortable for you. Once you become stronger, increase your weight.

Shoulder Rotator Cuff:

1. Lie carefully on a bench on your side, or a mat on the floor.
2. Keep that outer elbow tucked into your side, with a light weight in your hand.
3. With your arm in front of your elbow, bend at a 90 degree angle.
4. Slowly rotate your forearm up, keeping that active arm tucked into your side.
5. Slowly lower back down to starting position.
Do 3 sets of 12 reps and then switch sides. You can also use a resistance band for this exercise.

Plank:

1. Lie facing down on a mat.
2. Rest on your forearms.
3. From your toes, raise your body off the mat, with your elbows as support. Try to keep elbows inline with the shoulders.
4. Keep your back flat, and keep the buttocks low and stable. (buttocks should not be up in the air.)
Be sure to contract your abdominal muscles. Hold for 20 seconds or beyond. You can also start on your knees instead of toes.

Tiny Dancer Eating Plan

Breakfast: 1/3 cup of oats dash of cinnamon 1/4 cup of fruit (raspberries ,blueberries, apples whatever you prefer) small hand full of slivered almonds or walnuts

Morning snack: Half a grapefruit and a protein shake or a banana 7 -10 raw almonds

Lunch: 3-4oz grilled chicken breast or boiled.. use hot sauce for flavor! 1cup of broccoli or 10 asparagus spears or green beans with 1/3 cup brown rice or quinoa or half sweet potatoes (you can also have a sold with chicken in it)

Dinner: 3-4 oz Tilapia (if you like) if not back to chicken or lean turkey or lean ground beef .. salad or any green veggie (broccoli, Brussel sprouts green beans etc)

Do this workout every other day, along with the sensible eating plan and you should be dancing merrily along in no time.

Always on her toes, Kerry-Ann Wright.
Always on her toes, Kerry-Ann Wright.

For further information regarding Dance Caribe visit www.dancecaribesite.com
For Kashdance visit www.kashedance.weebly.com
For WiMotion contact wimotiontoronto@gmail.com
For Afropan visit www.afropansteelband.com

Addition exercise information source: www.ask.com

I do not advise any fitness program or eating plan until first consulting with your physician or certified fitness professional. Limitations and injuries must always be considered first and foremost.

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