to infinite and beyond

August 6, 2017 by Kirsten

Remember when we talked about Apolla Shocks, way back in the day? Well, I’ve been wearing them for about a month now and I am completely hooked. I mean hooked as in, they are with me in Vail and I’m not even dancing here, hooked. So let’s get you better acquainted, shall we?

Apolla offers three different fits, and while the Performance (medium support) seems to be the frontrunner for me at the moment, the Infinite (maximum support) is pulling a close second. I got to try these out these guys in the black, non-traction style…

A bit taller in the ankle, the Infinte Shocks offer slightly more stability and compression than the Performance style to relieve sore muscles and fight inflammation up through the calf. These socks will be in heavy rotation throughout the season as my feet swell and my joints take on more pressure.

All Apolla Shocks are anatomically correct, meaning there is a right and left side, making their structured arch support even more effective.

Since receiving my Shocks, I’ve washed them an embarrassingly few number of times (less than I’d care to admit), but you guys, they don’t get stinky! I meant it. My flat shoes and toe pads are disgusting, but the antimicrobial magic in these things keeps them fresh for(almost)ever.

The Infinite style also features a bit more padding (or as the scientists call it, “knit-in energy absorption”) in the metatarsal and heel to cushion your base and protect your feetsies from the damage dancing can (let’s be real, will) cause.

Has anyone else tried Apolla Shocks? If you are interested in trying these bad boys out for yourself (ppppsssst, they are releasing a new color soon!), enter code STB-ApollaDiscount-2 at checkout for 10% off, valid through 8/31 (wink).

all photo by Jenay Evans for setting the barre.

shocking

June 5, 2017 by Kirsten

As you may recall, if you’ve been following along here for some time, at the end of last season I incurred a host of local injuries around my left bunion area. There was bursitis, sesamoiditis, tendonitis, a real -itis fest, if you will. ANYway, when that all happened, wearing flat technique shoes first thing in the morning became rather unbearable, so my physical therapist suggested I try warming up in socks. I began wearing socks for pliés and tendus, then expanded that to include dégagés, then rond de jambes, then fondus, until one day I was working through the entire barre “en sock”. And let me tell you, it was a magical discovery.

I found I was able to warm up my feet more thoroughly, connecting down through the floor from the very start of the day. My bones were free to spread and contract as they took their morning breaths, inhaling marley up through their joints and exhaling sweet, strong energy. I was able to dance my entire season sans-itis. A miracle, friends! The only problem? In an attempt to give myself some form of padding, the socks I had on rotation were baggy, bulky, relatively uncomfortable and wholly unflattering.

Then I heard about Apolla Shocks.

Let me first disclaim: This is not a sponsored post. Although I did receive the Apolla Shocks pictured here complimentary, I approached the brand myself to inquire about their products after being tipped off by the lovely Cirio Collective dancers. Socks specially designed for dancers! Look how pretty! How supportive! How strange! I had to learn more.

And boy am I ever glad I did. As seems to be the trend this days (thank goodness!), sports science, design, and dance have come together in the creation of these beauties. The pair I’m wearing here are the mid-level support and the ones that will likely become my go-to, The Performance Shocks. They feature a compressed weave for extra arch support and ankle stabilization, and a slim yet free toe fit to allow for articulation without suffocating your piggies.

In my shocks I am finally I am able to properly employ my feet at the barre again, shaping them with all of the grounded metatarsals, lifted arches, and lengthened toes I can muster!

All Apolla Shocks come in 3 different shades so you can (at least attempt) to find your shade and ergo, your perfect line, because it’s just that easy, right? These science socks are moisture-wicking (happy dancing- any fellow sweaty feet friends?!) and antimicrobial, meaning every day washing is not necessary (double happy dance).

One of the coolest things about these dance socks is the option for their revolutionary customizable traction. The thin rubber traction starts out rather sticky, but is meant to be worn in to your desired level of grip. Once my shocks start too feel a bit too slippery (I actually like how their feeling after just a few uses), I plan on rubbing some rosin into the soles (as suggested by Apolla) to keep them right where I want ’em.

What do you think? Do you dance in socks? Would you try Apolla? If you are interested, Apolla is offering Setting The Barre readers 10% their first purchase with the code STB-ApollaDiscount-1 at checkout. Valid through June 19th.

photos by Jenay Evans for Setting The Barre.

recover

April 6, 2017 by Kirsten

Ahhh, rest. Relaxation. Sitting still. It’s not something dancers think about all that often, but it’s just as essential to the dancer’s life cycle as rehearsal and performance time. With a few injuries under my belt (the infamous spinal fractures of 2013 and who could forget the season of itis?), I’ve taken on self-care with a pretty serious fervor. I meet regularly with our goddess of a physiotherapist, incorporate as many anti-inflammatory foods into my diet as I can without actually sticking my face into a bucket of turmeric, and let a (highly skilled) doctor stick needles into my body more often than I care to admit. I holistic heal like my dancing depends on it because, well, it does.

But sometimes (ahem, Nutcracker season) there is just not enough time to run to the store when you’ve diced up the last of your ginger. You’re on the zillionth run of Flowers, the stage feels like concrete under your tired knees and you need more immediate relief for those sore calves. I feel you. So does Zarely.

Rounding out their tri-series collection of ballet tights, Zarely’s recover tights support the rehabilitation stage of a dancer’s life cycle. They are made with a graduated compression weave to gently squeeze the muscles, enhancing blood flood to achey stems.

So let’s be real- these puppies are tight in every sense of the word. I grunted several times whilst putting them on. But once their constricting hug enveloped my legs completely, I could really feel the heal! Plus, the looser, flexible hip area allows for full range of motion, meaning once their on, you can slide around for some stretching, easy peasy.

I can’t wait to wear these the next time I have a guesting that requires air travel. Have you ever felt like your ankles and feet have doubled in size from departure to arrival? The extended period of time spent sitting restricts blood flow to these areas, causing painful puffing. It’s really no fun landing in a host city to perform with swollen feet, so I’m looking forward to repairing in the air with Zarely. (double wink)

These compression tights also look beautiful, unlike most of their clinical counterparts, so they would be perfect for a post-performance gala or celebratory drink. Tingle while you mingle! Haha, sorry, I tried.

If you’d like to get your body restoration on, head over to Zarely and use the code KIRSTENZARELY at checkout for a 20% discount. See my previous posts on their rehearsal and performance tights for more reviews.

all photos by Jenay Evans for Setting The Barre.

diary of an injured dancer

August 15, 2016 by Kirsten

Advice to any dancers who have been nursing an injury for the past 3 months: make your first class back one filled with 12-year-olds.

No matter how much time you’ve spent away from the studio, that first time facing the mirrors after an injury is going to be rough. The barre feels foreign under your palm, there’s a leotard invading your personal space and your ankles can barely support an eight-count balance. Eeep.

Place a young dancer in front of you, though, and see empowerment replace fear. Your knees will still wobble and your fingers will feel fuzzy, yes. But those sparkly little eyes looking up at you from under stiff port de bras is just enough to enlighten.

Whenever I feel fearful about the daunting work that lies ahead before the start of this new season, I try to do something more easily said than done: remember my past. I have fallen before, but I can rise strong.

FullSizeRender 103.jpg So, have you read Brené Brown’s book yet? What did you think?

i t i s

April 12, 2016 by Kirsten

Maybe you read my last few posts, and you are wondering about that sore foot of mine…or maybe you didn’t and aren’t, but I’m going to tell you anyway. With my MRI results came good news and bad news.

The good news: Nothing is fractured.

The bad news: Everything is enflamed. I’ve got bursitis, tendonitis and sesamoiditis.

All of the itis’s. That’s what I’ve got.

A bit of a disclaimer: I would like to make it clear that I in no way advocate for dancing on injuries. In fact, I think it’s a terrible idea and extremely destructive treatment of your most valuable instrument. That being said, I have been given the okay by my orthopedist to continue rehearsing- with caution- for the next 3 weeks and perform in our final performance of the season (followed by a summer of rest and relaxation- doctor’s orders).

So with anti-inflammatories and a bucket of ice I shall press on. Excited, nervous, slightly disbelieving; I walk into rehearsals this week with careful steps, a positive mindset, and the opportunity to glean a powerful life lesson.

p l a n t e d

April 5, 2016 by Kirsten

As I mentioned yesterday, my foot has been bumming me out these days. And when I say bumming, I mean, bum planted on the couch, toes wrapped in ice, meh. But speaking of plants (stay with me as I reach for romanticism in this medically-charged* post here), to quell the inflammation, I’ve been exploring the many methods through which Mother Nature heals.

Coupling my strong aversion to western pharmaceuticals (I blame a sensitive stomach and exposure to the miracle of acupuncture) with the aches and pains that accompany a ballet career, in recent years I’ve found myself charging down a quite intriguing path towards holistic healing. I’m pretty convinced that plants rule the world. A few of my favorites and the strange ways I’ve been harnessing their powers recently:

ginger. minced up in sautéed kale, grated over strawberry-rhubarb crisp, bulky chunks steeped in tea. it’s healing gingerols are powerful, and I love them in all forms.

turmeric. DSC07818 (1) which, thanks to my mom, i currently have in full root, ground and extract forms. the curcumin found in this tasty spice is hailed by masters of Chinese medicine as one of the world’s most powerful anti-inflammatories. try steeping the roots in hot water (mixed with a bag of green tea for added anti-inflammatory benefits!), sprinkling its grounds over a cauliflower before roasting or blending into your favorite smoothie recipe (it’s taste usually disappears amongst fruits and berries), or popping the extract capsules along with water and some food (the most potent and effective method, so I’ve read).

tea.tea is a great way to absorb more of those wonderful inflammation-fighters found in the aforementioned ginger, turmeric, and yes, the magical flavonoids packed into green tea leaves. the high level of catechin polyphenols in green tea have many healthy benefits, and relief from joint pain and swelling just so happens to be one of them. fill a mug and drink up!

maple and walnut.curled into a beautiful (and efficient!) foot roller by the talented husband of a fellow FBP dancer, what once branched up from the earth now relaxes my roots. it may look unassuming, but this bad boy has been a lifesaver for my cramped arches and stuff joints.

garlic.in my (italian) opinion, garlic turns any dish it touches to gold**. but its strength is not just in flavor; did you know garlic works hard to fight inflammation, too? okay, so this is mostly based on dancer suspicions and old slavic advisors, but hey, it can’t hurt to add a little more gusto to your dish in the hopes of reliving some pain, right? if you can get your handsome boyfriend to cook said dish for you, you’ve got it made in the shade!

arnica. DSC07766 (1) conveniently gel-ified by the wizards at arnicare, the arnica flower delivers an impressive collection of natural soothers. the sesquiterpene lactones, found predominantly in the stem of the plant, share their anti-inflammatory effects to the body when applied topically. yes, please.

actual flowers.last but not least, never underestimate the effect of a cheery spring bouquet in lifting your spirits (especially if you’re currently experiencing a snow storm during the first week of April). positivity=power! bonus points if they are delivered by your sweet mother.

Happy healing!

*full disclosure: I am not a doctor. The suggestions in this post are just that. If you are experiencing pain or swelling in your body, I recommend seeing a medical professional whom you trust, listening to their advice, and experimenting with plant-based treatments that work for you and your body.

**unless your mom accidentally slices up a chocolate-almond croissant on your garlic cutting board. garlic-flavored sweets are decidedly disgusting…haha.

the {whole} dancer

December 30, 2015 by Kirsten

One of the topics I spend a lot of time ~~complaining about~~ discussing here on Setting The Barre is the mental strength required in professional ballet. Dancers are faced with a bevy of intellectual choices every day, the results of which will effect them physically and emotionally- both long and short term. As time goes on and ballet evolves, more and more is being expected of young dancers, from seemingly unattainable technique to tear-provoking artistry. But, with the increasing of the years (I see you, 2016), comes an increase in resources available to us in the ballet world. Can you imagine a ballet career supported by a community of artists all experiencing a similar lifestyle, led by an informed and caring coach? Jessica Spinner, creator of The Whole Dancer, can, and today she’s here to share that vision with us…

The Whole Dancer coach and creator, Jessica Spinner, in her dancing days

Kirsten: Hi Jess! Thanks so much for taking the time to share your exciting new program with us. First could you tell us a bit about yourself and your dance background?

Jess: I started dancing late, around age 12, at The American Theatre Dance Workshop, the official school of the Eglevsky Ballet. I spent summers at the Kirov Academy, Boston Ballet, NCSA, ABT in New York, and Orlando Ballet on scholarship. I went on to study Dance and Arts Administration at Butler University. Upon graduation, I started dancing with the Louisville Ballet, but after a few years, missed being on the east coast so much I moved to Boston and started freelancing. During my time in Boston, a severe Sesamoid injury ultimately ended my professional dancing career.

K: So you transitioned. What inspired you to start this unique community for dancers?

J: I started Health Coaching in 2013 as a generalist. It was really wonderful helping women of varying backgrounds find health and balance, but something was missing.

There was this inkling in the back of my mind that I should be working with dancers because I so deeply understood what they deal each day. Looking back, my years dancing were profoundly imbalanced and unhealthy and I did not deal well with the pressure I was putting on myself or feeling from artistic directors.

I decided to reach out to friends who are still in the dance world or those who have recently retired just to make absolutely sure I was not alone in struggling with major insecurities as a dancer. The overwhelming response was that my colleagues could have benefitted so greatly from a coaching program. And so, The Whole Dancer was founded.

TWD member Amber Ray, professional level student at the John Cranko Schule in Stuttgart, Germany

K: What exactly is The Whole Dancer program?

J: The Whole Dancer is an 8–week group program created to help dancers learn skills outside the studio (that can be applied inside the studio) to help them have healthier, more balanced careers. The information is divided into 6 modules including vision and goal setting, eating well, cross–training, personal assessment, self love/care and career development.

I have found that these are areas where dancers could use more guidance and they don’t often get it in the school or company setting. Unless they have a dedicated mentor or coach with a dance background, dancers must navigate a lot of stress alone.

TWD member Abby Zinsser, professional level student at Richmond Ballet

K: Being enrolled in the fall session of TWD, I really loved listening to your webinars. The discussions felt so relatable and specific to the needs of a ballet dancer. Which aspect of the program has been the most rewarding in your opinion?

J: So much of TWD Program has been so rewarding – I would say my favorite thing has been getting to know each dancer personally. Hearing from them that a worksheet or call opened their eyes to something new and how helpful it was fills my heart with joy. Staying in touch with TWD Program participants and celebrating their successes together or coaching them through rejections gives me a great sense of purpose.

Teaming up with other dancers and hearing how supportive they are of The Whole Dancer’s objectives is also incredibly inspiring. I have had the pleasure of collaborating with Shelby Elsbree of Boston Ballet, former Colorado ballet dancer Casey Dalton, and Lauren King, Soloist with NYCBallet- to name a few.

TWD mentor and Boston Ballet dancer Shelby Elsbree, shot by Kenneth B Edwards

K: I’m such a big Shelby fan. A lovely person both inside and out, her contributions have been so spot on. What else can dancers expect to get out of this program?

J: Through The Whole Dancer Program, dancers can expect to find greater confidence and assuredness in their abilities and futures.

They will learn skills that will be valuable throughout their careers and even into life after dance. I hope for participants to feel supported not only by me as their coach and Shelby as a mentor, but also by the strong community of their fellow dancers participating in the program.

TWD member Amber Ray

K: That’s pretty exciting! How can dancers get involved?

J: Sign up for The Whole Dancer Program! Or, for dancers who are already at a balanced, established and happy place in their dance careers and would like to share how they got there with a younger generation, reach out. If you would like to share what you’ve learned in a blog post or webinar I would LOVE to collaborate.

K: So, what’s next for The Whole Dancer?

J: On January 5 there will be a no – cost webinar on “Fearless Auditioning”. Whether dancers are going out for summer program auditions or company spots I hope to touch on some important ways to make this a successful and fun audition season!

The next 8-week session of The Whole Dancer Program begins on January 20. Enrollment is ongoing through January 17, 2016. The program can also be purchased as a gift for your dancer friends through December 23!

The second round of The Whole Dancer Program features a couple of new options for additional one–on–one coaching support. The BASIC program includes all community information and group seminar calls. The PRO option includes basic features plus feedback on all worksheets and the ELITE option includes basic and pro features as well as 2 one on one coaching calls. This option is a great way to have additional support in implementing the feedback you receive and finding major success in a short amount of time.

One of the elements of the January 16’ session that I am most jazzed about is the participation of Shelby Elsbree. Miss Elsbree will serve as an additional coach and mentor during the career module. Every time I’ve worked with Shelby, her insights have been profound and I am thrilled to team up with her for this upcoming program.

The Whole Dancer is constantly evolving and my ultimate goal is to serve the needs of dancers to the best of my ability. Future offerings will always reflect the feedback I receive from program participants and one on one coaching clients.

Thanks again, Jess! If you’d like more information on The Whole Dancer, head on over to the website here.

striking a balance

August 20, 2015 by Kirsten

Earlier this summer, I hopped a bus to NYC to visit a friend temporarily in town from the Royal Danish Ballet. Seven years had passed since our bonding at Jacob’s Pillow but! thanks to the joys of social media, there was a strong sense of uninterrupted connection between us. If not in a multi-paragraph message framed in Facebook Blue, than through the remarkably vivid 612×612-pixel window of good old Instagram, over the years we shared in our adventuring. We watched each other grow. Separate, but together.

At long last on a rooftop above Brooklyn, pocketed by twinkle lights, we reunited. The alfresco table was beset with blondes, some faces familiar and some new. Among those whose acquaintance I’d only just made was the delightful Miss Shelby Elsbree.

As the sun slipped away, we loaded up on fresh mussels, al dente pasta, and July-ripened artichokes. Basketballs abounded, flirtatious chefs offered shots and the rosé seemed to reappear endlessly. We discussed Copenhagen, Boston, Providence, Bournonville, Forsythe and Balanchine. Collectively reliving old romances, mulling over the merits of dating apps and fantasizing future travels we filled the gaps between our cities with easy communication and the breaking of bread.

The notoriously small nature of the ballet world felt tangible on that breezy New York evening and again this past weekend, when Jessica Spinner of The Whole Dancer reached out to me about her webinar on eating and injury prevention for dancers. The internet seminar, live on August 27th at 8 pm (or whenever it hits your inbox- all who register will receive a copy of the discussion via email) is completely free and features none other than, that’s right, Boston Ballet Corps Member, Shelby Elsbree.

Balancing strength and artistry seems a fitting topic for Miss Elsbree, a spirited pint of a person whose energy supersedes her. The collection of “culinary curiosities” and bits of ballerina life comprising her blog, Tutus & Tea, showcases her unique ability to maintain a harmony between the two. Here, in her lovely little corner of the web, Shelby proves she has as much grace and power in the kitchen as she does in the studio.

Avoiding injury as a professional dancer is hard. Cultivating a healthy relationship with food can be, too. That essential, deeply personal balance between dance and life often alludes us. To steal Shelby’s secrets, register for the free webinar (live one week from tonight), and join as she and holistic health coach, Jessica Spinner, navigate the twisting road towards a protective and empowering dancer diet. Learn how to decipher primary and secondary foods, choose superfoods when recovering from an injury, and experiment with an eating plan to reach your ideal dancer’s body. Nourish your body and mind. Your tastebuds (and injury-free bod!) will thank you.

photos by Kenneth B. Edwards.

no sunlight

December 1, 2013 by Kirsten

There’s a running joke amongst us “dancer folk” poking fun at the ghostly pale ballerina complexion, a trademark only achieved by spending every last hour of daylight in the studio. At FBP we even (lovingly) refer to the black-box-conversion studio as “the dungeon”, thanks to two thick, black curtains that block out any and all eager little rays of sunshine attempting to stretch their warmth down into the building. But are our many days spent under fluorescents instead of sunlight putting us in danger? New studies say they could be, and here’s why…

The sun provides us with an essential nutrient that contributes to high serotonin levels, strong bones, healthy hearts and even boosting the immune system: Vitamin D. The crucial vitamin notes treating weak bones, bone pain, and bone loss as some of its main benefits, with aiding in muscle weakness and arthritis not far behind. These are all issues that dancers deal with daily! A study conducted for the Journal of Science and Medicine in Sport followed 24 dancers at the Birmingham Royal Ballet as they danced between 6 and 8 hours a day (totalling nearly 38 hours a week). The results revealed all of the dancers as being either Vitamin D deficient or insufficient in the winter months, with only a mere 15 % of the group sustaining normal levels of Vitamin D during the summer months.

After giving half of the dancers Vitamin D supplements and studying the effects, the results were too dramatic to go unreported. The dancers taking supplements showed increased muscle strength, improved vertical jump performance, and perhaps most notably, they suffered fewer injuries. Of the 17 dancers taking Vitamin D, 12 claimed to be injury-free and only 5 reported sustaining 1 injury. Of the dancers not taking the supplement, only 1 was found injury-free, with 5 others sustaining 1 injury, and 1 dancer suffering 2.

There were a lot of numbers being thrown around there, but what you really need to know here is that although the group of dancers being assessed in this study was small, the results are still convincing, and our next move is obvious: it’s time to take charge of our Vitamin D-intake. If it can’t soften our vampire-like skin tones, at least it can protect us from injury. So, spread the word, tell your mom, tell your teacher, tell your brother, sister, friend, cousin, dad, grandma, and her poodle. Vitamin D supplements for all!

photo via