Young gymnasts always aspire for perfection. Staying healthy is key in helping achieve this goal. Here are some tips that will help to keep you healthy all through the gymnastics season:  

Good Flexibility is necessary

Though you need to be flexible to succeed as a gymnast, the average gymnast is more flexible on one side. For instance, your left side might be split down all the way but your right side is not. If you are only flexible in one part of the body but not all, you might end up suffering from back pain or joint pain.

Often times, gymnasts think that their backs are very flexible, but this might not be entirely true. Tight shoulders will strain your lower back when performing back walkovers and bridges, so you should stretch your shoulders before you start any routine. Just remember that not all gymnasts are born flexible and you have to work on your flexibility.

Take Conditioning Seriously

Gymnastics is an activity that requires a lot of strength, so you need to condition to ensure that you get stronger. Conditioning will help you to reduce the number of injuries that you sustain, which allows you to perform harder and improve your skills drastically. Doing home exercises daily might help you a lot to improve your flexibility and muscles strength. In gymnastics, you will perform many repetitive movements and this will have an impact on your body.

Conditioning helps you to protect your joints: ankles, wrists, and knees. To keep your body strong, you should listen to your coach and do the right number of repetitions. No matter how tired you feel at the end of the day, you should take the time to do some conditioning exercises.

Stay Balanced

Gymnasts are some of the strongest athletes, but their strength does not come overnight. They spend many hours conditioning and training to strengthen their muscles enough so that they can support their joints. However, this does not mean that every muscle in your body is strong because you are a gymnast.

Strength training has many health benefits and it’s highly recommended around the world. Most gymnasts have weak hip muscles, which can lead to knee, lower back, and hip injuries. You might favor one side of your body but you need to use both sides equally to develop strength and maintain good balance. Using both sides also helps your body to develop a sense of where it is in a space. Therefore, you should ensure that you do turns, jumps, and leaps on both sides to improve your body symmetry.

Fuel the Body

You need to pay attention to your nutrition if you want to keep your body well fueled and strong. Make sure that you plan for snacks every 3 to 4 hours and start drinking plenty of water throughout the day. Before practice, you should avoid fried foods and eat high-carbohydrate foods. Drink or eat foods with calcium every day to keep your bones strong.

You should balance your meals with 2/3 carbohydrates and 1/3 protein. Look for foods that are high in good fats, such as olive oil, peanut butter, and soy nuts. Do not forget to give your diet top priority if you want to achieve your gymnastic goals.

Be Good Communicators

Pain is the body’s way of telling you that something is wrong. If you are unable to practice because of pain, you should tell your coach and he will recommend the best course of action. If you feel sharp stabs and cramping in your body, you should seek medical help. Waiting to seek help might result in serious injuries that could end your career.

If you manage your pain properly, you will be able to stay in the gym and adjust your routines to allow the injured parts to heal while working out the rest of your body. When returning to practice after healing, you should keep the lines of communications open and report any fears to your coach. He will help you to make a gradual transition back into practice as you regain your confidence.

If you are looking for t-shirts to wear as you practice, you should consider custom ones such as personalized t-shirts to ward off the chill.

Dental health is one of the most important aspects that you should consider when it comes to the health of your child. Your child’s dental health also need optimal care, and it is one of the first crucial steps that you will encounter.

Unfortunately, some parents still lack appropriate knowledge and understanding about the importance of dental health for kids. As a parent, you also need to know the kind of care that is proper to ensure your children’s teeth.

For most children, their first primary tooth will sometimes appear between the ages of four to six months. As such, regular visits to the dentist and daily oral hygiene will play significant roles in your child’s dental health.

To give you more knowledge, below are considerations to take heed when it comes to your child’s dental health.

The Perfect Time to Start Proper Oral Hygiene

Many parents want to know when is the right age and time should their children brush their teeth. A good rule is to start flossing it as soon as your child’s teeth are already in contact with each other. Usually, you can start it at around the age of 2 to 3 years.

Once their teeth already reach this point, germs and bacteria from food intake start to inhabit spots in their teeth which eventually cause plaque, tooth decay, and other dental problems. You should also remember that not all children can have their teeth flossed at this specific age. Hence, regular dental check-ups are a must.

Dental Care Tips for Your Child

One of the best ways that you can do to prevent a child from having tooth decay is to help them become enthusiastic about their daily dental hygiene. Tooth brushing probably is not your child’s favorite routine to do every day. But you can make it more acceptable and fun by choosing the right toothbrush and toothpaste that your child will like and will love to use.

Look for fluoride toothpaste with playful colors and candy-like flavors. Knowing how to brush your child’s teeth is important, the same goes for choosing the right toothpaste. Teach them the proper technique as early as possible to help them encourage and develop good oral habits.

The Best Age for a Child To Get Braces

A lot of parents would always ask the same things when it comes to fixing their child’s teeth.  Is there a right age or time an orthodontist should start fixing my child’s teeth?  What is the best age for my child to have their dental visit? These are some of the common questions that you will hear coming from the parents.

Braces for kids are very important especially if they have teeth problems. To answer these questions, here are the things that you should know for you to have the right knowledge about braces.

• If your young child has crooked teeth or misalignment issues, he or she can already benefit from braces (teen clear braces, Invisalign, metal braces, etc.) Consult with an orthodontist as they will be the one who can determine which type of braces are proper for your child’s needs.
• There’s no definitive answer when it comes to the proper age to get braces. However, orthodontists recommend bringing your child to an orthodontic appointment as early as seven years old if there are already signs of orthodontic problems.
• Keep an eye on your child’s teeth for some bite alignment issues, crooked teeth, crowding issues, underbite, protruding teeth or overbite. If there is, you must schedule an initial orthodontic evaluation immediately.

Takeaway

Parents play a vital role in their children’s health, especially in their dental health. Activities such as brushing teeth together is a good starting point for introducing the importance of good oral hygiene. However, one of the most effective ways that parents can do is to project good habits that children can follow.

Always lead by demonstration and example on how important your child’s teeth and to their overall health.

Mother, mommy, ma, mama, whatever we call them they will always be one of the most valuable women in our lives. It’s the reason why it is not easy to find or search gifts for them when their special day comes.

We all wish to look for things with a sweet and tender spin. As such, we tend to think about it too much or for too long. And it makes the entire process much more difficult. To avoid this kind of situation, you need to consider the things that make your mother the happiest person on earth.

Does she like to read? Does she like to cook? Does she like gardening? Or anything that makes her happy and brings peace in a world full of stress. For a little help, listed below are seven things you can give to your mom this mother’s day.

For The Athletic Mother

If you have a very athletic mom, one of the best gifts you can give to her is a pair of all-white sneakers that is suitable for any athletic activities in the workplace, at school or casual occasions.

Go for shoes that are chic and sleek, made with the finest materials, and built to withstand the test of time. You can easily purchase this kind of footwear in any online store like Deal Wiki.

For The Stylish Mother

For mothers who love to style herself and are fond of jewelry, you can give her a necklace with her initial or a pair of beautiful earrings for which she can wear day after day. And you can guarantee that they will be very happy.

She will surely cherish this present forever. Make her feel special and loved by picking the perfect jewelry for her. But remember to consider her style to make sure that it compliments her and that she will wear it.

For The Laid-back Mother

For a mother who loves to relax and chill, the best gift that you can give her is a comfortable pair of slippers that are as chill as she is. They are easy to use and convenient. But for a unique way of giving it to her, you can stuff some small treats and gifts into them and wrap them all with a cute bow.

For The Adventurer Mom

If your mom loves traveling, then an instant camera is the perfect gift for her. Let her capture the places she wants to visit, the people she’s with, and the moments she will truly treasure. And if she will love to take pictures a bit personal and intimate, then an instant camera is a reasonably economical way to do it.

An instant camera has three shooting modes, the vintage mode, standard mode, and the black and white. Furthermore, you can also give her a comfortable Lululemon’s stretchable pants so that her adventure won’t be a disaster. You can also give her an accessory for which she can always use when traveling, for instance, a passport cover.

For The Sweet Mother

Aside from giving roses, get your mother a white lily bouquet of flowers that are out of the box or unique and much more beautiful than roses. But if you do not have a florist nearby, you can look for online flower deliveries. Also, you can also give her a box of chocolates as long as it is fancy.

To All Mothers

The simplest yet the most sentimental gift you can give to your mother is a heartfelt written letter. Tell her how much you love and treasure her through writing the things that make her beautiful and great as a person and as a mother.

For The Moms Who Get Cold Easily

If your mother gets cold easily, the best gift that you can give to her is an oversized sweater that will make her warm all throughout the day. For a more personalized approach, you can knit the sweater yourself and incorporate unique designs such as her initials.

Aside from that,  you can also give her a mother’s day socks. Go for comfortable, attractive socks that will fit your mom’s style and preference. Socks provide comfort, warmth, and pleasure. Let her feet feel stylish while being comfortable as well.

Takeaway

Are you searching for ideas for the coming Mother’s day? Read the above list of gifts for various type of moms out there and for whatever she loves to do. Remember that funny happy mothers day is all about expressing your love to your mom. So even if all you can give her is a lovely card or chocolates, it’s fine. It’s the thought that matters.

Author Bio:

Leslie Wyman is a blogger. She loves to write about different kind of niches like sports, family, fashion, food, travel, and many more. On her day off, Lisa spends time taking her kids to the park or the mall.

The right costume can completely make or break a dance performance. If you’re new to dancing and competing, you might not even know where to begin when finding the right costume. There’s a lot to keep in mind to make sure you’ve chosen the right style for you and your routine. You won’t know what costume you really like until you try different things, but there are some tips you can follow if you need guidance selecting your first costume. Here are costume tips for inexperienced dancers!

Image via Unsplash

Focus on quality

First of all, it’s important to realize that not all dance costumes are created equal. Just as there’s a range of styles, there’s a range of price points and materials. That’s not to say that you have to go all out and break the bank to find the right dance costume, but it does mean paying attention to quality. You want something you know you can trust. Flimsy, poorly made costumes are more likely to malfunction which is the last thing you want to happen on stage in front of judges. Remember, a high-quality dance costume will last you years while a poorly made one might not even make it through one competition.

Browse different styles

If you’ve never danced competitively before, you might not even be aware of the different style options available to you. There are always new trends in the dance costume world, and it’s important to keep them in mind when choosing your next costume. To get familiar with different styles and see what speaks to you most, check out the latest catalog from Alexandra Costumes. Once you get a feel for the outfit style you like most, consider the following things to find the right choice:

Consider your music choice

Your dance costume should feel appropriate for the music. While you don’t have to take this too literally, consider how your costume will complement the music and vice versa. Your music and your costume should go hand in hand as equals.

Keep the attention on the dancer

While it’s always fun to experiment with new styles, be sure to keep things reasonable. Having a flashy dance costume might seem like a good way to get the judges attention, it might take away from your performance. The emphasis should always be on the movements and the dance itself. What you’re wearing shouldn’t take away from the performance in any way.

Don’t forget accessories

It’s easy to overlook the power of accessories when planning your dance costume. Accessories can transform your dance costume and add another element when done properly. Once again, less is more, but don’t discount the power of accessories to perfect your dance costume. You can accessorize with unique tights, gloves, skirts, or even more funky choices.

Image via Pexels

When in doubt, go custom

Sometimes you’ve looked everywhere and tried everything but you just can’t find what you’re looking for. That’s when it’s time to get creative. You can mix and match costumes to suit your look or opt for a custom option. MoveU custom cheerleading uniforms are perfect for teams with a specific appearance in mind, and the group uniforms really bring the team together during a competition. Custom costumes give you the freedom to really express yourself!

Prevent malfunctions

Even the most experienced dancers have wardrobe malfunctions. The best way to prevent these is simply to be prepared. If you’re a new dancer, there are steps you can take to ensure you don’t have any issues with your costume during a performance. To prevent malfunctions, follow the tips below.

Always try your costume on

Never wait until the last minute to try your costume on. Try and test your costume several times before a performance. If you notice the costume doesn’t fit perfectly, make adjustments while you still can. Things to look out for are falling shoulders, gaps in fabric, and too-tight sizes.

Secure your outfit when necessary

Even if your costume fits perfectly, sometimes you’ll need to take extra measures to ensure it stays secure. While you use pins in your hair, you can also use them on your wardrobe. Safety pins can help secure loose straps or skirts to your costume so you don’t have to worry about them. Body tape and even hairspray can secure fabric to your skin so you don’t risk exposure! It’s better to be overly prepared when it comes to these things.

Make the most of your dance costume!

Dancing is a great way to express yourself, and your costume will help boost your confidence. When choosing the right costume as an inexperienced dancer, keep the things above in mind. As long as your costume fits right and makes you feel good, you’ll be ready to wow the judges!

When we see a ballerina on stage moving gracefully and exhibiting her art, we only see beauty. We do not see the hard work, endless hours, and physical sacrifice that he or she has committed to this performance.

A ballerina never chooses that profession for money. The fact is, there are many ballerinas who struggle every day for the basics that we take for granted. Ballet companies have tremendous overhead and they rely on ticket sales (which are often expensive) and donations to exist. This means the dancers are not compensated highly.

Professional dancers must be conservative. They are careful with the foods they buy to get the most value for their money. They must have proper attire for their craft and they watch for bargains on the best dance costumes. They do not dance for the money. They dance because it is their passion. It is as necessary to them as breathing. They know the day will come when they can no longer master the human body and they will retire their art. Until that day comes, they harness every ounce of themselves to be a ballerina.

The professional dancer must know their body. They must understand the qualities and effects of the foods they eat both immediate and for future growth. Muscles must be strengthened and cared for. Use of those muscles requires fuel to recover.

Food as fuel

A dancer must love and respect his or her body, and they also must recognize that they are human and like all humans, want to treat themselves from time to time. It is recommended that a dancer follow the 90/10 rule. 90% of the time, they eat only what is good for their bodies and view their food intake as the fuel they need right now. 10% of the time they indulge in something extravagant like ice cream, candy, or even a few chips, If they want something sweet without added sugar they can fall back on classics like frozen fruits. Frozen watermelon tastes just like a slushy drink and it is low in calories.

Do not look at all foods as good for you or bad for you. For example, if you have had a long practice and your body needs fast recovery, experts suggest chocolate milk. It is much less expensive than protein drinks. It gives you the immediate energy you need and is a great fuel for muscle recovery. Also, having a post-exercise caffeine can be good for you and help your muscles refuel if you pair it with a carb, like a banana. Check out making-nice-coffee.com and you will find out what’s better for you – buying a preground or grinding a fresh coffee.

Mixing foods to get the nutritional boost you need is a great plan. Make high-energy (no-bake) fruit and nut energy balls and add whole grain oats with Cheerios. There are high-protein foods that are inexpensive that give you everything you need when mixed with other nutritional foods. Peanut Butter is a good example of this. The point is, balance your fuel intake and get everything you need. Do not omit a group of foods. Exercise portion control, but include all of nature’s bounty. Even fat consumption has its place in the body of a dancer as well as other high-energy athletes. Fat gives the dancer energy and fat-soluble vitamins they cannot get elsewhere. They also provide essential fatty acids. Moderation, not omission is the key.

If you have chosen the path of being a ballerina, you have chosen well. It is not an easy path but it is the path that leads the dancer to personal accomplishment and satisfaction that the world can enjoy. And that, is true success.