The Balanced Ballerinas Podcast

In this weeks solo episode I share three news headlines from the dance world that have me intrigued! We also break down the intricacies of starting your pointe journey... Starting pointe work is an extremely exciting period for any young dancer or adult ballerina. However there are many steps before slipping on that first pair of pointe shoes and I thought it would be helpful to give parents and students an insight into this next step from the ballet teachers perspective – especially because students require our blessing before going anywhere near pointe shoes! You can read the original article here > https://www.balancedballerinas.com/2019/06/13/a-must-read-before-you-go-en-pointe/

Todays guest is the gorgeous Kate Histon who owns a dance studio in beautiful Byron Bay called Dance Dynamics. For our overseas listeners who might not know where Byron Bay is, it’s home to some of the most beautiful beaches and holistic practises in the world! Growing up, my family spent many Summers staying in the caravan park by the beach in Byron and it’s always held a special place in my heart. Now I come in contact with studio owners all the time, but the reason why I wanted to interview Kate is because I’ve followed her studios story on social media for a long time now… I resonate with a lot of her teachings, practises and overall studio philosophy, so I selfishly set up this interview so I could meet this incredible woman. And Kate is INCREDIBLE. From the moment we met she poured her heart out and we connected as often studio owners do… because it’s a bit of a lonely job and after about an hour and a beautiful tour of Kate’s stunning studio, we sat down to record this very special episode. I’d also like to thank Kate for being so beautifully honest about her own personal experiences as a young dancer, I know it takes guts, but it’s also important, because it’s how we learn. www.balancedballerinas.com www.byrondancedynamics.com.au

A couple of weeks ago two of my favourite things collided - books and ballet! I’ve actually had a copy of Kerri Turners debut novel, ‘The Last Days of the Romanov Dancers’ sitting on my beside table for months. So when I heard Kerri would be in town, I thought it would be an opportune moment to not only take some time out for myself and actually read this incredible book, but also interview Kerri for the podcast. When I sat down with Kerri I was half-way through the book and now that I’ve finished, I would like to say, ‘WOW!’ What a read. I thoroughly enjoyed this one guys and if you’re an adult ballerina this is a book you won’t want to put down. Set in Petrograd in 1914, the novel is about two Imperial Russian Ballet dancers who fall in love during World War 1. Now if like myself, 'Petrograd' doesn’t ring a bell… it’s also known as Saint Petersburg, home of the Marinsky Theatre. The city has changed it’s name back and forth and during 1914 it was known as Petrograd. There you go, you learn something new every day - or at least I have! I had an absolute ball reading this book as I learnt so many new things about the ballet world! I truly didn’t know, until now, just how luxurious and wealthy the life of a ballet dancer was back then. Very different to todays standards! And I had no idea that most Principle Ballerinas had what they called a ‘protector’ - someone that paid for their lifestyle and influenced the theatre and their roles in the company in exchange for sharing their bed. Kerri carefully uses actual famous ballerinas of this time mixed with fictional characters to share this side of the ballet world, so it truly is an incredible insight. The book is definitely not for young children. I’d say it would be okay for the teenagers. But this is the precise reason why I think any adult ballerina will absolutely LOVE this read. So many books written about ballet are targeted at children, so it’s nice to have a little scandal and romance for the older age bracket of ballet lovers. Kerri and I chat about her writing process, her own ballet journey (she now teaches adults!) and the wonderfully exciting world of ballet in the early days! I really enjoyed this conversation and I think you will too.

The word ‘dance Mum’ has been hijacked by awful shows like Dance Moms and poor behaviour from Mums at competitions with ‘dance Mum’ encrusted in rhinestones on their back… but its undeniable that a dance Mum is so much more than this stereotype. It’s mothers day today and I want to celebrate the Mums who just want what’s best for their child, who know when to push and when to step back. The Mums who learn to sew ribbons on ballet shoes and the Mums who YouTube how to do the perfect ballet bun. Today I want to celebrate the more balanced dance Mums and I couldn’t think of a more perfect role model in front of me, than my Mum. What a lot of people don’t realise is that Mum is the other half of the Balanced Ballerinas brand. My Mum Sharron Canning is the quieter side of the brand. Whilst I’m always at the forefront of the content we produce, Mum is the one who orders our merchandise, organises for it to be printed, posts it off to interstate buyers, makes sure all our accounts are up to date and ensures I have enough money to live and keep doing what I do best, be creative. Mum is also my business partner, the office manager at our studio and a loving Mother figure for over 200 little girls and boys! www.balancedballerinas.com

Are you new to ballet? Or do you just need a gentle reminder about what's appropriate and what's not appropriate in a ballet class? Entering a ballet class can be an interesting experience. You quickly learn there are so many unwritten rules! Few sports or activities mimic the sanctity of a ballet studio. As a newbie you could be very overwhelmed as you quickly start learning the in’s and out’s of whats acceptable and unacceptable behaviour in a ballet class. Do I enter the studio when I arrive? Should I ask before entering? Can I wear sneakers? Can I stand here on the barre? Can I ask the teacher a question? I don’t like that step, can I do a different one? Can I take a selfie during the exercises? Can I film that girl who seems to know what she’s doing so I can practise when I get home? The list goes on… it can get confusing… you might be standing on someones toes without realising it… This episode explains 10 important rules to follow during a ballet class! The rules help the flow of a class and ensure both teachers and students feel respected. As always you can find the podcast on Instagram @balancedballerinas and I'd love to hear your thoughts... For BB merchandise and other fun articles all about ballet, visit www.balancedballerinas.com

Rosina Andrews is the author of ‘Pirouette Surgery’ and ‘Leap Surgery’. But don’t let the titles fool you - there’s nothing clinical or too complicated about her approach. Aimed at dance teachers and educated little dancers, these books break down the technicalities and process of executing perfect pirouettes with commentary and anecdotes from the world record holder for number of pirouettes and dancers in The Royal Ballet. Besides being a published author, Rosina is also a coach, mentor and choreographer working in the UK. Her strength and passion lie in classes, intensives and workshops that inspire dancers to dance smarter and favour safe dance practices over trends and fads. We sit down to discuss a range of topics from mindset to leading by example. We even talk about our mutual dislike of turning boards and dangerous stretching tools that make us cringe. In relation to this discussion you can find a list of great items to buy for a dancer on the blog here… It was lovely connecting with Rosina and I hope you enjoy our little chat! You can find all Rosina’s books and mentorship opportunities at rosinaandrews.co.uk ______________ @balancedballerinas @thebalancedballerina www.balancedballerinas.com

Did you know that dancers are 12.4 times more likely to develop scoliosis? And that ballet dancers are at a higher risk of developing scoliosis than the general population? I had no idea. A few weeks ago I received an interesting information package from my local Chiropractor. The facts and figures intrigued me so I decided to contact the clinic to see if Dr Michael would be willing to have a chat for the podcast, as I believe this information is really useful for young ballerinas and their parents. I’d never met Michael before, but I’m so glad I now have! He’s passionate, enthusiastic and makes complex information more digestible. Since our meeting I’ve sent a few students his way for a check up and his feedback and understanding of dancers is impressive. As a ballet teacher, you often pick up on parts of a students body that aren’t symmetrical that may need a second opinion or treatment. After all, we’re constantly trying to attain symmetry of the body and are starring at students in leotards all day! Dr Michael and I touch on parents feeling shame for not ‘picking up on’ their child’s scapula abnormality or differing leg length or curvature of the spine. Parents, you have enough on your plate! Don’t feel ashamed for not picking up on a slight curve. As a ballet teacher, it’s literally my job to analyse your child’s body in a way that (unless you’ve studied ballet) simply don’t. So don’t feel ashamed! Just make sure you go have it checked out if your ballet teacher thinks something’s up. In this episode we cover... Why are dancers 12.4 times more likely to develop scoliosis? I thought it was a hereditary condition…Also, why is scoliosis more prevalent in young girls?Do you have any exercises or habits that can prevent this?I have many adult ballerina clients; can you develop scoliosis as an adult?What does treatment look like for someone with scoliosis?As a ballet teacher, I often send students off to the chiropractor or physiotherapist who I suspect might have scoliosis. Whats some other tools I can use to help with early detection?Sometimes when I ask a parent to get their child's spine checked out, they don’t do it for several months or even years! What is the effects of putting off a diagnosis and treatment? Do you suffer from scoliosis? Was this episode useful? Don't be afraid to send me a message via email or the Balanced Ballerinas instagram @balancedballerinas

Welcome to the #BalancedBallerinas 6 week challenge! Try and complete at least one (ideally all!) of these simple but effective habits that contribute towards a healthy, mindful and most importantly BALANCED life... 1. START YOUR MORNING WITH LEMON WATER Yes we should be avoiding processed foods at all costs, but if you're new or struggling to adapt to a healthier way of eating, how about we start simple... one glass of lemon water as soon as you wake up! 2. CALF RAISES The benefits of this VERY simple exercise are numerous for anyone wanting ankle strength and stability, improved lower body performance and to prevent common injuries. Let's all do 16 calf raises every day! 3. BODY SCAN MEDITATION A body scan is the perfect way to start or finish your day! This bonus episode is a chance to take a few minutes for yourself and develop a heightened awareness of your body. 4. MOVE YOUR BODY Remember, move it or loose it! Ideally we'd love to attend a yoga, ballet or pilates class every day but sometimes life gets in the way and we just can't get there. How about a 20 minute walk though? Everyone can do that! __________________ You can find more inspiration and useful resources on the BB instagram @balancedballerinas and on the BB website www.balancedballerinas.com

I don’t know about you, but networking, making new friends in my industry and opening myself up to new opportunities really makes my day! I had one of THOSE days when I recently met the lovely Dr Andrea Robertson. Andrea is the owner of Southside Clinic which is also the home of The Barre Clinic in Adelaide. Dr Andrea is an Osteopath, Nutritionist and my new best friend. You know those people that you meet for the first time and feel like you’ve known for years? Yep, that! We spoke about many things I’m passionate about; thoughts on nutrition, pre and post class snacks, we even assessed what I eat in a day which was really interesting. Then we deep dived into what exactly an Osteopath actually does and the importance of conditioning, managing and listening to the body. We touch on exercises for pre-pointe assessment and the importance of teachers not body shaming their students. In a nutshell, I loved every bit of our chat and left feeling inspired and motivated to keep pushing the whole foods and healthy bodies message. You also have to check out the Balanced Ballerinas instagram, because as you’ll hear in our interview, I pull out my camera to film Andrea. She did such a great job of holding the microphone whilst demonstrating exercises - it was hilarious! I hope you enjoy listening as much as I enjoyed interviewing the lovely Dr Andrea Robertson.

Hey everyone, guess what?! The Balanced Ballerinas podcast went abroad! Well, not really… however I did interview fellow adult ballet teacher Julie Gill who runs an adult exclusive ballet studio in Denver, Colorado. As much as I would have loved to sit face-to-face with this incredibly intelligent and passionate woman, we had to settle for a web interview (which is why the sound quality of this episode isn’t like my other episodes). However its quality conversation and thats all that matters! As you’ll hear, Julie has quite an amazing story behind her journey into the adult ballet world and has many great insights and tips for any current or aspiring adult ballerinas out there. I really enjoyed talking to Julie and I hope you get as much as I did out of this conversation. Check out Julie's personal instagram @julietheballerina and let us know what you thought about the conversation. And as always, you can catch me on instagram @balancedballerinas

If you’ve listened to my 2017 TEDx Talk, you would have heard me talking about my impending trip to Africa. A couple of weeks after that talk, I packed up all the amazing leotards and ballet shoes that my dance community had donated and jumped on a plane to Nairobi to teach ballet classes for Annos Africa - a children’s arts charity running educational arts projects for children living in the slums of Kenya. It was an experience I’ll never forget that completely blew me away. It solidified my ‘why’ - why I teach ballet, why I’m such an advocate of adult ballet and why I campaign for everyone to understand that ballet truly can be for everyone. Part of this mission included a trek up Mt Kilimanjaro (one of the worlds seven summits) to help raise money for Annos Africa with our partner World Expeditions. I say we, because I dragged along my Dads really good mate, Mike Lang. Mike is todays guest and you may hear me refer to him as Uncle Mike, this is because when we were travelling people kept asking if he’s my Dad and I thought it might be easier to just call him Uncle Mike. But to be honest, even though we are not related by blood, Mike will always be family to me. After all, he put up with my moods whilst travelling and sat through many ballet classes whilst I taught! I would call Mike Lang and adventurer - he’ll blush at this grand label, but he really is. Mike owns and operates The Outlet Homewares and Furniture, and in between buying trips and family time, he always makes room for daily micro adventures and more exotic trips climbing some of the worlds tallest mountains. You can find all these adventures documented on Zero Vanilla - a company he started for the average Joe who needs some inspiration to find the time. I’m always asked by people what it’s like teaching in Africa or reaching the top of one of the worlds tallest mountains, so I thought this might be a conversation worth recording.

Happy Valentines Day everyone! In this solo episode Georgia sits down to talk about the three main reasons why she loves ballet so much - health, performance and community! As always, it would mean the world if you could rate and subscribe if you enjoyed this episode. We also love hearing and seeing where and when people are listening and what you thought of the episode. So take a screenshot and tag @balancedballerinas or @thebalancedballerina - thanks for listening.

Not only is Hannah Rigby my gorgeous friend, but she is a beautiful classically trained dancer who works for the biggest touring circus in Australasia, Circus Rio! This multi talented dancer, singer and actress is also a beautiful human being, always bringing positivity and light to young performers through her social media. But the life of a performer can sometimes be really lonely and when Hannah posted a reminder on her social media a few weeks ago, I thought I need to get her on to talk about it. When you’re a young adult, it might seem exciting or even preferable to move far away from family and the familiar. However that can soon wear off if you’re not accustomed to moving from one place to the next… Hannah and I chat about her wonderful and colourful work with Circus Rio, what it’s like being a travelling performer, tips for anyone thinking of a similar career and what you can do as a family member or friend if you know someone working far away from loved ones. We go deep, it gets a bit intense, but it’s such an important discussion to have. If you’re a parent or student looking at moving overseas for work or dreaming of a life that’s constantly on the move, then this is an episode you need to listen to in order to make a fully informed decision. Find Balanced Ballerinas on instagram at @balancedballerinas and Georgia at @thebalancedballerina You can find more resources and Balanced Ballerinas products at www.balancedballerinas.com Non Copyright Intro Music // Last Summer by Ikson

As everyone starts heading back into classes for the year, this is the perfect episode to remind everyone to be nice to themselves in class and stop comparing! Especially if you're an adult ballerina this can be a hard task. But making sure your goals are realistic and aligned with your attitude is super important. This episode is an audio version of Georgia's most popular blog post 'Why your pirouettes don't look like mine...' which can be found at www.balancedballerinas.com As always, it would mean the world if you could rate and subscribe if you enjoyed this episode. We also love hearing and seeing where and when people are listening and what you thought of the episode. So take a screenshot and tag @balancedballerinas or @thebalancedballerina - thanks for listening.

Christiaan Bettridge is one of my dearest friends who used to study at the same full-time dance studio as myself when we were younger. I was a total bunhed growing up, with Christiaan being the opposite. She actually didn’t really like ballet all that much, but understood it’s what she needed to do in order to succeed in the arts. Christiaan is one of those people who can do everything. She can act, sing, model and of course dance with ballet being a pivotal tool in her success and many accomplishments. As you’ll hear in this interview, Christiaan is so humble and hates talking about herself, but I made her because she has an amazing career and I’m so very proud of her. From ballet to the Moulin Rouge and Lido in Paris, Christiaan is now a stunt woman for leading actress, Gal Gadot in movies such as Wonder Woman - even snapping up a Screen Actors Guild Award for Outstanding Performance by a Stunt Ensemble in a Motion Picture. As you’ll hear, Christiaan thinks her career is all luck and is constantly thanking the amazing team around her that believe in her. However I’m quick to remind her that it's all her own hard work, with only a little sprinkle of luck and a beautiful personality to tie it all up. I hope this episode inspires students to study dance with an open mind, knowing that the opportunities are endless and vast and you never know where you might end up! As always, it would mean the world to me if you could rate and subscribe if you enjoyed this episode. I also love hearing and seeing where and when people are listening and what you thought of the episode. So take a screenshot and tag @balancedballerinas or @thebalancedballerina - thanks for listening.

This is a special bonus episode which follows on from our discussion with meditation and yoga teacher Laura Trimble-Thompson in Episode 3. This guided meditation spoken by Laura herself has been specifically designed for dancers that find themselves in stressful situations like a competition or audition setting, where a little extra calm and focus may be required. So if you currently find yourself in either of those situations, please find a quiet corner, pop your ear buds in and get in the zone with Laura’s soothing words of wisdom. I hope you can use this episode from time to time to calm those nerves and and achieve peak performance level. You've got this!

Todays guest is a fitting person to begin the new year as her zest for life and inspiring productivity will surely get you off your seat and ready to tackle the new year. Laura Trimble-Thompson (also known as Laura TT or Miss TT by her younger students, is a school teacher and yoga teacher, on a mission to help young people reach high performance targets with less effort and stress… amazing! I have worked with Laura several times on workshops and classes that bring a sense of balance, flexibility and mindfulness to our ballet community. In this episode we cover Laura’s passion for yoga and teaching, her dive back into the world of adult ballet and the importance of natural ‘active movement’ and meditation. Speaking of meditation, I'm dropping a BONUS episode with a guided meditation designed by Laura specifically for dancers in a performance or audition setting. Hopefully it’s something you can refer back to and visit whenever you’re in those stressful situations that require some calm and focus. I was SO CALM just listening to Laura whilst she recorded the mediation. Remember to rate and subscribe if you enjoyed listening and since dropping the first few episodes I’ve loved seeing everyones screenshots and tags on instagram. Thanks for sharing the love guys. Find Balanced Ballerinas on instagram at @balancedballerinas and Georgia at @thebalancedballerina You can find more resources and Balanced Ballerinas products at www.balancedballerinas.com Non Copyright Intro Music // Last Summer by Ikson

As a child, Sonia York-Pryce studied at the Elmhurst Ballet School before attending the Royal Ballet School in London. These days Sonia works on her PHD research, titled “Ageism and the Mature Dancer” - which investigates the role of the dancers who extend beyond the industry expectations of acceptable age and analyses the contribution that they are making to the current dialogue relating to ageism in the dance world. So she’s basically a doctor of adult ballet and contemporary dance! We discuss what it’s like to have ballet in your life, the body, taking class, the most important part of a performance (charisma!) and how Margot Fonteyn used to peek through the Convent Garden studio window into her class. Find Balanced Ballerinas on instagram at @balancedballerinas and Georgia at @thebalancedballerina You can find more resources and Balanced Ballerinas products at www.balancedballerinas.com Non Copyright Intro Music // Last Summer by Ikson

The podcast for ballerinas, adult ballerinas, parents of ballerinas and everyone in between. Enjoy discussions with industry leaders and interesting individuals that help you live a more balanced life with grace and grit. For our first episode, we hear podcast host Georgia Canning talk about why the podcast was launched and why she's aiming to break down the elitist barriers often associated with ballet. Find Balanced Ballerinas on instagram at @balancedballerinas and Georgia at @thebalancedballerina You can find more resources and Balanced Ballerinas products at www.balancedballerinas.com Non Copyright Intro Music // Last Summer by Ikson