| Final simulations | | | | Believe it or not, your eating schedule in the last 2 |
| This technique helps dancers dance their new | | | | weeks before a dance competition can be crucial |
| routines, back to back, to music in a simulated | | | | for your success. A proper diet would give you |
| competition environment. That allows dancers to | | | | the strength and stamina for a great |
| develop their endurance and perfect their dancing | | | | performance on your competition. Contrarily, a |
| technique only without the stress of the real | | | | poor diet can affect your performance in a |
| competition. | | | | negative way. |
| Mental Preparation before the competition | | | | Although your body's definition, strength and |
| Sometimes, newbie dancers don't realize the | | | | energy level are more a result of maintaining a |
| significance of the mental preparation for a dance | | | | healthy lifestyle in general, yet what you do in the |
| competition. It is almost as important as the | | | | last couple of weeks can significantly affect your |
| physical preparation or perfecting the routines. | | | | dance routine performance. |
| Clearing your mind and getting 100% focused on | | | | It is highly recommended that you avoid any |
| your dance competition may not be as easy as it | | | | heavy foods rich in fats and cholesterol. Switching |
| seems. Clear your mind of all toxins and tap into | | | | over just foods high in protein or even starving |
| your motivation before you get out on the dance | | | | right before a dance competition is a very |
| floor. A couple of yoga classes, an hour of | | | | common mistake. |
| meditation or just a few hours of doing | | | | Let's keep in mind that two weeks of eating |
| something other than dancing can do wonders for | | | | properly cannot compensate years of eating |
| you. | | | | unhealthy food. Your best bet is instead of trying |
| Motivation | | | | to get the dream dancer's body in just a few |
| The right motivation before a dance competition | | | | weeks by pushing yourself to the limits of |
| is almost as important as your dancing. While | | | | exhaustion, you should try to get the best out of |
| dancing, many amateur dancers put too much | | | | what you already have. Keeping a positive |
| thought in the technical aspects. They get too | | | | nitrogen balance is crucial for your stamina, I.e. |
| focused on their routines, moves, ranking, and | | | | your overall performance. Maintaining high energy |
| forget about having fun while dancing. Oftentimes | | | | level is more important than having a leaner but |
| it may make the dancer look stiff and effects | | | | fatigued body. Yet, loosing maybe a few pounds |
| their dancing in a negative way. Judges can usually | | | | before a dance competition might help you feel |
| tell when this is happening since it is so obvious | | | | better. It might not affect your performance in a |
| for the trained eye. Try to keep technical | | | | negative way if it is done properly. Remember |
| thoughts only for training in the preparation phase. | | | | that if you feel like you need to loose a few |
| When the time of the competition comes, all you | | | | pounds before a competition you should do this |
| need to be focused on is the joy of dancing. The | | | | slowly and gradually. Loosing too much weight in a |
| reason why all professional couples always look | | | | short period of time doesn't lead to anything |
| like they are having fun simply is because they | | | | good. It is not recommended to loose more than |
| actually do. In many cases that will help you dance | | | | a couple of pounds, within the last 2-3 weeks |
| your best and make you look better. | | | | right before your event. |
| Start your preparations well in advance | | | | Two weeks before the competition |
| Try to keep your mind clear of last minute | | | | - Keep fat intake to minimum. |
| problems before your competition. Finding the | | | | - Increase carbohydrates intake in the mornings. |
| best competition dress for yourself can be time | | | | Good sources of carbs are: brown rice, whole |
| consuming and sometimes quite frustrating, | | | | grains, vegetables and pasta. |
| especially if you waited until the last minute. Start | | | | - Increase protein intake in the afternoons. Good |
| getting ready for your competition well in | | | | natural sources of protein are: fish, white chicken |
| advance. You need to free your mind of | | | | meat, egg whites. |
| unnecessary last minute worries that can affect | | | | - Drink tons of water. Water helps body sells |
| your performance. The only thing your should be | | | | dissolve fat quicker than anything else. Along with |
| focused on is the upcoming competition and your | | | | that, water keeps you hydrated and energized. |
| dancing. Before the competition, stress levels go | | | | - Avoid salt. Salt contains sodium and sodium |
| up. That is why you should find yourself | | | | keeps the water inside the body. Which makes |
| everything you need - a dancing dress, dance | | | | you feel heavy and makes your face look puffy. |
| shoes and accessories, well in advance. | | | | - Take a lot of vitamins. Preferably through |
| Sometimes dancers tend to get so absorbed by | | | | natural sources - organic fruits and vegetables. |
| perfecting their routines, that they just leave all | | | | Right before the competition |
| preparations for the last moment. And then | | | | - Make sure you eat something small. Dancing on |
| before they realize it, there's no time left for | | | | a full stomach is almost as bad as dancing on an |
| finding an appropriate ballroom dress. Very often | | | | empty stomach. If you don't eat at all, then you |
| it is very difficult to find an appropriate | | | | risk to have no energy on the dance floor when |
| competition gown and custom dance dresses | | | | you need it most. An energy bar or cereal bar will |
| usually take at least 3-4 weeks to be delivered | | | | do. |
| from the time an order's been placed. That's why | | | | - Drink a glass of water. You don't want to get |
| finding yourself a quality Smooth, Standard or | | | | your stomach too full or get dehydrated on the |
| Latin dress should be among your top priorities | | | | dance floor. Dehydration can be very dangerous |
| while getting ready for a dance event. Usually the | | | | and may lead to muscle cramps or even black |
| Standard and Smooth ballroom dresses require | | | | outs. |
| more time for production. | | | | - Light dinner before 8.00 p.m on the night before, |
| The competition hairstyling and makeup shouldn't | | | | go to bed for 7 hours, more sleep will make you |
| be underestimated as well. It's recommended that | | | | feel drowsy in the morning. A high energy |
| you leave your dance makeup and hairstyle to | | | | breakfast, protein bar, a glass of water + a little |
| the professionals. Since the professional ballroom | | | | coffee can boost your energy before the |
| hairstylists and make-up artists usually get | | | | competition. Avoid eating too much in the morning |
| extremely busy during the days of the | | | | right before a competition. |
| competition, you should book your hairstyle and | | | | Stretching and Warming up |
| makeup appointment as early as possible, at least | | | | Nice warm up and stretching is very important |
| a couple of weeks before the event. | | | | before you get on the dance floor. Try to not |
| Some of the best professional ballroom dancers | | | | overload your body and keep your energy for |
| say that over 50% of dancers' success on the | | | | the dance floor. It is not recommended to |
| competition depends on the way they look on the | | | | practice intensively the night before your |
| dance floor. That involves the entire look: the | | | | competition. Y ou may injure yourself or get |
| dance costumes, followed by the competition | | | | burned out. It is recommended you should try to |
| hairstyling and make up. A good quality Latin dress | | | | relax and get emotionally ready for the important |
| or a Standard gown can enhance a dancer's | | | | day. |
| performance and can be of crucial importance for | | | | Learn how to move on |
| their final ranking. Some of the best dancewear | | | | Every ballroom professional knows how important |
| companies sell their dance dresses with matching | | | | it is to always move through a dance routine. |
| accessories which could save you time and | | | | Even if you made a mistake, lose timing, miss |
| ultimately money. | | | | steps, get in another couple's way or fall down, |
| In case you need to get yourself a new pair of | | | | move on and keep dancing as if nothing happened. |
| ballroom shoes before the competition, try not to | | | | It may even help you conceal some small errors |
| do that at the last minute. Get your dancing | | | | and make them unnoticeable to both judges and |
| shoes at least two weeks before the competition | | | | audience. |
| so you can practice with them. Try to avoid | | | | Don't allow one error to affect the remainder of |
| buying a new brand or style of shoes you haven't | | | | your dance performance. Learning how to keep |
| used before right before your competition. Same | | | | your focus on your next dance steps and routine |
| applies to the dancing dress. Its recommended | | | | can put you one step ahead of your competitors. |
| that you get your competition gown at least one | | | | Many amateur dancers tend to believe that a |
| week in advance so you have enough time to | | | | mistake they made would put a negative mark |
| practice with it and make sure it fits well and | | | | on the remainder of their performance which is |
| doesn't impede your moves. | | | | not necessary the case. |
| Nutrition and Diet | | | | |