Hong Kong Dance Magazine - March 2022 by hkdancemagazine

CONTENT

COVER PAGE Contortionist Yonex Ho

Founder and Director Lam Lon Ting

Photographer / Photo Editor Flossie @White Corner

Chief Editor Melinda Gaskin melinda@hkdancemagazine.com Candy Tsang

Photographer's Assistant Tommy Ng

Translators , Karen Wong

Hair & Makeup HK Makeup Artist by Karen Yiu

Making the most of this short winter season, we want to remind you of all things cozy and wintery before the temperature starts to rise! So slip on your favourite pair of booties and jump into your warm-up romper as we share our “coolest” dance articles, interviews, and tips with you! Speaking of “cool”, this month we’re featuring HK Makeup Artist’s founder Karen Yiu. Karen is a renowned makeup artist who is very familiar with Hong Kong’s dance industry. What’s even cooler, is that she takes her love of artistry and movement to the next level with her body art paintings. Get to know her process, and see the magic she makes with her brush as she paints on local contortionist Yonex Ho! Read about an array of movement forms and dance styles, as we interview contortionists, krumpers, circus artists, contemporary dancers, breakdancers, and ballerinas! Covering topics on everything from dance careers, training tips, artistic inspiration, nutrition, and more! Dancers are not known for packing lightly, and we are not the exception. Packing all of our favourite stories for you in this Winter 2022 edition, we hope you enjoy this issue! Cozy up by the fire (or your space heater), and flip the page as you immerse yourself in Hong Kong’s vibrant and colourful dance scene! —— cool cool

HK Makeup Artist

(Karen)

cool Karen

(Yonex) krumper ——2022

(

)

Chief Editor

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SOLOIST FEATURE 4

Bodies in Motion Becoming Bodies of Art: Hong Kong Makeup Artist Karen Yiu Merges Dance with Makeup Artistry

MIND & BODY 9 12

Stay Warm! 5 Tips for a Wintery Warm Up 5 Harlequin Takes the Floor! Finding the Right Fit When It Comes to Dance Floors Harlequin

CENTER STAGE INTERVIEWS 15

Re-Mix, Re-Move, & Re-Create: An Interview with Mickaël 'Marso' Rivière Mickaël 'Marso' Rivière

STUDIO SESSIONS 17

Bending Over Backwards: Talking with Hong Kong Contortionist Yonex Ho

Change it Up! 5 Ways to Shake up your Next Dance Photoshoot 5

WHAT’S IN A DANCER’S BAG 22

What's in a Krumper's Dance Bag? with Yuen aka Hoax Krumper Yuen aka Hoax

DANCERS’ COOKBOOK 24

Nutrition Now: What Dance Nutrition Looks Like Today with Bronte Kelly Bronte Kelly

Tutus and Tapas: What’s Your Favourite Snack?

GLOBAL GROOVES 32

Dance is a Juggling Act: An Interview with Hong Kong’s Patrick Pun

DIRECTORY

Want More? visit www.hkdancemagazine.com

SOLOIST FEATURE

BODIES IN MOTION BECOMING BODIES OF ART 動感「體」藝

Contortionist : Yonex Ho / Photo Editor : Flossie @White Corner Photographer's Assistant : Tommy Ng Hair & Makeup : HK Makeup Artist by Karen Yiu

Photographer

SOLOIST FEATURE

A canvas can stretch beyond the confines of a piece of paper, and go as far as imaginably possible. For a makeup artist, their canvas usually consists of a face, but for HK Makeup Artist’s founder Karen Yiu, she has been using bodies in motion, namely that of dancers as her canvas for her body art paintings. Creating this stunning work of art on local contortionist Yonex Ho for our magazine’s cover page, Karen Yiu tells us more about her innovative process.

HK Makeup Artist (Karen) —— Karen (Yonex)

What drew you towards makeup and body paint artistry? In the very beginning, I thought being a makeup artist would give me lots of freedom, I wouldn’t need to work 7 days a week, maybe just 2-3 days per week and I could do anything I wanted to on the other days. At that time, I was thinking of becoming a bridal makeup artist, the daily rate was very high. But after I attended The London College of Fashion in 2003, I learned that makeup artists were not only beauticians, but also artists, who create different innovative images, and inspire other people through their makeup artistry. In 2005, I got the chance to join The World Bodypainting Festival for the very first time. It introduced me to another world of art, one that could come to life, and that really inspired me and totally changed my path as a makeup artist.

2003 (London College of Fashion)

2005 (World Bodypainting Festival)

Where do you draw your inspiration from? My inspiration comes from everyday life; nature, the color of the sky, water, the sun, flowers, fabric patterns, even

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water droplets, so really anything can be inspirational to me. In the old days we always did our research in the library, through books, but nowadays we use instagram, pinterest, and google, so I can do my research everyday and from anywhere. But I really like to travel, visit different countries, learn their art, culture and history.

What do you find most challenging about body art? Instagram

Google

Body art is a living art, even though we can capture it in pictures, we can't achieve this without the live art experience. I would like to introduce this art form and share it with more people.

How does the dancer/model influence your body art? I definitely like to work with dancers, their movement can raise my painting to a whole different level. Dance changes the pattern, showing the body in different dimensions. /

What’s the most amount of time you’ve spent on a body art painting and what was the final outcome? I worked on a piece for a club opening in Macau a few years ago, and needed to create a painting to fit the club’s concept, which was a 1920s theme focusing on “Shanghai to Paris”. I was still very green in design and didn’t have many colleagues. It was a very big project, as I needed to paint 6 models at the same time, and create headpieces, so it took about a month to prepare for this project, but the outcome was so amazing. Looking at how this art piece blended into the environment was very satisfying, but I would definitely like to do it again with a better team and result.

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1920

What do you find particularly special about doing body art on dancers? A dancer knows their body very well, they

can place their body in different poses you could never imagine, and through their movements the shape of the painting changes, body art on dancers is a match made in heaven.

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inspire each other and also learn from one another. Even though our canvas in dance generally tends to be a stage or the studio floor, perhaps we can challenge ourselves to think beyond those studio walls and find new canvases to create our own art!

——

As artists amongst different art forms, we can

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MIND & BODY

5 TIPS FOR A WINTERY WARM UP

舞前熱⾝運動 5⼤貼⼠

Layering up this winter is one thing, but how we prepare ourselves for a dance class or rehearsal during this frigid season is crucial to injury prevention. Keeping it warm and fuzzy, we’ve got 5 tips to help you achieve an effective warm up all winter long!

Build Some Heat An effective warm up begins with movements and exercises which gradually elevate the heart rate and build heat. That means you’ve got to find a happy medium where you aren’t bolting into a sprint or plopping into splits first thing in the morning. Consider movements or sequences that gradually increase in movement range, intensity and speed. It can be as simple as going from a walk into a light jog or gallop.

Press Play! When a class or rehearsal starts at 9am, which means you need to be in the studio by 8:30am, there’s no better motivation than a good warm up playlist!

Warm Up Wear

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What dancer doesn’t love shopping for warm up wear? Booties, jumpsuits, leg warmers, rompers, you name it, every dance store has got it! Though these help you stay warm, it’s up to you to do the work and get your body moving to prepare for the long day of classes and rehearsals ahead.

……

Mobilise Those Joints

gallop

To avoid friction between our cartilage and thus unwanted injuries, we need to get our synovial fluids

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MIND & BODY

moving in our joints. How do we do this? By mobilising the joints in a circular or rolling motion. The major joint groups that you want to mobilise in your warm up include the spine (don’t forget the head & neck), shoulders, hips, wrists, knees, and ankles.

catch up with friends or zone out for a bit, it’s important to stay focused and incorporate active or dynamic stretches into your warm up rather than passive or static stretches. Passive stretching has its time and place, so be patient and save those stretches for the end of the day, or after a class/rehearsal where you have a long break in between your next dance session.

( ) Save Those Stretches Even though stretching allows us to chat and

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A good warm up sets you up to dance your very best, and when practiced consistently it can help steer you towards a long and healthy dance career!

MIND & BODY

Finding the Right Fit When It Comes to Dance Floors A dancer always makes sure that their shoes fit, but do they also pay attention to the type of floor that they are dancing on? Proper footwear is just half the equation, we as dancers should also be aware of the safety and suitability of our dance floors to prevent injuries and provide optimal performance conditions. As long-time experts and leaders in the dance floor industry, Harlequin Floors has a wide range of dance floor products to suit the different needs amongst varying dance styles. Take a step onto the dance floor as we guide you on what to look for when it comes to finding the right floor to match your moves.

Won’t a Sports Floor Do? As dancers, we love it when we are not only recognised as artists but as athletes too. However, there’s a common misconception that a sports floor is okay for dancers to practice or perform on. That could be further from the truth. Just as a runner has a track, a gymnast has sprung floors, and a hockey player skates on ice, dancers require specific types of flooring that support their movements. Sports floors don’t provide the right amount of traction or shock absorption that a dancer needs.

Harlequin Floors

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What Makes for a Good Dance Floor? Becoming one with the floor, dancers are very intuitive when it comes to what they like or don’t like about the surface they are dancing on. Oftentimes you’ll hear dancers commenting on whether a floor is too slippery, sticky, or hard, and sometimes when everything falls into place, they get that aha moment and just like Goldilocks, they find that everything is just right. A good dance floor should have the right amount of spring so that dancers can land from lifts and jumps safely, while allowing the right amount of energy absorption. In general, dance floors have higher levels of shock absorption compared to a sports floor and are therefore softer. A proper dance floor also gives dancers confidence and reassurance that they won’t slip

or get injured easily. Harlequin’s floors undergo rigorous amounts of testing and they receive feedback from professional dancers to ensure that their floors are up to their standards. This process of developing floors specifically for dance is what separates Harlequin from the rest.

MIND & BODY

Scottish Ballet - Harlequin WoodSpring

Harlequin Harlequin —— Harlequin Different Dance Floors for Different Dance Styles A ballet dancer requires a different type of flooring from a tap dancer. They use entirely different types of footwear and their movement vocabulary contrasts greatly too! Just as a ballroom dancer will dance on a finished wooden surface that allows them to slide and move swiftly across the floor, a contemporary dancer will dance barefoot on a vinyl floor to avoid splinters and burns. Harlequin Floors offers a wide variety of products just for dance and performance

spaces, from sprung floors, to vinyl floors, wooden floors, and even printed vinyl floors! Within these main types of dance flooring, Harlequin has a whole range of products that vary in construction, material, rebound, finishings and purpose.

Harlequin Floors

Eliminating the Risk of Dance Injuries Of course, we can’t prevent all injuries in dance, but we can at least try to eliminate injuries caused by dancing on the wrong floor. A floor that is too hard can cause harmful return shock waves that can cause injuries and wear down the cartilage. A floor that is too soft can cause the muscles and tendons to work harder, which leads to sudden pulls or strains. Substandard floors can affect ankle joint stress during dance movements, so it is important to ensure you are dancing on a proper surface with the right amount of support. By doing this, we as dancers can dance longer and stronger!

Harlequin

Harlequin Takes the Floor! As the world’s leading authority on dance floors, Harlequin works closely with the dance community to develop quality floors that are fit just for dancers. Rather than looking at dancers as a whole, Harlequin offers products to meet the specific needs of particular dance styles, and who better to provide feedback than the dancers themselves. Base Studios (Aston Merrygold) - Harlequin Fiesta

With safety at the forefront, Harlequin is an active supporter of IADMS (International

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MIND & BODY

Association for Dance Medicine and Science) and NIDMS (National Institute of Dance Medicine and Science), constantly researching and updating their specifications in an effort to reduce the risk of injuries amongst dancers. As there are currently no international standards for dance floors, Harlequin is making it their mission to provide backing and support for research work to get us one step closer to creating specifications and international standards for dance floors.

quiet landing. Imagine a stage with 20 ballerinas all jumping and not landing through their demipointe. This would be a very noisy performance. Dancers who don't follow this recipe are prone to ankle and knee injuries, making a jump seem very heavy and laborious. Another important tip

Harlequin Harlequin Opera de Paris - Harlequin Liberty

Harlequin Harlequin Harlequin (IADMS) (NIDMS)

IADMS

NIDMS

A bit of knowledge goes a long way. Stressing the importance of dance floors and knowing what to look for when finding the right type of

©Tristram Kenton

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surface to support your dance needs can only help dancers achieve longer and stronger dance careers. ——

The Old Vic - Harlequin Reversible Pro (Black/Grey)

CENTER STAGE INTERVIEWS

Re-Mix Re-Move & Re-Create 創出新天地 When we talk about versatility in dance, dancer Mickaël 'Marso' Rivière fits the bill. Marso tells us all about his experience as a dancer, choreographer, and teacher. Mickaël 'Marso' Rivière

Marso MTV

15 breaking Michael Jackson Janet Jackson Bobby Brown MC Hammer hip hop 18 Rosella Hightower International Dance School

now known as the O2. Following several months of training, Marso was on stage as an aerial circus performer.

Marso ——

Originally from Roanne, a small town near Lyon in the midlands of France, Marso was first introduced to dance at the age of 15 through MTV music videos and a group of friends that were into breaking. Inspired by the moves of Michael Jackson, Janet Jackson, Bobby Brown and MC Hammer, Marso’s first love in dance was spurred by street dance and hip-hop culture. By the age of 18, he was accepted into the Rosella Hightower International Dance School. Although he was reluctant to study there at first, he quickly began intensive training in ballet, modern and jazz.

Marso (Millennium Dome

Just after he graduated, he was offered to work in Korea for a major hotel chain that was hosting large scale cabaret performances. At the same venue, there was a Chinese Circus Troupe performing, and Marso was mesmerized. The two companies got opportunities to exchange during their warmup sessions and downtime. It was here that Marso discovered his interest in circus. Having completed the job, Marso went on to join a new circus company that was being formed in London at the Millennium Dome,

O2)

While working as an aerialist, Marso returned to his first love and was reunited with Breakin’ (breakdancing). Introduced to London’s breaking scene and the network of hip hop dancers there, he began to immerse himself into breaking and capoeira. Dedicating his training to these two forms for 4-5 years, he started to investigate his own choreographic style and creations. In 2006, Marso received

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CENTER STAGE INTERVIEWS

some support and funding that allowed him to stage his first work and take it on tour. Creating multidisciplinary works that derived from his diverse background in dance, Marso continues to choreograph cross disciplinary and cutting-edge pieces. We got a chance to sit down with Marso himself and learn more about his latest dance project! Marso breakdancing breaking

hip hop breaking Marso 2006

Marso

[background], and also non-disabled dancers so there’s a real mix of dancers, abilities and styles.

2019

In 2019, I researched and looked into the phantom limb syndrome, how it affects people who’ve lost a limb through amputation for example, and how they experience phantom pains afterwards. The feeling of having their arm still, or the pain, or itchiness and feeling their toes wiggling even though there are no toes anymore. And this has been a very strong inspiration to create work and also map out the relationship between phantom limb pain, emotional pain, and phantom pain as well . . . So that’s been a work that started in 2019. We’re waiting for funding, potential commissions and decisions, as well as different things that weren’t able to happen yet.

2019

……

Can you tell us about one of the projects that you've been working on? Phantom Limbs It’s quite recent, it’s a project called Phantom Limbs. Phantom Limbs is a cross disciplinary project again. I’ve been working with people with DiffAbilities (also known as disabilities, but I like to call it different abilities) with a hip hop background or contemporary dance

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hip hop ( )

Mixing it up on the dance floor with his versatile and unique movement style, Mickaël 'Marso' Rivière brings with him a fresh, vibrant, and exciting energy! Mickaël 'Marso' Rivière

STUDIO SESSIONS

竭盡全力 HONG KONG DANCE MAGAZINE

STUDIO SESSIONS

Bending over backwards to master this physically demanding and intricate form known as contortion, Hong Kong contortionist Yonex Ho gets flexy as she tells us all about this unique art form.

What drew you towards contortion, and how did you start practicing it? Contortion, to me, is not just a performing art, it is a way to express myself and my feelings. Performing has always been something that intimidates me. Being under the spotlight and having others around as an audience was something that I desired, but wasn’t confident enough to own it. But after I practiced contortion, and had my first ever performance, my passion for it has grown ever since. I appreciate the aesthetics and uniqueness of this art form, and I enjoyed how it boosts my confidence and helps me express my inner thoughts. There were some obstacles in my first few contortion training sessions. It was very different from what I had been practising and also very demanding in terms of stamina and physical endurance. It takes time for my body to adjust to the changes, it also takes determination and consistency to achieve what you desire.

your training. The most important thing is to have a professional and experienced coach by your side when you are practicing. Contortion requires a lot of spotting and slight adjustments, especially when attempting some more advanced postures. Good coaching can prevent you from injuries and can provide you with proper cues and technique to refine your skills.

What precautions do you have to take as a contortionist? Contortion is a very delicate art, and there are a lot of precautions when you first start

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What are the key aesthetics and elements of contortion? There are different kinds of contortion arts, and everyone has their own groove and personality instilled into their performance. For me, I am still exploring my own style, but I love combining music into my acts. I was very much inspired by Mongolian contortionists and Ukrainian artists, who display amazing strength and flexibility in their performances.

What’s one of your favourite contortion poses, what does it look like, and why is it your favourite? Among all contortion skills, I personally love contortion handstands the most. There are many variations that I can create, and I can always add handstands to different transitions in my routines. One of the most iconic shapes I found amongst contortion handstands is the ‘M- shape’ handstand. It requires extreme technical and bodily awareness to balance in this position. The distinctiveness of this shape has added so much of an artistic element to this beautiful art, making it my favourite contortion pose.

after mastering your technique. Consistent practice is the key to improving my skill. Other than that, appreciating other artists’ performances always gives me inspiration and motivation to perfect my art form. I would like to have my own performance on the stage, and share this marvellous art form to the world!

Sometimes you’ve got to bend over backwards to achieve your goals, and quite literally for dancers, acrobats, gymnasts and circus artists. Contortion is no exception, as local contortionist Yonex Ho shows us how consistent practice and setting new expectations for yourself as an artist can help you improve and flourish.

How do you continue to challenge and improve your art form? I believe your performance style must come

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STUDIO SESSIONS

Before smiling, spiraling, and spinning for the camera, it’s important to know what you want to capture and convey with your images. There’s no need to get stuck in a rut if you’re out of inspiration, because we’ve got you covered! Shake up your next dance photoshoot with these five ideas!

1. Get Cinematic! There are so many places and sites where you can take your dance photos. Instead of just taking photos at the same old iconic spots, why not change up your scenes with a bit of cinematic inspiration. Whether that means snapping a shot amongst a jeep and tropical greenery for all the Jurassic Park fans or finding a pastel painted Wes Anderson-esque spot, get creative and go cinematic! 1.

3. Splash and Snap! For all the mermaids at heart, why not try an underwater dance photoshoot? It does require quite a bit of preplanning in terms of your camera team, location, and equipment. Firstly, make sure both you and your photographer are comfortable in the water. Certain bodies of water can be murky, so a pool is the safe option. Lastly, make sure you’ve got the right camera equipment...and that your camera can snap photos underwater!

5. Snap a Photo with A Furry Friend! No one really likes dancing alone. To make your photo extra special, why not share the spotlight with your pet? For some inspiration, check out these amazing photos of dancers with their furry friends in our article here! 5. ——

3. Wes Anderson

2. Try Some Funky Lens! Camera lenses and equipment can be pretty pricey. So if you’re taking photos with your phone and want to get funky with your lens, look into getting lens attachments for your phone. With a wide range of lenses out there, you can find telephoto, wide angle, macro, anamorphic, fisheye, and even kaleidoscope lenses for your phone!

Once you’ve got your camera bag packed, don’t forget to bring along these helpful tips to vamp up your next dance photoshoot!

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4. Reuse, Upcycle, and Innovate! Pose for the gram while making a statement! Get crafty with some old dance costumes or the pile of pointe shoes collecting dust in your closet. Tap into your creativity by creating something new out of something old. Not only does it make for some oneof-kind dance shots, but it makes a great environmental statement as well!

Also make sure you know the dos and dont’s of dance photography by reading our article Strike a Pose!

2. 4. Now that you’re all set...say cheese! ——

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HONG KONG DANCE MAGAZINE

WHAT'S IN A KRUMPER'S DANCE BAG? WITH YUEN AKA HOAX

KRUMPER舞袋裏的秘密？ YUEN AKA HOAX

It’s not very often that you see or hear about Krump in Hong Kong, but over the last few years Krump, along with various other street dance styles have been making a presence in our city. Rooting from South Los Angeles, Krumping is a street dance style that derives from Clowning and hip-hop, where movement is used as an expressive outlet for anger or strong emotions. Often characterized by strong facial expressions, hard-hitting and powerful movements, Krump is practised right here in Hong Kong. We interviewed dancer Yuen aka Hoax to learn more about Krump culture in Hong Kong as well as what’s in his dance bag! Krump krump

Krump

clowning

hip hop cap tricks

krump Yuen aka Hoax krump

krumper

What’s the one item in your bag that you could not live without, and why? I’ve got to have a cap packed in my bag! I can use it to do some cap tricks while dancing, and it also gives me a sense of security. As an introvert, I feel more relaxed about being watched by an audience when wearing a cap, as it helps block a bit of my vision. This way, I can immerse myself in dance and enjoy my movement.

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What do you love most about krump? What I love most is the atmosphere of the krumping sessions. As the crowd cheers and gets hype, those dancing in the middle of the circle feel motivated and develop their potential to the fullest. When it’s my turn to dance, I see how the power of my movement energizes those around me. They cheer in appreciation. There’s a strong connection between me and the other dancers.

krump session get hype

WHAT’S IN A DANCER’S BAG

What advice do you have for those who want to get into krump? Don’t be afraid to get into krump, feel free to join us! We will always support each and every krumper. You can always get the support and encouragement you need here.

krump

get hype

There are so many different dance styles to learn from, and to get to experience an art form that’s from another country and culture can be so uplifting.

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DANCERS’ COOKBOOK

NUTRITION NOW Bettering our dance performance comes down to not only our practice and training, but also our daily habits. To keep up with the demands of the studio and stage, we as dancers are constantly assessing what we eat.

As a former dancer with The Royal New Zealand Ballet, Bronte Kelly has made it her mission to use her experiences in dance and understanding of sports nutrition to help guide young dancers when it comes to food! Bronte Kelly

What led you to become a Sports Nutrition Advisor? The dance industry has a known reputation for eating disorders, but if we are constantly telling dancers what not to eat with the fear of ‘getting fat’ then we are creating a negative relationship with food and the dancer’s body image. So, I made it my mission to find out the seemingly secret advice on what dancers should/could eat! The results amazed me. For a start, a dancer needs to meet the daily macronutrient requirements, vitamin intake, hydration recommendations and calorie intake, which are all essential for optimal health, stamina, muscle recovery, immunity, focus, energy, hormone regulation and emotional regulation. My research also revealed that the focus should not be on what dancers shouldn’t eat, but instead, what dancers should be eating, how much of, and an understanding of how a large variety of good foods are essential in order to perform at our best!

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以食為本

DANCERS’ COOKBOOK

neglecting this side of my health care contributed to why I sustained a severe injury. However, this injury became the important wakeup call I needed. While injured I researched food, nutrition and nutrient requirements, anything that would aid my recovery and get me back on stage faster. As it turned out, it worked! I was back to performing at full capacity and with ‘cygnets’ in Swan Lake as my returning role, I never felt stronger. After that, I continued to respect what I put into my body more particularly because of what I was expecting from it in return. I enjoyed meal prepping and planning on tour. Now as a ballet teacher and sports nutritional advisor it’s more about respect. I want dancers to respect themselves as athletes and fuel their bodies as such. If we want dancers to have the same recognition and funding as athletes, then they first have to treat themselves as one and that starts with what goes into our body.

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How have your views on nutrition changed over the years? When I started cooking and preparing food for myself as a young 18 year old professional, I didn’t pay enough attention to my nutritional requirements. I believe that the result of

What are 3 key nutrition tips that every dancer should know? 1) Protein will not make you bulky! Myth: Protein will make you bulky and build excess muscle Fact: Protein is essential for muscle recovery

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DANCERS’ COOKBOOK

through tissue repair and production, hormone production, enzyme production, immune function, and energy production. Thus, making it one of the most valuable macronutrients for dancers and athletes. You can’t gain muscle from eating protein alone; the muscle gain comes from the type of exercise you do! 2) Carbohydrates are not the enemy, they are energy! Myth: Dancers should avoid Carbohydrates Fact: Carbohydrates are a major food source and a key form of energy for most organisms. Carbohydrates have three fundamental roles in the human body; providing the body with an immediate fuel supply; providing the body with stored energy; and assisting with digestive health and disease prevention. 3) My favorite Fats will not make you fat! Myth: Eating fat will make you fat Fact: Healthy fats or natural fats (avocado, olive oil, fish) are essential for the bodies optimal function, healthy fats have many benefits which include; regulation of hunger; providing energy and stored energy; normal nerve function; essential vitamins; healthy glowing hair, healthy skin and strong nails; improving brain function and brain development; and reducing inflammation and increasing immunity.

How can dance teachers help encourage healthy food and nutritional habits amongst their students? I think dance teachers can encourage healthy food and eating habits through positive talks on nutrition. Every Friday, I tell the preprofessionals that I teach to ensure they hydrate well, re-fuel their body properly and take some time to relax over the weekend to ensure they avoid injury so that they can perform at their best the following week. By associating food and nutrition with injury prevention and optimal performance, students can understand the positive impact of food and that it is an essential part of their training and recovery. Talk about eating protein for muscle recovery, healthy fats for brain power, and carbohydrates for energy to educate dancers on the value of these essential micronutrients. Remember it's not what dancers shouldn’t eat, but what they should eat for optimal performance and health.

What are some of your favourite go-to snacks in between dance sessions? Before class in the morning, I always find it helpful to have a nutritionally dense meal that keeps me focused and energised right through to grand allegro. Dancers can easily lose strength and stamina at the end of class, just when they need it most. For me, this would include something like ½ cup of whole oats (for energy, slow-release carbohydrates), a handful of nuts and chia seeds (healthy fats for brain power), berries (quick energy release and vitamins) with milk (calcium for strong bones). I would eat this 1-2 hours before class so I would have time to digest it.

1) For a quick snack, you can’t go wrong with a piece of fruit and a handful of nuts for that quick energy boost. Bananas are particularly good in these situations as they keep you fuller for longer and give you the energy boost without the digestive upset of other fruits. Before a show, I recommend something more substantial like a chicken and quinoa salad, as this meal contains protein for muscle recovery, carbohydrates for energy and some vegetables which are packed full of vitamins to support optimal body function. I would recommend my pre-show meal be smaller in portion size than an average dinner and be eaten 1-2 hours before the show for appropriate digestion.

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1-2 Where can dancers go for more information and advice on nutrition? There are so many people dancers can utilize for optimal nutrition recommendations and support. I wish I had used this more as a dancer myself. There are sports nutritionists, dietitians, nutritional advisors and sports nutritional advisors. Even getting a blood test at your local GP is a good place to start if you feel like your body isn’t performing at its best. Remember to treat your body with the respect it deserves!

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With a wealth of knowledge in dance and nutrition to share, Bronte Kelly is helping dancers develop a better understanding of nutrition to form healthy relationships with food. So let’s open the pantry, get out our ingredients, and start whipping out a meal to fuel our moves! Bronte Kelly

TUTUS & TAPAS

Who doesn’t love to snack? Sharing their favourite snacks, these ballerinas are talking all about tutus and tapas as we find out their go-to bite-sized snacks! Make your tummy rumble and get some inspiration for what to pack for your next dance session with these scrumptious suggestions!

﹁跳﹂進好滋味 ⁚

ballet training at Tanya Pearson Academy in Sydney, Australia. Check out some of their mouth-watering snacks @ballerinafuels.

Amelie Tanya Pearson

@ballerinafuels

Go-To Snack: Bircher Muesli or Protein Bliss Balls We often only have a short break between classes or rehearsals so our favourite thing to grab is a jar of our bircher muesli, or our protein bliss balls. Both give us the carbohydrates we need for quick release energy, and protein for sustained support. Plus, they’re quick, easy to make, and so tasty!

AMELIE & PHOEBE Advocates for food and nutrition, dancers Amelie and Phoebe always have delicious and nutritious snacks on hand as they pursue their full-time

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Phoebe Academy

DANCERS’ COOKBOOK

rehearsals and performances is a banana or some corn waffles. I eat at least one banana a day, because I find them very tasty and sweet, but also easy to eat and bring along. I’m not sure if corn waffles are a Dutch thing, but I really like them! It’s a very light crunchy corn cracker. I usually have it just like that, but if I have a bit of time, I like to add some cream cheese or hummus.

“Rest Day” Snack: Big Berry Smoothie That’s got to be a big berry smoothie, on a hot day, or some fresh baking (try our yummy paleo Anzacs) along with a hot cocoa (our own recipe) for a cozy afternoon treat. Both options are delicious as well as packed with nutrients!

YASMINE HO Currently majoring in dance at ArtEZ, Yasmine Ho @yumyumyazz is a contemporary and ballet dancer based in the Netherlands. Here are her all time favourites to snack on during her busy dance day!

Smoothie Smoothie ( (

Paleo Anzac )

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“Rest Day” Snack: Avocado with Peanut Butter On a ‘rest day’, I like to have an avocado sprinkled with some salt and pepper. When I was young, I used to hate avocados, but now I’ve learned to love them. The creaminess is perfect, it fills you up for a long time and contains a lot of healthy fats. On days where I want to be a bit more extra, I add some peanut butter and sesame seeds. I know it sounds weird, but I love it!

Yasmine Ho (@yumyumyazz) ArtEZ —— Go-To Snack: A Banana or Corn Waffles My go-to snack in between dance classes,

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DANCERS’ COOKBOOK

Go-To Snack: Bulletproof Ballerina Energy Bites My go-to snack when I'm dancing is my Bulletproof Ballerina Energy Bites - a homemade concoction of nuts, nut butter, dates, and maca powder (or cocoa powder). These dense little balls pack a ton of energy with very little bulk, so they don't weigh me down. The healthy fats keep me satiated for hours during long rehearsals (preventing me from getting "hangry") and the natural sugars from the dates provide an energy boost before stepping out on stage for performances.

TANYA TROMBLY All the way from New York, New York freelance dancer Tanya Trombly @bulletproof_ballerina has been in the business for almost 15 years! Never ceasing to learn and grow as an artist, Tanya is always studying ways to optimize her body. Tanya (@bulletproof_ballerina) 15

labeling foods as "good" or "bad." Honestly though, I usually end up craving a giant salad. When I'm in the middle of a dance day, I don't like to eat a ton of veggies since they make me feel bloated and heavy. So on my off days, I stock up on the nutrients, vitamins, and crispness from tons of fresh veggies.

BLYTHE C. STEPHENS Dropping us an “aloha!” all the way from the Big Island of Hawai’i, dancer Blythe @ablythecoach gives us some tools and inspiration to uplift our experiences in dance, all while sharing her favourite snack ideas!

Trombly

Aloha! (@ablythecoach)

Bulletproof Ballerina Bulletproof Ballerina (

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“Rest Day” Snack: Whatever I’m Craving! My favorite snack for a "rest day" is whatever I'm craving. I'm a big fan of listening to my body and what it needs in the moment. This helps me keep my hormones balanced as well as prevents me from

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Blythe

Go-To Snack: Smoothies My favorite breakfast or snack when dancing, performing, or teaching is tasty and nutrient-loaded smoothies. Though my kitchen is pretty minimalist, one tool I always like to have is a high-speed blender, throwing lots of fresh and frozen fruit in (always including bananas and berries, plus

DANCERS’ COOKBOOK

seasonal and regional fruits), greens (frozen kale is convenient), juices, milks (dairy or non), seeds such as chia and hemp, yogurt and nut butters to make it super nutritious and energizing.

“I think it’s just as important to properly fuel my body on rest days as it is on days I’m dancing to make sure my body can recover and repair itself. On rest days, I tend to go for snacks that aren’t necessarily quick and easy, since I have more time to eat my snack at home. Right now, my favorite snack is raw veggies and whole wheat crackers with hummus!”

Pick Up Limes 20

NIKKI ROOKS Starting her journey in ballet after graduating college, Nikki @nikkirooks quickly became fascinated with the dance form. Fuelling her latest endeavours en pointe with delicious and nutritious snacks, Nikki shows us that adults can learn ballet too! Nikki (@nikkirooks)

Smoothie

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Go-To Snack: Snack Bars For snacking between classes, I try to always have something portable that has a good amount of protein and carbs to fuel me. Snack bars, like Kind bars or RXBARs are great to keep in my dance bag. Seasonal fruit, cashews, and cheese sticks are also some of my favorite grab-and-go snacks.

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With plenty of snack inspirations to fill your dance bag, it’s always helpful to revive your palette with fresh snack ideas to keep you dancing to the beat!

Smoothie “Rest Day” Snack: Cookies For after dancing and when I’m on a break, my favorite treats are cookies! Having a sweet tooth runs in my family and I especially like traditional chocolate chip cookies and ginger snaps just the way my mom makes them. For a healthier alternative, I whip up these super easy whole-food vegan ones from Pick Up Limes which only requires 7 ingredients and 20 minutes! At this point in my life I avoid dietary restrictions so I am no longer a vegan, though I was for years, and I do still enjoy vegan foods. I believe that listening to your body, enjoying eating as well as movement, and including lots of variety are key”.

KIND RXBAR

“Rest Day” Snack: Raw Veggies, Whole Wheat Crackers & Hummus

Photo Credits: (9)Rachel Neville Photography (11)Marina Weigl (13)Jessica Rooks

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GLOBAL GROOVES

Dance Is a Juggling Act Dancers are often associated with impeccable balance, but mastering the art of balance in dance and mastering that within circus arts can pose many similarities and differences. Here to tell us more about these two art forms and how they complement each other is dancercircus artist Patrick Pun.

How did you first get into dance, and how did it lead to circus artistry? I began juggling when I was 12. After many years of practicing, I found out that there were many similarities between juggling and dance. In 2017, I started my dance studies at The Hong Kong Academy for Performing Arts. After graduating with a Diploma in Dance, I continued my studies at The Ecole Supérieure des Arts du Cirque (ESAC, Belgium) as a circus artist.

12 2017

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手舞足蹈

GLOBAL GROOVES

(Ecole Supérieure des Arts du Cirque, ESAC) What is something that most people in Hong Kong won’t know about circus artistry? People usually think that circus artistry is something that just features performers on stage with many techniques. However, circus is an abstract concept in which different people may have various definitions for. As a circus artist, I am more interested about the presentation of performance rather than the techniques. Circus is all around our daily lives. It’s as simple as a waiter holding dishes at a restaurant, because this could be a circus act if we gave some meaning to it.

What would you like to do next in your artistic career? What similarities and differences are there between dance artistry and circus artistry? There are more similarities than differences between dance artistry and circus artistry. Both of them use the body to perform on stage. Depending on the concept of the performance, we have to consider how to move the body. Within circus artistry, we’ll most likely use an object to help us perform an idea or meaning, such as I do with juggling. In contrast, dancing seldom uses objects as an extension of the body.

My next goal is to be a director for an hour long performance. This performance would not only be limited to dance or circus. It could be both of them or even merging with other elements. It is hard to be an all-round performer. Sometimes there are ideas in my mind, but I need someone to present those ideas on stage with those techniques. So my next step is to try and find other ways of enjoying the stage.

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