Expert: Dianne M. Buxton - 1/9/2009

Question
Dianne,

I am a 19 year old newly wed minoring in folk dance, i have about 4 years of various dance experience (including Irish, Jazz, Clogging, and a world dance class).
I weigh 126.5 pounds and i am 5'5". This semester i am in beginning ballet and feel awkward in my leotard.
i realized that my arms are not very toned or sleek compared to the other girls. My legs on the other hand are in good shape due to the clogging and irish i have done.
Is there a workout or other exercise i can do daily to help me lose my top-heavy look,and gain the thin, sleek arms the other ballerinas have?

In addition i am also trying to get back down to my ideal weight of 115 lbs which i lost while preparing for my wedding over a three month period of time last january. do you have any pointers on a good workout plan (eg. 40 min cardio daily)so that i can reach my goal and look like a dancer again? I only eat fruits and veggies, lots of water, some juice, vitamin supplements, grains, and one meal with meat a day (usually dinner when i eat with my husband). I work full time as a receptionist so i don't get a lot of exercise during the day. I don't smoke, drink coffee or alcohol. and if i have tea it is herbal-non-caffeinated.
any advice on a diet or workout plan would be greatly appreciated.

Thanks so much for your time!
Kathryn

Answer
Hi Kathryn.

I see that you eat quite well. I would replace the grains you are eating with a protein - either eggs, or fish, in addition to the meat you eat every day. The rest of your diet looks excellent.

Here's an article on ballet and weight loss I have written

http://balletshoesandpointeshoes.blogspot.com/2007/11/ballet-for-weight-loss.htm...

There is an interview I gave at www.balletconnections.com/interviews

At the bottom of it is a protein calculator. Use that to ensure you are getting enough protein. Once a day is not enough. Even tho you sit all day, eating lean protein won't make you gain weight. Also at that same interview I give a link to alsearsmd.com - excellent M.D. site with articles on nutrition, fat burning and more. He also has developed an interval training plan you might like to think about doing - combining cardio with resistance training. I was referred to him by author Deborah Vogel ( a dance medicine specialist) and I've enjoyed learning from his articles.

As you build muscle mass dancing ballet, maintaining a good weight will become easier.

For your arms, do ballet port de bras every day, just as you do in class. Make sure your core is held and your neck and shoulders are relaxed. You will start seeing a difference in your arms. After 2-3- months you may decide to add working with weights, but you may not need to. Give it a little time.