 3. Rolling Out: An easy pain prevention to have in your audition bag at all times is a little spiky ball to roll your feet out on. After having an intense class or movement session, just take five minutes to roll out the bases of your feet to relax the muscles. You'll find that the muscular release before putting street shoes back on is so valuable. Find them here.
Last week, we held a poll on social media for sneaker and supportive shoe favorites that we love!! These shoes are based more on a commuting lifestyle that requires an average of 10,000-12,000 steps per day, specifically on asphalt. There are so many great shoes out there, but this is for more of an urban lifestyle. 1. Nike Air Max 90: This shoe is fantastic for day to day walking (specifically on asphalt). Also, if you need a good dance sneaker or sneaker for theatrical practices, we highly recommend investing in this shoe. 2. Hoka Bondi: This shoe comes highly recommended from dancers spending full days in heels and then walking for a commute. Hoka is also a GREAT brand of shoe if you want to commit to running, or have a regular aerobic routine. 3. Reebok: This is my personal favorite shoe because I get the platform shoe to increase cushion when walking. Additionally, I love them for dancing. Also, if you are a gym person, the classic low-level is a great option for weigh-lifting to have a flatter base. Be sure to comment below and share with us how you are taking car of you body to support daily activity without limitation. :) Abbi
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 If you (like me) find it hard to get motivated to have a daily walk, take a look at our suggestions below!
1. Find a route that brings JOY! Even in the middle of downtown Astoria, I found a lap that took me to Kaufman Film Studios. It brings me joy to look at the studio buildings. Or, I love my lap to the waterfront, giving me a view of the water, and a trail with a fresh breeze. 2. Pack a bottle of water or electrolytes. Then, you won't get too thirsty and can maybe even go for longer! 3. Add an exciting treat into the excursion! There is so much fun in grabbing a yummy beverage at the start of the walk to enjoy during the venture. 4. Grab a buddy. As performers, we barely ever have time to catch up with friends and loved ones. So! Whether its over the phone or in-person, have someone join you on your walk. 5. Get excited to vibe!! Grab a playlist, podcast, or book on tape to totally get drawn in to. We recommend talking a break from "career-based" content and screen-time, all in an effort to give the brain a true break. We even have a great walking playlist with some of our favorite jams: Spotify 6. Choose an outfit. Find comfy clothes, great sneakers, and (if needed) pull your hair up in a way that makes you feel put together versus thrown. This bit of "prep" will motivate you to look good and feel good, and you are gonna be comfortable in your own skin. Stay tuned to T.A.P for great sneaker recs. 7. Stretch afterwards. :) Our bodies can tense up so much after any type of movement. But, after our 20-min. walk, we challenge you to stretch for only 10-min. to release the body and truly cool down. Check out our ON-DEMAND videos for some great stretching options! This week, be sure to tag T.A.P. during your walk!! Sending good moving vibes! Abbi *** Sources: Harvard Health: 5 surprising benefits of walking https://www.health.harvard.edu/staying-healthy/5-surprising-benefits-of-walking American Heart Association: Why Is Walking the Most Popular Form of Exercise? https://www.heart.org/en/healthy-living/fitness/walking/why-is-walking-the-most-popular-form-of-exercise British Heart Association: 6 surprising health benefits of walking https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/6-surprising-health-benefits-of-walking
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