What is different about this Extravaganza?
1 night... 24 performances... 2 WINNERS...
All winners will have the opportunity to perform on the same stage (TBA).
1 overall winner from each category will be crowned on the night!
Centre Stage Dancewear (CSD) will hold the 1st Annual
Dream Believe Achieve Extravaganza!!!
So every month 1 winner of each category, you don't necessarily have to be the best you just have to have passion.
Monthly winners will receive a $50.00 gift voucher for CSD, an interview which will be shared on social media platforms and will be showcased on the CSD website!!
SURPRISE from our sponsors!!!!
(we are just finalising details)
The overall winners will be crowned on the night, the 1st Dream Believe Achieve Champion....
They will receive some pretty awesome prizes..
Some of the prizes we have are a
$250.00 gift Voucher from CSD
A photo shoot from Sugar Plum Photography
SURPRISE from our sponsors!!!!
Calendar Opportunity...
Once we have all of the winners, we will have a fun day doing a photo shoot, where will be putting together a calendar and the proceeds will be given to a charity
HOW TO ENTER.....
Send a 3 minute video to CSD, via email, Centre Stage Dancewear FB page, the Dream Believe Achieve FB page, Instagram on centre_stage_dancewear
There will be a particular theme that will be posted on our website and social media pages, or you can email us on
sales@centrestagedancewear.com.au
T&C's
the age groups are the age in this calendar year.
gift vouchers are valid for 3 months
the winners are determined by staff at CSD, a judge chosen or the Sponsors, they have the final say. NO EXCEPTIONS
monthly winners must be available to perform on the Finale.
Winners can not enter again once they have be chosen as a winner of 1 month
CSD have the right to change, amend or add to these T&C's.
7:30 A.M.
I always start the day with a large glass of water and my vitamins (including fish oil, turmeric, and vitamin D). Breakfast is a bowl of Greek yogurt sweetened with honey and topped with organic berries and homemade granola. I also love starting the day with a warm beverage—usually an almond milk matcha tea latte or a cappuccino.
8:15 A.M.
I arrive at the studio about an hour before company class begins to roll out my back and legs, stretch, do some light Pilates, and Theraband my feet. Just spending some quiet time in the morning helps prepare me optimally for a good day of rehearsal.
9:15 to 10:45 A.M.
Our hour-and-a-half company class warms our bodies up for the day, but it also gives me a chance to technically keep improving outside of choreography.
11 A.M.
After class, I always eat a kiwi (for potassium and vitamin C), and if I have a long morning ahead of me, I'll also nosh on some trail mix or a Kind bar. Company class is followed by three hours of rehearsal to prepare for the upcoming show.
2 P.M.
Lunch! Typically, it's a prepared-ahead quinoa, veggie, and tofu stir-fry or a mozzarella and tomato salad dressed with this killer Super Greens and pistachio pesto recipe. I've been a vegetarian for about five years and eat super clean—no processed sugars or flours.
3 P.M.
Three more hours of rehearsal—this is why I keep lunch so light.
6 P.M.
My dancing day is done, and I am always in need of a snack. During the week, I am often either teaching yoga or going to school at night, so I'll pack raw nuts to munch on or—if I'm organized enough—a delicious raw vegan power snack of some sort. On a night that I am free, I love to swim laps and hit the steam room afterward. Swimming is a great cardiovascular exercise that is easy on the joints and very meditative for me.
8:30 P.M.
Dinner during the week is usually simple: a salad loaded with veggies and two fried eggs over easy, accompanied by either hearty whole-grain bread and cheese or Nut Thins and hummus. Then I'll unwind by watching TV, rolling out on my foam roller, and stretching so I don't tighten up while I sleep.
10:30 P.M.
I know people always tell you not to eat late, but if I don't eat before bed I will wake up at 2 A.M. hungry! It's all about making the right choice. So every night before I go to bed I mix up kefir (which is like liquid yogurt and really good for your belly) with cinnamon and stevia. It's delicious and helps me fall right to sleep. !
7:15 A.M.
I wake up and have water and coffee, but I actually don't eat breakfast! Because I'm being active so early, I can't have anything in my stomach. (On performance days, I will have some nuts or a Larabar.)
9 A.M.
I'll head in and do a slow warm-up before class. I always do sit-ups and pushups, plus stretches to warm up my hips and my calves.
9:30 to 11 A.M.
Class! We don't get our schedule until two days beforehand and it changes daily, so it's hard to have a regimented routine. It's exciting in a way because your day is never the same!
11 A.M.
I usually have a bag full of veggies—carrots and peppers and cucumbers—on hand to snack on before the next block of class or rehearsal, which lasts a few hours.
2 P.M.
Lunchtime! I follow a modified paleo diet—when we're in season, I find it's the best thing for my body, strength, and stamina. The gluten- and dairy-free aspects are the most beneficial for me, although I do have cheese on occasion.
3 to 6 P.M.
More rehearsals. During the week, I usually don't get in as much crosstraining as I'd like. My favorite Vinyasa yoga class is in the middle of the day; if my schedule permits, I try to go. And on weekends, I'll play catch-up with FlyWheel classes for cardio and a special strength-training program called MaxOut.
6:30 P.M.
Once I'm home, it's time for dinner. My husband is a cook (and fellow dancer at the company), so he usually does his thing during the week. We always have some kind of protein and a vegetable—last night, we had a big salad with salmon on it and plantain chips. I love doing modified versions of non-paleo foods, like spaghetti squash. I've even made paleo calzones!
8 P.M.
I ice my ankles every night, no matter what, and sometimes I'll walk around in YogaToes. I also just try to relax.
11 P.M.
Good night!
7:30 A.M.
In the morning, I'll have a glass of water with the juice of half a lemon to take with supplements, plus a cup of green tea. (Sometimes I'll have an almondmilk latte in my new espresso machine.) And I make a smoothie with greens, strawberries, blueberries, a half banana, a scoop of protein powder, 1 teaspoon of macha powder, 1 cup of almond milk, 1 teaspoon of chia seeds, and 2 tablespoons of hemp hearts. I drink half in morning and half after class.
9 A.M.
I'll do an hour of PT exercises to warm up for class—mostly with a strengthtraining, alignment, and biomechanics focus.
10:15 a.m. to 11:45 A.M.
Company class…and I get to finish my smoothie!
Noon to 3 P.M.
Rehearsal, rehearsal, rehearsal. And usually a snack—parts of a Kind bar (like the dark-chocolate cinnamon pecan) or trail mix. I always carry food with me.
3 P.M.
Lunch is almost always a lean protein, like tuna or chicken, string cheese, and something like vegetables left over from dinner. We have to keep it light because we usually go right back to rehearsal.
4 to 7 P.M.
If we're not rehearsing, I'll do Pilates at PNBConditioning or take a yoga class at Haute Yoga Queen Anne.
8 P.M.
Dinner is a sizable serving of fish, chicken, beef, or pork plus a similar-size serving of a green vegetable and a sweet potato or quinoa. Or I'll have a big salad with some sort of protein on it.
Before bedtime
For a sweet treat before bed, I'll whip up a smoothie in my NutriBullet: a frozen banana, cacao, peanut butter, almond milk, cinnamon and a half scoop of protein powder.
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Tiffany Hedman, dancer, English National Ballet
“I have an older sister who started taking ballet at age three, and when I became old enough to understand what I was watching her do, I fell in love with it and wanted to be just like her.”
Elizabeth Burke, rehearsal director and principal dancer, Dorrance Dance
“I saw the North Carolina Youth Tap Ensemble in concert at age five. That’s when I knew. Gene Medler, if you’re reading this, I love you.”
Willie Gomez, dancer/performer and model
“I fell in love with dancing when I was 15 years old, the first time I ever stepped into a dance class.”
DeWitt Fleming, Jr., tap dancer
“I fell in love with tap dancing when I was a senior acting major at Duke Ellington School of the Arts in Washington, D.C. We learned tap dancing for musical theater, and I instantly fell in love.”
Burke
“Dancing is probably my favorite form of escapism. For better or worse (probably for worse), I love to avoid my !2 problems. Dancing is great for that, in an obvious way, but I think it also allows me to subconsciously – or consciously – ruminate on my problems as well, and helps me make my way toward conclusions and solutions. Dance is incredibly illuminating.”
Gomez
“I’m in love with dancing because it allows me to show myself in many different ways and to let out the performer that I am.”
Fleming
“I am in love with tap dance because it is always there for me, and it has never let me down. There is no time of day that I don’t feel like dancing. Even when I’m dead tired, and I say to myself I need to relax, I still end up dancing. I love tap dancing because you don’t need anything to do it. I’m actually tapping in my seat right now. When I’m nervous I tap, when I’m anxious I tap, when I’m excited I tap, when I’m angry I tap, when I’m sad I tap. I can go on and on about how no matter how I’m feeling, whenever or wherever, always turns into me tap dancing. I don’t need tap shoes or shoes at all. I can’t remember how many times I end up running late because I, as we call it, catch the spirit in my kitchen right before I walk out of the door.”
Hedman
“It’s another way I can express myself, it’s where I feel most comfortable in life. I can be whoever I want in that moment. You have to be present and fully committed to the art form, and it’s when I feel most alive.”
Gomez
“Because nothing can go wrong with it. If you feel it from within, it is something very special. My biggest passion!”
Hedman
“Dance won’t walk away from you; it gives you back what you put into it. All you have to do is show up, and it’ll be there waiting for you come rain or shine.”
Fleming
“Tap dancing is a perfect partner because it can go with you wherever you go. It knows you, and you know it. It is with you no matter what. No situation is too big, too small or too complicated. Sometimes when you don’t have the words to express yourself, the dance does it for you. Through the dance, people are able to see a part of you they probably would never ever see. Tap dancing allows you to be free in ways that you sometimes don’t even see. The dance is your biggest fan and your biggest advocate.”
Burke
“It almost always agrees with you, or at least can empathize and sympathize. It teaches you about yourself both subtly and with profundity, although you can’t always expect when those moments are going to occur. It can be at once spontaneous and comfortably predictable and dependable.”
Fleming
“I’m going to show my love for tap dancing by giving all of my shoes a good ol’ polish, and of course I’m going to dance. My first dance of the day probably will take place in my kitchen, then my hallway, which has a pretty nice !4 wooden floor, and then wherever else the day takes me.”
Burke
“Buy it loads of chocolate and presents obviously. No, but actually, I’ll probably watch a little footage and work on some choreography – just make music with my body that feels good.”
Gomez
“I will be on stage performing in Las Vegas with Britney Spears. What a better way to do it, hey? Dancing on my dream job.”
Hedman
“By giving 100 percent of who I am each moment I have left getting to do this incredible job.”
]]>Butterfly Stretch
The butterfly stretch is used to elongate the muscles in the groin and inner thigh. Initiate the stretch by sitting on the floor with your feet flat against the ground. Allow your knees to fall to the sides and press the soles of your feet together. Pull your heels as close to your groin as possible without causing discomfort. Keeping your back straight, gently bounce your knees up and down to loosen the muscles. Continue the bouncing motion for eight to 10 seconds. Then, use your elbows to gently press your knees toward the ground for another eight to 10 seconds. After practicing this stretch regularly, you should notice that your increased flexibility allows you to press your knees easily to the ground.
Ceiling and Toe Touch
The combination of movements used in this common dance stretch provides an effective stretch for the back, sides, arms and legs. Sit on the floor with your legs extended straight in front of you. Reach your arms to the ceiling with your fingers extended and palms facing one another. Stretch your left side by pressing the left arm toward the ceiling for five to 10 seconds. Repeat on the other side. Then, extend both arms in front of you. Keeping your back straight, hinge forward at the waist and reach for your toes. Go as far as comfortable possible and hold the stretch for 10 to 15 seconds. Toe touches can be performed in both a sitting and standing position. The standing version tends to be slightly more dangerous than the seated stretch, because it places greater stress on your knees and lower back.
Kneeling Quad Stretch
The kneeling quadriceps stretch not only improves flexibility along your inner thigh and hamstrings, but also prevents injury to the entire upper leg. Begin by kneeling on the ground. Carefully bring your left foot out in front of you and place it flat against the ground. Your left leg should have a 90-degree angle at the knee. Keeping your back straight, gently push your hips toward your left leg. You should feel a good stretch in your right quadriceps and left hamstring. Hold the stretch for 10 to 15 seconds before repeating on the other side. If necessary, hold onto a low table or chair for balance.
Shoulder and Arm
Stretch When thinking of a dancer’s flexibility, most people only consider flexibility in the legs, waist and back, but dancers must also have tremendous flexibility in the shoulders and arms. Begin the shoulder stretch by interlocking your fingers and rotating your wrists so that your palms face away from your body. Gently lift your arms above your head and hold the stretch for about 10 seconds. Return to the starting position and place your left hand behind your head. Grasp your left elbow with your right hand and gently press it down your back as far as comfortably possible. Hold for eight to 10 seconds before repeating on the other side.
by: Krista Sheehan
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