This Journal Belongs To

TexAnns

Summer Journal 2013

This journal belongs to: Dear TexAnns, As we prepare to leave for the beginning of Summer Vacation, We need to remember all that we accomplished this year. You were outstanding ! ! ! In order to continue turning heads, we must move forward. Therefore, I have prepared this log for you to keep during the summer. Know your goals and praise yourself every time you succeed. By continuing our improvement throughout the summer, we will be that much ahead of our goals for the next school year. Sign off your progress each day with a few additional comments. Be sure your parent also signs your record of accomplishments. This is something very good for the team. I would not ask you to do this if I was not sure you all could do this. I am going to do it too! Remember it only takes a few minutes of your time, but it will return hours of progress when we meet again and when we perform for the school. I am so proud of your commitment to excellence. I can not wait to see what will happen next year. The journey begins now…

Have a great summer.

Mrs. Vosburgh

Dance to the music of your dreams; the steps will bring you joy Henderson Middle School TexAnns

Before you start any exercise program you must have your program approved by your doctor and/or your parents. Safety first!

Remember your muscles are like tiny rubber bands. They stretch better when they are warm. Always start with a warm-up exercise before you stretch!

Design an exercise program that is best for you. Think of things you can do to get outside but don’t forget the sun screen! What if the weather is bad? Create a workout for indoors too.

Check out the youtube videos on the last page of your notebook for ideas and suggestions. They are also on our website under Boot Camp.

Remember to: Warm-up Stretch Heat it up Walk it off Cool it down Then stretch a little more

Make it fun and effective!

The dictionary is the only place where success comes before work. Additional information:

You are encouraged to run through your workout at least 3-4 days a week. If you document your work properly, you can receive additional merit points.

Additional merits will be added for completing the journal.

Pages are inserted at various points which direct you to complete additional assignment or to answer some questions or just to think pleasant thoughts.

Please do not deceive yourself, or me, with incorrect reporting. A steady pace, with reasonable gains, will prove to be your best recourse for success.

Consider working with someone else since misery loves company when you are exercising.

Good Luck

Character is what you are when no one is looking. Week 1 of June 9-15

I completed my workout routine on the following days:

 Sunday  Thursday  Monday  Friday  Tuesday  Saturday  Wednesday  Every Day

Signature of TexAnns Member

Signature of Parent

Tell me what you would most like to learn next year in the area of dance (i.e. jazz, tap, choreography, etc)

What progress have you made with your workout? How many crunches are you up to? How far did you get with your split? Is your endurance improving?

Week 2 June 16- June 22

Signature of Parent

Tell me how you felt about your progress at the end of your final workout this week. Mention the progress you have made.

What was your most positive memory of being on TexAnns last year (0r) why did you want to be on the TexAnns

Week 3 June 23 - June 29

Signature of Parent

What are your impressions of the banquet/awards ceremony. How could it be improved. What changes would you suggest in the format?

Tell me about your experience at the sleep over?

Week 4 June 30 – July 6

Signature of Parent

What are some problems you think we will see with having practices on Tuesdays and Thursday from 3-6?

What can be done to prevent or correct those problems?

Week 5 July 7-13

Signature of Parent

List 2 qualities you think a good officer should have and explain why you feel that way.

How is your summer going? What fun things have you done?

Week 6 July 14-20

Signature of Parent

Tell me how you felt about your progress at the end of your final workout this week.

What can you do to make it better.

Count no day lost in which you waited your turn, took only your share and sought advantage over no one Week 7 July 21-27

Signature of Parent

Learn about Miss Gussie Nell Davis http://www.rangerette.com/MessageCenterDetail.aspx?ContentID=39 Write down some of the most important information

Watch a view of the Rangerette videos and tell me what you think. http://www.youtube.com/watch?v=b7M9tex3U0c

Week 8 July 28- Aug 3

Signature of Parent

 One of the secrets of life is to make stepping stones out of stumbling blocks.

 The pursuit of perfection often impedes improvement.

 Some people change their ways when they see the light; others when they feel the heat

 You will never "find" time for anything. If you want time, you must make it. Charles Buxton

 What you can become, you are already. Frederich Hebbel

An incredible journey is about to begin…Boot Camp! Week 9 Aug 4-10

Signature of Parent

Tell me how you felt about your progress at the end of your final workout this week. What is most difficult about keeping up the workouts?

Now that camp is over, comment on what you liked and did not like.

Week 10 Aug 11-17

Signature of Parent

Comment on this summer log. Has it been beneficial? Would you like one throughout the year? Any suggestions or negative thoughts?

Some people talk because they think sound is more manageable than silence. Week 11 Aug 18-24

Signature of Parent

Now that school is beginning, will you be able to maintain your workout at home along with all the other activities? Is it necessary to continue this workout at home?

Another incredible journey is about to begin…School! I want you to write down the steps to the first dance routine. Do it by eight counts. You can give steps unique names so they can be remembered, but the first time, write out the step completely. Don’t look at your officer’s notes, but you can use the website.

Write down the steps to the second dance routine. Do it by eight counts. You can give steps unique names so they can be remembered, but the first time, write out the step completely. Don’t look at your officer’s notes or the website. This will help you with memory.

Write down the steps to the third dance routine. Don’t look at your officer’s notes or the website. This will help you with memory.

 One day this week, reflect on your life - especially the last few years. List for me the 5 moments when you were most proud of yourself and why they are so memorable.

These pages are for additional comments or extensions of previous assignments. Feel free to share your ideas regarding TexAnns where they have been, where they are going, your role, suggestions for improvement, comments that celebrate you, thoughts you just want to share.

You are amazing!

Mrs. V 5 Facts About Goal Setting

These practical tips on goal setting can help make it easier to set and reach goals:

1. Specific, realistic goals work best. When it comes to making a change, the people who succeed are those who set realistic, specific goals. "I'm going to recycle all my plastic bottles, soda cans, and magazines" is a much more doable goal than "I'm going to do more for the environment." And that makes it easier to stick with.

2. It takes time for a change to become an established habit. It will probably take a couple of months before any changes — like getting up half an hour early to exercise — become a routine part of your life. That's because your brain needs time to get used to the idea that this new thing you're doing is part of your regular routine.

3. Repeating a goal makes it stick. Say your goal out loud each morning to remind yourself of what you want and what you're working for. (Writing it down works too.) Every time you remind yourself of your goal, you're training your brain to make it happen.

4. Pleasing other people doesn't work. The key to making any change is to find the desire within yourself — you have to do it because you want it, not because a girlfriend, boyfriend, coach, parent, or someone else wants you to. It will be harder to stay on track and motivated if you're doing something out of obligation to another person.

5. Roadblocks don't mean failure. Slip-ups are actually part of the learning process as you retrain your brain into a new way of thinking. It may take a few tries to reach a goal. But that's OK — it's normal to mess up or give up a few times when trying to make a change. So remember that everyone slips up and don't beat yourself up about it. Just remind yourself to get back on track.

Reviewed by: D'Arcy Lyness, PhD Date reviewed: May 2009 Setting Goals

My summer goal is______This goal is important to me because______I will achieve my goal by______Potential roadblocks to reaching my goal______Strategies to overcome the roadblocks are______Important actions I need to take to reach my goal______Why Exercise Is Wise

You've probably heard countless times how exercise is "good for you." But did you know that it can actually help you feel good, too? Getting the right amount of exercise can rev up your energy levels and even help improve your mood.

Rewards and Benefits

Experts recommend that teens get 60 minutes or more of moderate to vigorous physical activity each day. Here are some of the reasons:

← Exercise benefits every part of the body, including the mind. Exercising causes the body to produce endorphins, chemicals that can help a person to feel more peaceful and happy. Exercise can help some people sleep better. It can also help some people who have mild depression and low self-esteem. Plus, exercise can give people a real sense of accomplishment and pride at having achieved a certain goal — like beating an old time in the 100-meter dash.

← Exercising can help you look better. People who exercise burn more calories and look more toned than those who don't. In fact, exercise is one of the most important parts of keeping your body at a healthy weight.

← Exercise helps people lose weight and lower the risk of some diseases. Exercising to maintain a healthy weight decreases a person's risk of developing certain diseases, including type 2 diabetes and high blood pressure. These diseases, which used to be found mostly in adults, are becoming more common in teens.

← Exercise can help a person age well. This may not seem important now, but your body will thank you later. Women are especially prone to a condition called osteoporosis (a weakening of the bones) as they get older. Studies have found that weight-bearing exercise, like jumping, running or brisk walking, can help girls (and guys!) keep their bones strong.

The three components to a well-balanced exercise routine are: aerobic exercise, strength training, and flexibility training.

Aerobic Exercise

Like other muscles, the heart enjoys a good workout. You can provide it with one in the form of aerobic exercise. Aerobic exercise is any type of exercise that gets the heart pumping and quickens your breathing. When you give your heart this kind of workout regularly, it will get stronger and more efficient in delivering oxygen (in the form of oxygen- carrying blood cells) to all parts of your body.

If you play team sports, you're probably meeting the recommendation for 60 minutes or more of moderate to vigorous activity on practice days. Some team sports that give you a great aerobic workout are swimming, basketball, soccer, lacrosse, hockey, and rowing.

But if you don't play team sports, don't worry — there are plenty of ways to get aerobic exercise on your own or with friends. These include biking, running, swimming, dancing, in-line skating, tennis, cross-country skiing, hiking, and walking quickly. In fact, the types of exercise that you do on your own are easier to continue when you leave high school and go on to work or college, making it easier to stay fit later in life as well.

Strength Training

The heart isn't the only muscle to benefit from regular exercise. Most of the other muscles in your body enjoy exercise, too. When you use your muscles and they become stronger, it allows you to be active for longer periods of time without getting worn out.

Strong muscles are also a plus because they actually help protect you when you exercise by supporting your joints and helping to prevent injuries. Muscle also burns more energy when a person's at rest than fat does, so building your muscles will help you burn more calories and maintain a healthy weight.

Different types of exercise strengthen different muscle groups, for example:

← For arms, try rowing or cross-country skiing. Pull-ups and push-ups, those old gym class standbys, are also good for building arm muscles.

← For strong legs, try running, biking, rowing, or skating. Squats and leg raises also work the legs.

← For shapely abs, you can't beat rowing, yoga or pilates, and crunches.

Flexibility Training

Strengthening the heart and other muscles isn't the only important goal of exercise. Exercise also helps the body stay flexible, meaning that your muscles and joints stretch and bend easily. People who are flexible can worry less about strained muscles and sprains.

Being flexible may also help improve a person's sports performance. Some activities, like dance or martial arts, obviously require great flexibility, but increased flexibility can also help people perform better at other sports, such as soccer or lacrosse.

Sports and activities that encourage flexibility are easy to find. Martial arts like karate also help a person stay flexible. Ballet, gymnastics, pilates, and yoga are other good choices. Stretching after your workout will also help you improve your flexibility.

What's Right for Me?

One of the biggest reasons people drop an exercise program is lack of interest: If what you're doing isn't fun, it's hard to keep it up. The good news is that there are tons of different sports and activities that you can try out to see which one inspires you.

When picking the right type of exercise, it can help to consider your workout personality. For example, do you like to work out alone and on your own schedule? If so, solo sports like biking or snowboarding may be for you. Or do you like the shared motivation and companionship that comes from being part of a team?

You also need to plan around practical considerations, such as whether your chosen activity is affordable and available to you. (Activities like horseback riding may be harder for people who live in cities, for example.) You'll also want to think about how much time you can set aside for your sport.It's a good idea to talk to someone who understands the exercise, like a coach or fitness expert at a gym. He or she can get you started on a program that's right for you and your level of fitness.Another thing to consider is whether any health conditions may affect how — and how much — you exercise. Doctors know that most people benefit from regular exercise, even those with disabilities or conditions like asthma. But if you have a health problem or other considerations (like being overweight or very out of shape), talk to your doctor before beginning an exercise plan. That way you can get information on which exercise programs are best and which to avoid.

Too Much of a Good Thing

As with all good things, it's possible to overdo exercise. Although exercising is a great way to maintain a healthy weight, exercising too much to lose weight isn't healthy. The body needs enough calories to function properly. This is especially true for teens, who are still growing.

Exercising too much in an effort to burn calories and lose weight (also called compulsive exercise) can be a sign of an eating disorder. If you ever get the feeling that your exercise is in charge of you rather than the other way around, talk with your doctor, a parent, or another adult you trust.

It's also possible to overtrain — something high school athletes need to watch out for. If you participate in one sport, experts recommend that you limit that activity to a maximum of 5 days a week, with at least 2-3 months off per year. You can still train more than that as long as it's cross-training in a different sport (such as swimming or biking if you play football).

Participating in more than one activity or sport can help athletes use different skills and avoid injury. Also, never exercise through pain. And, if you have an injury, make sure you give yourself enough time to heal. Your body — and your performance — will thank you.

Considering the benefits to the heart, muscles, joints, and mind, it's easy to see why exercise is wise. And the great thing about exercise is that it's never too late to start. Even small things can count as exercise when you're starting out — like taking a short bike ride, walking the dog, or raking leaves.

If you're already getting regular exercise now, try to keep it up after you graduate from high school. Staying fit is often one of the biggest challenges for people as they get busy with college and careers.

Reviewed by: Mary L. Gavin, MD Date reviewed: February 2009

Note: All information on TeensHealth® is for educational purposes only. For specific medical advice, diagnoses, and treatment, consult your doctor.

It's important to warm up your body before any physical activity. Warming up goes a long way toward preparing the body for exercising, both physically and mentally. It also helps prevent injuries.

The term "warm-up" describes many light-aerobic and cardiovascular activities, which are separate from stretching. (Stretching works best when performed after warming up.) When you warm up, you are literally warming up the temperature of both your body and your muscles.

Warming up also:

← increases your heart and respiratory rate ← boosts the amount of nutrients and oxygen delivered to your muscles ← prepares the body for a demanding workout ← makes it easier to burn calories ← extends your workout

Types of Warm-Ups

You can use many types of warm-up activities to prepare your body for intense physical exercise. Often a warm-up activity is simply the activity you are about to do but at a slower pace. For example, if you're about to go for a brisk run, warm up with a light jog, and if you're going to go for a swim, do a couple of slow freestyle warm-up laps.

Only after this light warm-up, which should last about 5-10 minutes, should you attempt to stretch.

Stretching

Stretching used to be considered the main activity before a workout. That has all changed now. Stretching is still a beneficial activity prior to working out, but only after you have sufficiently warmed up. The reason for this is that stretching cold muscles can directly contribute to pulled and torn muscles. It's also now known that stretching is important after a workout as well. Stretching properly may reduce muscle injuries and provides these benefits:

← an increase in flexibility and joint range of motion ← correct exercise posture ← relaxed muscles ← better sports coordination

Stretching has to be done right to have benefits, though. Here are some tips on stretching properly:

Stop if it hurts. Stretching should never hurt. If you have reached a point in your stretch where it hurts, relax to where it feels comfortable and hold the stretch.

Maintain each stretch for 10-30 seconds. Holding a stretch for any less won't sufficiently lengthen the muscle. Stretch the muscles gradually and don't force it. Avoid bobbing. Bobbing or bouncing while stretching may damage the muscle you are stretching. This damage may even cause scar tissue to form. Scar tissue tightens muscles and can get in the way of Surya Namaskar, the Sun Salutation, is a series of 12 postures performed in a single, graceful flow. Each movement is coordinated with the breath. Inhale as you extend or stretch, and exhale as you fold or contract. The Sun Salutation builds strength and increases flexibility. Different styles of yoga perform the Sun Saluation with their own variations. However, the flow presented below covers core steps used in most styles. For the series below, a single round consists of two complete sequences: one for the right side of the body and the other for the left. On days when you think you have no time for yoga, try and do at least one or two rounds of the Sun Salutation. You'll feel the difference. 1. Mountain 2. Hands up 3. Head to knees

Begin by standing in Mountain pose, feet On your next inhale, in one sweeping As you exhale, bend forward, bending the about hip width apart, hands either by your movement, raise your arms up overhead and knees if necessary, and bring your hands to sides or in prayer position. Take several deep gently arch back as far as feels comfortable rest beside your feet. breaths. and safe.

4. Lunge 5. Plank 6. Stick

Exhale and step the left leg back into plank position. Hold the position and inhale. Inhale and step the right leg back Exhale and lower yourself as if coming down from a pushup. Only your hands and feet should touch the floor.

7. Upward Dog 8. Downward dog 9. Lunge

Inhale and stretch forward and up, bending at Exhale, lift from the hips and push back and up. the waist. Use your arms to lift your torso, but only bend back as far as feels comfortable Inhale and step the right foot and safe. Lift your legs up so that only the forward tops of your feet and your ahnds touch the . floor. It's okay to keep your arms bent at the elbow.

10. Head to knees 11. Hands up 12. Mountain

Exhale, bring the left foot forward and step Inhale and rise slowly while keeping arms Exhale, and in a slow, sweeping motion, lower your arms into head-to-knee position. extended . to the sides. End by bringing your hands up into prayer position. Repeat the sequence, stepping with the left leg. Walk/Run Continuously for at least 20 Minutes (3-4 days per week) Week Walk Run Walk Repeat 1 30 sec. 30 sec. 90 sec. 5 2 60 sec. 60 sec. 60 sec. 8 3 90 sec. 90 sec. 90 sec. 10 4 2 min 2 min 1 min 7 5 3 min 3 min 1 min 5 6 4 min 4 min 1 min 4 7 6 min 6 min 1 min 3 8 9 min 9 min 1 min 2 9 10 min 10 min 1 min 2 10 12 min 12 min 1 min 2 11 20 min 20 min 1 min 1 NEVER BEGIN A VIGOROUS EXERCISE ROUTINE WITHOUT A DOCTOR’S APPROVAL

______Parent/Guardian’s signature

X Mark Each Day You EXERCISED X (at least 3-4 days a week)

Week Sunday Monday Tuesday Wednesday Thursday Friday Saturday 1 - - - 2 - - - 3 - - - 4 - - - 5 - - - 6 - - - 7 - - - 8 - - - 9 - - - 10 - - - 11 Options to add: How far did you go? How long did it take you? Body Image and Self-Esteem

I'd be happy if I were taller, shorter, had curly hair, straight hair, a smaller nose, bigger muscles, longer legs. Do any of these statements sound familiar? Are you used to putting yourself down? If so, you're not alone. As a teen, you're going through a ton of changes in your body. And as your body changes, so does your image of yourself. Lots of people have trouble adjusting, and this can affect their self-esteem.

Why Are Self-Esteem and Body Image Important?

Self-esteem is all about how much people value themselves, the pride they feel in themselves, and how worthwhile they feel. Self-esteem is important because feeling good about yourself can affect how you act. A person who has high self-esteem will make friends easily, is more in control of his or her behavior, and will enjoy life more.

Body image is how someone feels about his or her own physical appearance. For many people, especially those in their early teens, body image can be closely linked to self-esteem. That's because as kids develop into teens, they care more about how others see them.

What Influences a Person's Self-Esteem? Puberty

Some teens struggle with their self-esteem when they begin puberty because the body goes through many changes. These changes, combined with a natural desire to feel accepted, mean it can be tempting for people to compare themselves with others. They may compare themselves with the people around them or with actors and celebs they see on TV, in movies, or in magazines.

But it's impossible to measure ourselves against others because the changes that come with puberty are different for everyone. Some people start developing early; others are late bloomers. Some get a temporary layer of fat to prepare for a growth spurt, others fill out permanently, and others feel like they stay skinny no matter how much they eat. It all depends on how our genes have programmed our bodies to act.

The changes that come with puberty can affect how both girls and guys feel about themselves. Some girls may feel uncomfortable or embarrassed about their maturing bodies. Others may wish that they were developing faster. Girls may feel pressure to be thin but guys may feel like they don't look big or muscular enough.

Outside Influences

It's not just development that affects self-esteem, though. Many other factors (like media images of skinny girls and bulked-up guys) can affect a person's body image too.

Family life can sometimes influence self-esteem. Some parents spend more time criticizing their kids and the way they look than praising them, which can reduce kids' ability to develop good self-esteem.

People also may experience negative comments and hurtful teasing about the way they look from classmates and peers. Sometimes racial and ethnic prejudice is the source of such comments. Although these often come from ignorance, sometimes they can affect someone's body image and self-esteem. Healthy Self-Esteem

If you have a positive body image, you probably like and accept yourself the way you are. This healthy attitude allows you to explore other aspects of growing up, such as developing good friendships, growing more independent from your parents, and challenging yourself physically and mentally. Developing these parts of yourself can help boost your self-esteem.

A positive, optimistic attitude can help people develop strong self-esteem — for example, saying, "Hey, I'm human" instead of "Wow, I'm such a loser" when you've made a mistake, or not blaming others when things don't go as expected.

Knowing what makes you happy and how to meet your goals can help you feel capable, strong, and in control of your life. A positive attitude and a healthy lifestyle (such as exercising and eating right) are a great combination for building good self-esteem.

Tips for Improving Your Body Image

Some people think they need to change how they look or act to feel good about themselves. But actually all you need to do is change the way you see your body and how you think about yourself.

The first thing to do is recognize that your body is your own, no matter what shape, size, or color it comes in. If you're very worried about your weight or size, check with your doctor to verify that things are OK. But it's no one's business but your own what your body is like — ultimately, you have to be happy with yourself.

Next, identify which aspects of your appearance you can realistically change and which you can't. Everyone (even the most perfect-seeming celeb) has things about themselves that they can't change and need to accept — like their height, for example, or their shoe size.

If there are things about yourself that you want to change and can (such as how fit you are), do this by making goals for yourself. For example, if you want to get fit, make a plan to exercise every day and eat nutritious foods. Then keep track of your progress until you reach your goal. Meeting a challenge you set for yourself is a great way to boost self-esteem!

When you hear negative comments coming from within yourself, tell yourself to stop. Try building your self-esteem by giving yourself three compliments every day. While you're at it, every evening list three things in your day that really gave you pleasure. It can be anything from the way the sun felt on your face, the sound of your favorite band, or the way someone laughed at your jokes. By focusing on the good things you do and the positive aspects of your life, you can change how you feel about yourself.

Where Can I Go if I Need Help?

Sometimes low self-esteem and body image problems are too much to handle alone. A few teens may become depressed, lose interest in activities or friends — and even hurt themselves or resort to alcohol or drug abuse.

If you're feeling this way, it can help to talk to a parent, coach, religious leader, guidance counselor, therapist, or an adult friend. A trusted adult — someone who supports you and doesn't bring you down — can help you put your body image in perspective and give you positive feedback about your body, your skills, and your abilities.If you can't turn to anyone you know, call a teen crisis hotline (check the yellow pages under social services or search online). The most important thing is to get help if you feel like your body image and self-esteem are affecting your life.

Reviewed by: D'Arcy Lyness, PhD Date reviewed: May 2009 Here are the top 5 reasons to pack your lunch — and snacks — at least twice a week:

1. Control. Do you ever wait in the lunch line only to find when you get to the front that you don't like what they're serving? So you reach for pizza again. A healthy packed lunch lets you avoid the lunch line (and any temptations). Bringing your own lunch also lets you control exactly what goes into the food you eat.

2. Variety. It doesn't hurt to cave in and enjoy the occasional serving of pizza and hot dogs. But if you're eating these foods all the time, your body probably feels ready for a change. A packed lunch a couple of times a week means you can enjoy some favorites that you might not find at every school — like a piping hot thermos of your mom's chicken soup; hummus and pita bread; or some crisp, farm-stand apples.

3. Energy. If you have a big game or activity after school, plan a lunch and snacks that combine lean proteins with carbohydrates to give you lasting energy and keep you going through the late afternoon. Some ideas: your own "trail" mix of dried fruit and nuts or sunflower seeds, whole-grain pretzels and low-fat cheese, or a bagful of baby carrots and yogurt dip.

4. Cold hard cash. Pack healthy snacks so you don't feel tempted to step off campus for a fast-food lunch, or hit the vending machine or corner store for chocolate and a soda! Put the money you save on such snacks aside.

5. That warm and fuzzy feeling. Remember when your mom or dad used to pack your lunch? Pack yourself a retro lunch featuring healthy versions of your old faves — such as PB&J on whole-wheat bread.

Whether you pack or eat in the cafeteria, what’s important is that you make healthy choices. If you're concerned that your cafeteria doesn't offer enough healthy choices, get involved in trying to make changes. Ask a teacher or someone in food service for advice on how to get started.

Most schools are trying hard to upgrade their lunch programs and offer the best food they can. But not every school cafeteria provides appealing, healthy lunch choices. Educate yourself when it comes to what your cafeteria has to offer. For example, did you know chicken nuggets have more fat and calories than a plain burger?

Reviewed by: Mary L. Gavin, MD Date reviewed: February 2008 Radio City Music Hall Rockette.

If you think your holiday schedule is jam-packed, consider the demands on a Rockette

Called the "hardest working women in show business," the troupe performs 32 shows a week during the holiday season. Two dance companies share the load in New York City, but an individual Rockette can dance as many as five shows a day, starting at 9 a.m.

And the 90-minute "Radio City Christmas Spectacular" includes 45 minutes of dancing, including those famous, eye-popping high kicks. During lightning-fast costume changes, the dancers are handed cups of water much like you see when long-distance runners are pushing through the miles.

"It really is a marathon," the Rockettes' head athletic trainer, Elaine Winslow-Redmond, said.

So when someone asks if dancers are athletes, she is quick to reply: DEFINITELY, YES!

Winslow-Redmond should know. She was a Rockette herself for 11 years before becoming head trainer. In addition to keeping dancers in shape, Winslow-Redmond has a master's degree in nutrition. Healthy eating is essential if dancers are going to keep up with the crazy pace, she said. Dancers May Eat Too Little

Dancers often underestimate the amount of calories they need, Winslow-Redmond said. It can take some convincing to get a dancer to eat a peanut butter and jelly sandwich on whole-grain bread, even though it's the perfect, power-packed snack.

When you're dancing all day long, "that's not going to make you fat. It's going to replenish what your body used," she said.

Her top recommendation for the Rockettes is simple: Eat a breakfast packed with energy and nutrition. She suggests a spinach omelet (recipe below) plus whole-grain toast. Once the dancers arrive at the theater, there's not much time to eat.

The time between shows can be as little as an hour and, after so much exercise, sometimes the dancers don't feel like eating. But Winslow-Redmond encourages high- quality snacks, such as a banana, yogurt, or a handful of nuts

No Soda for the Rockettes or TexAnns

The dancers drink sports drinks between shows, but never energy drinks because they contain too much caffeine. And soda is a definite no-no. "Don't even bother," Winslow- Redmond said. "It's just wasted calories."

The Rockettes eat lunch during a longer break. According to Winslow-Redmond, pasta salad with chicken, tomatoes, and mozzarella makes an ideal lunch during these busy, dancing days. Dancers get protein (chicken) along with the carbohydrates in the pasta, and vitamins from the tomatoes.

And after the Rockettes have finished their long day of dancing, Winslow-Redmond recommends a serving of lean red meat. That's also a hard sell with some of the dancers, but it's a great source of iron and can combat anemia.

Other good dinnertime choices include a grilled chicken breast with a baked potato (leave the skin on) or whole-wheat pasta with tomato sauce and veggies, such as zucchini, yellow squash, and asparagus. Shows Get More Demanding

The "Radio City Christmas Spectacular" has drawn thousands of people every holiday season for the last 75 years, but the longstanding tradition has changed a lot over time, Winslow-Redmond said. The Rockettes are on stage more than they used to be and their routines are far more physically demanding.

This year, that's prompting her to add a nutrition lecture to the Rockettes "training camp." She thinks better nutrition can prevent injuries and help dancers recover more quickly if they do get injured.

The Rockettes need to see food as necessary fuel that will help them achieve peak performance — just like Olympic swimmer Michael Phelps does. "He's ideally fueling his body," Winslow-Redmond said. "That's exactly what they need to do."

Rockette Jacey Lambros takes her nutrition seriously. Find out how she prepares to hit the stage Food Q&A With Rockette Jacey Lambros

Born in Oneonta, N.Y., Jacey Lambros moved to New York City after graduating from college with a degree in psychology. Since moving to NYC, she's been an NBA dancer for the New York Nets, has appeared in several commercials, and was a dancer in the Disney film "Enchanted."

Lambros calls being a Rockette "a dream come true." In addition to dancing, she loves learning about fitness and nutrition. "Being healthy has helped me become a successful dancer," she said.

Here's what she had to say about eating right:

What's your favorite healthy food? This is a tough one to narrow down. If I had to pick only one it would be peanut butter ... no, hummus! The roasted red pepper flavor — soooooo yummy! You can dip anything in it ... carrots, pretzels, pita crisps, just to name a few. (If you haven't had it, hummus is a dip made from a mixture of ground-up chickpeas, sesame paste, garlic, and other seasonings.)

What is your favorite pre-performance meal or snack? My favorite pre-performance snack is a tangerine vitamin C drink and a scoop of almond butter alone ... or almond butter on an apple. Sometimes, I even make ants on a log ... you know, when you fill celery with almond or peanut butter, then put raisins on it. What's your favorite post-performance meal or snack? Ooh, that's easy — a banana, for sure. I usually have a banana and some source of protein. Usually a handful of nuts. During the season I make a giant container of trail mix, with raisins, yogurt chips, pretzels, almonds, and peanuts.

What's your favorite junk food and do you limit how much you eat? Pizza! Pizza! I can't get enough of it. I limit myself by rewarding myself with it on the weekend, usually Fridays. I also opt for the thin-crust margarita style and load it up with veggies. Some places even offer a whole-wheat crust. I also have a slight obsession with peanut butter and chocolate ice cream.

Have your eating habits changed since you were a kid or teen athlete? Yes, they have definitely changed since I was younger. I was never a particularly bad eater, but I always ate waaaay too many sweets. My mom would catch me eating spoonfuls of sugar from the jar. Now I eat for energy and strength. I wouldn't call it a diet but rather a lifestyle change. I have learned how food affects my moods, my energy, and my performances.

Any food advice for kids and teens who are working hard at learning to dance? Yes, eat eat eat. Don't fall into the bogus beliefs that dancers don't eat or need to be rail thin.

Eat eat eat. Load up on healthy proteins, and colorful produce. Carrot sticks are fun, peanut butter crackers are great too! Make a trail mix of your favorite healthy snacks: nuts, dried fruit, pretzels, cereal ... anything ... be creative. Stay away from soda and other sugary drinks. Be sure to load up on water before, during, and after dance classes or rehearsals.

What a Rockette Eats for Breakfast

Winslow-Redmond recommends this breakfast to Rockettes who have a long day of dancing ahead. It includes whole-grain carbohydrates (the wheat toast), lots of protein from the eggs, plus the powerful vegetable that Popeye made famous: spinach. Rockette-Powered Breakfast for Two

What You Need

← 1 cup torn, fresh spinach ← 3 egg whites ← 1 egg with yolk ← 2 slices American cheese, cut up ← Splash of low-fat milk ← Cooking spray ← Salt and pepper to taste ← Whole-grain toast, lightly buttered (choose bread with 3 or more grams of fiber per slice)

Equipment and Utensils

← Medium bowl ← Whisk ← Stove ← Nonstick skillet or omelet pan ← Spatula

What to Do

1. Coat the nonstick pan with cooking spray. 2. Heat pan. 3. Combine three egg whites and 1 egg in medium bowl. Whisk. 4. Whisk in a splash of low-fat milk. Set aside. 5. Add torn spinach to heated pan. Cook until wilted. 6. Add egg mixture to pan. 7. When eggs start to firm up, add pieces of cheese. 8. Add salt and pepper to taste. (The cheese will make it salty, so you won't need much.) 9. Fold over omelet or just cook eggs scrambled-style. 10.Serve with whole-grain toast. 11.Enjoy and then get out there and dance!

Reviewed by: Mary L. Gavin, MD Date reviewed: May 2010 How Much Sleep Do I Need?

Most teens need about 8½ to more than 9 hours of sleep each night. The right amount of sleep is essential for anyone who wants to do well on a test or play sports without tripping over their feet. Unfortunately, though, many teens don't get enough sleep.

Why Aren't Teens Getting Enough Sleep?

Until recently, teens were often given a bad rap for staying up late, oversleeping for school, and falling asleep in class. But recent studies show that adolescent sleep patterns actually differ from those of adults or kids.

These studies show that during the teen years, the body's circadian rhythm (sort of like an internal biological clock) is temporarily reset, telling a person to fall asleep later and wake up later. This change in the circadian rhythm seems to be due to the fact that the brain hormone melatonin is produced later at night for teens than it is for kids and adults. This can make it harder for teens to fall asleep early.

These changes in the body's circadian rhythm coincide with a time when we're busier than ever. For most teens, the pressure to do well in school is more intense than when they were kids, and it's harder to get by without studying hard. And teens also have other time demands — everything from sports and other extracurricular activities to fitting in a part-time job to save money for college.

Early start times in some schools may also play a role in this sleep deficit. Teens who fall asleep after midnight may still have to get up early for school, meaning that they may only squeeze in 6 or 7 hours of sleep a night. A couple hours of missed sleep a night may not seem like a big deal, but can create a noticeable sleep deficit over time. Why Is Sleep Important?

This sleep deficit impacts everything from a person's ability to pay attention in class to his or her mood. According to the National Sleep Foundation’s 2006 Sleep in America poll, more than one quarter of high school students fall asleep in class, and experts have been able to tie lost sleep to poorer grades. Lack of sleep also damages teens' ability to do their best in athletics. How Do I Know if I'm Getting Enough?

Even if you think you're getting enough sleep, you may not be. Here are some of the signs that you may need more sleep:

← difficulty waking up in the morning ← inability to concentrate ← falling asleep during classes ← feelings of moodiness and even depression

How Can I Get More Sleep?

Recently, some researchers, parents, and teachers have suggested that middle- and high-school classes begin later in the morning to accommodate teens' need for more sleep. Some schools have already implemented later start times. You and your friends, parents, and teachers can lobby for later start times at your school, but in the meantime you'll have to make your own adjustments.

Here are some things that may help you to sleep better:

← Set a regular bedtime. Going to bed at the same time each night signals to your body that it's time to sleep. Waking up at the same time every day can also help establish sleep patterns. So try to stick as closely as you can to your sleep schedule even on weekends. Don't go to sleep more than an hour later or wake up more than 2 to 3 hours later than you do during the week.

← Exercise regularly. Try not to exercise right before bed, though, as it can rev you up and make it harder to fall asleep. Finish exercising at least three hours before bedtime. Many sleep experts believe that exercising in late afternoon may actually help a person sleep.

← Avoid stimulants. Don't drink beverages with caffeine, such as soda and coffee, after 4 PM. Nicotine is also a stimulant, so quitting smoking may help you sleep better. And drinking alcohol in the evening can also cause a person to be restless and wake up during the night.

← Relax your mind. Avoid violent, scary, or action movies or television shows right before bed — anything that might set your mind and heart racing. Reading books with involved or active plots may also keep you from falling or staying asleep.

← ← Unwind by keeping the lights low. Light signals the brain that it's time to wake up. Staying away from bright lights (including computer screens and phones!), as well as meditating or listening to soothing music, can help your body relax. Try to avoid TV, computer and telephone at least one hour before you go to bed.

← Don't nap too much. Naps of more than 30 minutes during the day may keep you from falling asleep later.

← Avoid all-nighters. Don't wait until the night before a big test to study. Cutting back on sleep the night before a test may mean you perform worse than you would if you'd studied less but got more sleep.

← Create the right sleeping environment. Studies show that people sleep best in a dark room that is slightly on the cool side. Close your blinds or curtains (and make sure they're heavy enough to block out light) and turn down the thermostat in your room (pile on extra blankets or wear PJs if you're cold). Lots of noise can be a sleep turnoff, too.

← Wake up with bright light. Bright light in the morning signals to your body that it's time to get going.

If you're drowsy, it's hard to look and feel your best. Schedule "sleep" as an item on your agenda to help you stay creative and healthy.

Reviewed by: Mary L. Gavin, MD Date reviewed: May 2009 Originally reviewed by: Mena T. Scavina, DO Motivation and the Power of Not Giving Up

Have you ever set a goal for yourself, like getting fit, making honor roll, or being picked for a team? Like lots of people, maybe you started out doing great, but then lost some of that drive and had trouble getting motivated again.

You're Not Alone!

Everyone struggles with staying motivated and reaching their goals. Just look at how many people go on diets, lose weight, and then gain it back again!

The reality is that refocusing, changing, or making a new start on something, no matter how small, is a big deal. But it's not impossible. With the right approach, you can definitely do it.

Getting Motivated

So how do you stay motivated and on track with your goal? It all comes down to good planning, realistic expectations, and a stick-to-it attitude. Here's what you need to do:

First, know your goal. Start by writing down your major goal. Your major goal is the ultimate thing you'd like to see happen. For example, "I want to make honor roll," or "I want to get fit enough to make the cross-country team," or even, "I want to play in the Olympics" are all major goals because they're the final thing the goal setter wants to see happen (obviously, some goals take longer and require more work than others). It's OK to dream big. That's how people accomplish stuff. You just have to remember that the bigger the goal, the more work it takes to get there.

Make it specific. It's easier to plan for and master a specific goal than a vague one. Let's say your goal is to get fit. That's pretty vague. Make it specific by defining what you want to achieve (such as muscle tone and definition or endurance), why you want to get fit, and by when. This helps you make a plan to reach your goal. Getting Motivated (continued)

Make it realistic. People often abandon their goals because their expectations are unreasonable. Maybe they expect to get ripped abs in weeks rather than months, or to quit smoking easily after years of lighting up.

Let's say you want to run a marathon. If you try to run the entire distance of 26.2 miles tomorrow without any training, you're unlikely to succeed. It takes the average person 4 months of training to run that far! But the bigger risk is that you'll get so bummed out that you'll give up your marathon dreams — and running — altogether.

Part of staying motivated is being realistic about what you can achieve within the timeframe you've planned. Competing on the Olympic ski team is a workable goal if you are 15 and already a star skier. But if you're 18 and only just taking your first lesson, time isn't exactly on your side.

Write it down. Put your specific goal in writing. Then write it down again. And again. Research shows that writing down a goal is part of the mental process of committing to it. Write your goal down every day to keep you focused and remind you how much you want it.

Break it down. Making any change takes self-discipline. You need to pay constant attention so you don't get sidetracked. One way to make this easier is to break a big goal into small steps. For example, let's say you want to run a marathon. If it's February and the marathon is in August, that's a realistic timeframe to prepare. Start by planning to run 2 miles and work up gradually to the distance you need.

Then set specific daily tasks, like eating five servings of fruit and veggies and running a certain amount a day. Put these on a calendar or planner so you can check them off. Ask a coach to help you set doable mini-goals for additional mile amounts and for tasks to improve your performance, such as exercises to build strength and stamina so you'll stay motivated to run farther.

Reaching frequent, smaller goals is something to celebrate. It gives you the confidence, courage, and motivation to keep running — or doing whatever it is you're aiming to do. So reward yourself! Staying Motivated

Check in with your goal. Now that you've broken your goal down into a series of mini-goals and daily tasks, check in every day.

It helps to write down your small goals in the same way you wrote down your big goal. That way you can track what you need to do, check off tasks as you complete them, and enjoy knowing that you're moving toward your big goal.

As you accomplish a task, check it off on your list. Tell yourself, "Hey, I've run 10 miles, I'm nearly halfway to my goal!" Reward yourself with something you promised yourself when you set your goal. Feel successful — you are! Now think ahead to accomplishing the rest of your goal: "What do I have to do to reach 26 miles? How am I going to make the time to train?"

Writing down specific steps has another advantage: If you're feeling weak on willpower you can look at your list to help you refocus!

Recommit to your goal if you slip up. If you slip up, don't give up. Forgive yourself and make a plan for getting back on track.

Pat yourself on the back for everything you did right. Don't beat yourself up, no matter how far off track you get. Most people slip up when trying to make a change — it's a natural part of the process.

Writing down daily tasks and mini-goals helps here too. By keeping track of things, you'll quickly recognize when you've slipped up, making it easier to refocus and recommit to your goal. So instead of feeling discouraged, you can know exactly where you got off track and why.

What if you keep slipping up? Ask yourself if you're really committed to your goal. If you are, recommit — and put it in writing. The process of writing everything down may also help you discover when you're not really committed to a goal. For example, perhaps you're more in love with the fantasy of being a star athlete than the reality, and there's something else that you'd rather be or do.

View slip-ups as lessons and reminders of why you're trying to make a change. When you mess up, it's not a fault — it's an opportunity to learn something new about yourself. Say your goal is to fight less with your brother or sister. You may learn that it's better to say, "I can't talk about this right now" and take time to calm down when you feel your temper growing out of control. Staying Motivated (continued)

Keep a stick-to-it attitude. Visualize yourself achieving your goal: a toned you in your prom dress or a successful you scoring the winning soccer goal. Self-visualization helps you keep what you're trying to accomplish in mind. It helps you believe it's possible. You can also call up your mental picture when willpower and motivation are low.

Positive self-talk also boosts your attitude and motivation. Tell yourself, "I deserve to make the honor roll because I've really been working hard" or "I feel great when I swim — I'm doing well on my exercise plan!"

Share with a friend. Another boost is having supportive people around you. Find a running buddy, a quit smoking buddy, or someone else with a similar goal so you can support each other. Having a goal buddy can make all the difference in times when you don't feel motivated — like getting up for that early- morning run.

If you're not getting support from someone when you really need it, you may need to take a break from that friendship and surround yourself with people who want to help you succeed. For instance, if you've been going to your friend's house to study together every Thursday after school, but now your pal is turning on the TV, IMing friends online, or gabbing on the phone and ignoring your pleas to get down to work, it's time to find another study buddy. You can't stay focused on your goal if your friend doesn't share that goal — or, even worse, is trying to hold you back. Seek out others who are on the same path you are and work with them instead. Don't Give Up!

Ending an unhealthy behavior or creating a new, exciting one is all about taking responsibility for our lives. Finding the motivation to do it isn't necessarily easy, but it is always possible. You can stay motivated by writing down your goals, sticking to your schedule, and reminding yourself of what led you to set your goal in the first place. Change is exciting — we'd all be very bored without it.

Good luck in reaching your goals! Steven Dowshen, MD February 2009

Use your calendar to chart your progress Write down what you eat. How many calories, fats and sugars for each meal and snack Chart your exercise as well. When did you worked out. What exercises did you do and how long did you exercise. Table: Dietary Recommendations for Children Daily Estimated Calories and Recommended Servings for Grains, Fruits, Vegetables, and Milk/Dairy by Age and Gender 1 2–3 4–8 9–13 14–18 Year Years Years Years Years Calories† Female 900 kcal 1000 kcal 1200 kcal 1600 kcal 1800 kcal Fat 30-40% kcal 30-35% kcal 25-35% kcal 25-35% kcal 25-35% kcal Milk/Dairy‡ 2 cups¶ 2 cups 2 cups 3 cups 3 cups Lean Meat/Beans 1.5 oz 2 oz 3 oz 5 oz 5 oz Fruits§ 1 cup 1 cup 1.5 cups 1.5 cups 1.5 cups Vegetables§ 3/4 cup 1 cup 1 cup 2 cups 2.5 cups Grains_ 2 oz 3 oz 4 oz 5 oz 6 oz

*Calorie estimates are based on a sedentary lifestyle. Increased physical activity will require additional calories: by 0-200 kcal/d if moderately physically active; and by 200–400 kcal/d if very physically active.

†For youth 2 years and older; adopted from Table 2, Table 3, and Appendix A-2 of the Dietary Guidelines for

Americans (2005)14; http://www.healthierus.gov/dietaryguidelines. Nutrient and energy contributions from each group are calculated according to the nutrient-dense forms of food in each group (eg, lean meats and fat-free milk).‡Milk listed is fat- free (except for children under the age of 2 years). If 1%, 2%, or whole-fat milk is substituted, this will utilize, for each cup, 19, 39, or 63 kcal of discretionary calories and add 2.6, 5.1, or 9.0 g of total fat, of which 1.3, 2.6, or 4.6 g are saturated fat.§Serving sizes are 1/4 cup for 1 year of age, 1/3 cup for 2 to 3 years of age, and 1/2 cup for _4 years of age.A variety of vegetables should be selected from each subgroup over the week._Half of all grains should be whole grains.

¶For 1-year-old children, calculations are based on 2% fat milk. If 2 cups of whole milk are substituted, 48 kcal of discretionary calories will be utilized. The American Academy of Pediatrics recommends that low-fat/reduced fat milk not be started before 2 years of age. Related AHA Scientific Statements Choose different sites to keep your exercise routines interesting and challenging. These links are also on your website under Routines

Yoga Sun Rise Salutation http://www.youtube.com/watch?v=YHM7B-xaai0

Yoga Stretch http://www.youtube.com/watch?v=-iY5V0xiiKw

Work Those Arms http://www.youtube.com/watch?v=fK9yXKWHBmc&feature=related

Abs http://www.youtube.com/watch?v=KxN6vtmPGGA&feature=channel

Abs http://www.youtube.com/watch?v=O9Q0t-ZiMy0&feature=related

Pilates http://www.youtube.com/watch?v=JA6QEvmaFeQ&feature=related

Pilates http://www.youtube.com/watch?v=OiofMIbEJeA&feature=related

Zumba II http://www.youtube.com/watch?v=k70q3WXhyfI&feature=related

Zumba I http://www.youtube.com/watch?v=LU2-GPgWOwg&feature=related

Hook up http://www.youtube.com/watch?v=MnVJjZDTxK4&feature=channel

Straight kicks http://www.youtube.com/watch?v=1-wzOXT_orc&feature=channel

Straight leap http://www.youtube.com/watch?v=8DYXJGuHCPk&feature=channel

Five ballet foot positions http://www.youtube.com/watch?v=nFbN5wzywf4&feature=channel

Fouett’ Turn http://www.youtube.com/watch?v=ME1EShO98CE

Chaine’ Turn http://www.youtube.com/watch?v=F6fESgTRS9A&feature=channel

Back attitude leap http://www.youtube.com/watch?v=wjJWA3_LDT0&feature=related

Fan kicks http://www.youtube.com/watch? v=P8meJygzO8c&feature=PlayList&p=5F2637908989DDC3&playnext_from=PL&playnext=1&in dex=3

Back walk over http://www.youtube.com/watch?v=jIzCqy-R9oo

Hand stand http://www.youtube.com/watch?v=T2G4O8R-SFg&feature=channel

Fish flop http://www.youtube.com/watch?v=MKcgAyfbdZY&feature=related

Splits warm up and stretch http://www.youtube.com/watch?v=pVq9nL_tLbo&feature=fvw

Splits http://www.youtube.com/watch?v=K0HLJk8mD34

C jump http://www.youtube.com/watch?v=jzqZBTpxeeI&feature=channel

Turning C jump http://www.youtube.com/watch?v=koac6xu1Opc

Ballet terms http://www.youtube.com/watch?v=0h2ZZD-n_Uw rond de jambe en l’aire http://www.youtube.com/watch?v=l7N1nIH-k4E&feature=related posse developpe http://www.youtube.com/watch?v=Or8oUcDMzm4&NR=1 chasse http://www.youtube.com/watch?v=lXjBvyanvG8 pas de bourree http://www.youtube.com/watch?v=U8rF__6baP4

Dolphin pose http://www.youtube.com/watch?v=TxgS0IAsOTY&feature=channel

Tripod Head Stand http://www.youtube.com/watch?v=XWendFBcz60 Advanced headstand http://www.youtube.com/watch?v=XXqFKMIv1EQ&feature=related

Hand Stand Tuitorial http://www.youtube.com/watch?v=BFBJD-ZhEuM

Note: All information on TeensHealth® is for educational purposes only. For specific medical advice, diagnoses, and treatment, consult your doctor.