Over the next few issues, I’ll introduce you to a number of individuals who are ‘Professionally Fit’. They have opted for careers that demand a high level of physical, mental and nutritional fitness in order to be successful and at the top of their game. Hours of daily training, planned rest and recuperation and a healthy balanced diet is all part-and-parcel of their daily working lives.
For our first instalment, UltraFIT caught-up with seven professional dancers who are known across Australia as the XXXX Angels. These hardworking dancers hold the only full-time, one year, touring dance contract in Australia. Th at means they are on the road performing their energetic routines for 48 weeks of the year. Travelling the length and breadth of Australia, Kirsty, Katie, Ebony, Michelle, Jess, Tara and Nikki are brand ambassadors for XXXX. Th e girls have a fast-paced schedule, sometimes visiting two or three states in just one month to perform at major sporting events such as the V8 Supercars, NRL games, rodeos and music festivals.
Like any professional athlete, the girls have a full time personal trainer who tours with them – let’s find out what it’s like staying professionally fi t on the road!
What do you love about being a XXXX Angel?
We love the uniqueness and versatility of the job and the fact that we get to keep fi t as part of it. There is no such thing as a typical day as a XXXX Angel. We interview world renowned athletes, are filmed by Channel 7 for sportrelated TV segments , take part in radio and press interviews and perform in front of thousands at sporting events sponsored by XXXX Gold.
On average, how many dance performances do you get through at a major weekend sporting event?
We dance roughly 6-8 times a day, so over a three day sporting event like a V8 Supercar race it’s around 18-24 performances. In February we performed at the Newcastle race day five times during the day in over 40°C heat. That was a workout!
As professional dancers, what specific type of training do you focus on to help your careers?
We do a lot of plyometric training; a type of training designed to improve explosive power. Our dance routines are fi lled with fast powerful movements, making this type of training extremely important. So as much as we hate them, split jump squats are part of our daily workout! Core strength and stability is extremely important as a dancer. We do a lot of core strengthening exercises on the TRX, BOSU ball and kettle bells. Dancing in 10cm high stiletto boots with only an 8mm wide base would be near impossible without a strong core.
What’s your weekly fitness regime like?
While on tour we utilise our surroundings: a training session in a local park, at the beach or at a nearby gym with our personal trainer. When we’re back at our base on the Gold Coast we train together in the dance studio for sometimes up to six hours at a time.
Rest and recuperation is an important part of training, how do you relax?
We love to explore the town or city that we’re visiting – whether it’s shark diving in Sydney or bungy jumping in Cairns. Even though we have to stay ‘professionally fit’ for our jobs, we do enjoy one or two XXXX Summer Bright Lagers when we catch up with friends, especially because it’s low in carbs -so it’s easy to justify.
When you’re pressed for time, how do you condense your training?
We choose two large focus groups of muscles, such as abs and legs and train them back to back. While one muscle group rests, we train the other. This eliminates the need for an actual rest stop and consequently gives us a great cardio workout.
What are your warm-up and cool down tips?
Do a dynamic warm-up (a light jog on the spot will do the trick) prior to static stretching, never stretch cold.
What energy-rich foods do you eat? Do you change your diet during the most hectic parts of your tour schedule?
We try to add more proteinrich foods to our diets when we are on tour to aid in the repair of tired muscles. We often need to pre-pack food and snacks for the road that are quick and easy to eat like protein bars and bananas.
TRAIN LIKE A XXXX ANGEL
Follow the XXXX Angel’s professionally fit regime for a strong, athletic mind, body, core and fabulous fitness levels.
Prone Jackknife
on the TRX Put yourself in the start position by carefully placing your feet into the TRX straps. With your upper body in a push up position, slowly bring your knees into your chest. When returning to the start position, be careful not to go too fast. Don’t rush this exercise, as it may cause you to over extend and create a curve in your lower back and risk injury. It’s a great idea to keep a friend handy or to position yourself in front of the mirror, so you can keep an eye on your form. Th is is a great exercise for the core, recruiting all of the transverse abdominis and key stabilisation muscles. Start off with 4 sets of 10 and work up to 4 sets of 20.
Renegade Row with Kettlebell
Put yourself in the push-up position, activate your core, stay balanced while pulling up the kettlebell into a one arm row position. This is another great exercise for core strength. Start off with 10-12 on each side and work up to 15 reps.
“We love the uniqueness and versatility of the job and the fact that we get to keep fit as part of it.”
Kettlebell Swing
There are a number of different ways to do the kettlebell swing: one-handed, double-handed and swapping hands in midflight. Concentrate on your technique. The kettlebell swing gives tremendous results through the entire body. Start off with a light weight until you get used to the movement; aim for 20 reps.
Beach Lunges
Lunges are amplified when you are balancing on an uneven surface. Focus on your technique and attempt to perform as many lunges as you can. When you can’t do anymore, walk back to where you started and begin performing Exercise 5 – Adduction and Abduction.
Adduction and Abduction on beach
Activate your core and lift your leg out to the side, slowly bring your leg back in. Do 20 on each side and then go back to walking lunges and repeat 4 times.
Plyometric lunge on beach
Do ten plyometric lunges (or scissor lunges) on each side. Jump up into a lunge onto the right leg and repeat on the left side. Aft er ten on each side, rest for 1 minunte allowing your heart rate to drop and then repeat 4 times. Th is exercise is great at stripping fat as it keeps you working in the cardiovascular zone. It also targets some of the trouble areas in women eg. glutes (saddle bags), hamstring and quads.
Jump Squats
Squat down and then explode up by jumping into the air and propel yourself forward. This is an excellent exercise for the lower body and core. Once again it helps strip fat as it puts you in the cardiovascular zone if done correctly. Do 10 reps, then repeat. Try to conduct all of the beach exercises continuously, one after the other.
Plank
Get into the plank position and hold. Try to beat your personal goal; aim to hold a strong plank position for 2-3 mins. Repeat 2-3 times with a minute break in-between.
Stretches
With any intense training program, a proper cool down with lots of stretches is vitally important.
Sit up, Squat Combo
This is an excellent exercise which recruits the entire body. The key thing to focus on is to make sure you recruit the right muscles at the right time. Start off with 10 with a minute break between each set and work up to 20.
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