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| Me and Shawnette Sulker, soprano - candid snapshot after a performance of Dido and Aeneas. |
Yeah, I’m talking to YOU… I
wanted to chime-in with ten easy ways we can positively affect our bodies and
voices. Here you go!
1.
HYDRATE! Cultivate a
drinking habit…
No, sorry, vodka doesn’t count… Our bodies require
WATER to transport nutrients, keep our cells happy, eliminate toxins,
regenerate, and keep our vocal tissues flexible and supple. I’m constantly
shocked to find how poor some people’s water intake can be... Muscle soreness,
headaches, tight chords, lethargy and so many other problems can have links to
dehydration. The old rule of “eight glasses a day” simply isn’t enough for most
people. I tend to go through 4 or more liters of water per day. Drinking more
water also helps curb junk food cravings, and keeps you from passing out on hot
days or during strenuous workouts. Carry a bottle with you as often as
possible, empty it into your mouth often, and keep it refilled.
2.
DO CARDIO! Happy heart
= happy voice…
Cardio is short for cardiovascular exercise – which
is essentially: getting your heart rate up with moderate exertion, requiring
you to cycle more air into/out of your body, making your heart work at a higher
rate. The benefits of adding some cardio to your life definitely trump the list
of reasons to sit on a couch and watch American Idol outtakes, and it’s not
just about burning fat… Other benefits include: reducing stress, improving
sleep patterns, increasing bone density, strengthening your immune system,
slowing the aging process, reducing the risk of heart disease, and MANY MORE!
20 to 40 minutes of moderate intensity cardio exercise, done 3-5 times a week
is a great way to start.
3.
RESISTANCE TRAINING! Strong is the new skinny…
Starting a resistance training program (yes, that
means weights!), or adding resistance training to your existing fitness routine
is a great way to increase stamina, gain strength, keep/get your body toned,
and generally improve your mood and outlook on life. Ladies, you simply WILL
NOT look like one of the Jersey Shore boys by adding moderate resistance
training to your life. I promise! Guys, I’m sure there isn’t a stage director
in the world that would fault you for cultivating a stronger physique. I’m
pretty tired of hearing voice teachers talking about how lifting weights
damages your ability to sing beautifully… and usually these are people who have
never seen a dumbbell in real life. Learn to breathe in the context of the
lifting process – just the same as you would on a phrase. I’ll dig into this
topic on another article, but suffice it to say that the benefits of resistance
training are greater than the risks.
4.
STOP YELLING! Save
it for the paying customers, baby doll…
I think most of us are guilty of using our
instruments in damaging ways. Going to loud restaurants, nightclubs, parties,
amplified concerts, shouting across the gym, and the list goes on… While
there’s something magical about going on that first date at a trendy restaurant
where you have to shout to have a conversation - only to wake up the next day
with gravel in your throat – we should really try to preserve the instrument we
strive so hard to cultivate and invest our time, money and energy into. I’m not
saying stay in and live a silent life, but when you go out for a night on the
town try to stay conscious of how and where you spend your vocal capital. Your
voice will thank you.
5.
MEDITATE! Sit still,
breathe, and be…
I’m not saying we all need to assume a contortionist’s
pose, drink a shot of wheat grass, and be hell-bent on achieving enlightenment…
but setting aside some time each day (or each week) to clear your mind and
organize your focus is always a good idea. In addition to the act of adding
calm and quiet to your life, I suggest you choose topics to focus on in your
meditation. Whether it’s a mantra like “I will open my self up to my breath”,
or drawing an “Angel Card” with a word like “Gratitude”, setting a focus for
your meditation time is a great way to commit to the ritual. It also serves to
clear your mind and heart of all the extra junk that tends to get in the way of
our progress, purpose, and confidence.
6.
READ LABELS! You are
what you eat…
As singers we ARE instruments. No matter how you
rationalize the things you eat, there is a direct correlation between how you
feed your body and how useful it can be. Cultivating the habit of reading the
labels on whatever food you buy (yes, actually read it before you put it into
your grocery cart!) is a great way to look out for your health. Educate
yourself on what is healthy and what is harmful. If something is made primarily
of sugar, hydrogenated oils, or there are a ton of words that only a chemist
can pronounce, you should leave it on the shelf. The simple act of
consciousness around what your food is MADE OF will have dramatic positive
effects on your health and your life.
7.
TAKE A PILL! Vitamin and
mineral supplements for increased health…
I am pretty sure that none of us get ALL the
nutrition our bodies need solely from the food we eat. Even if you’re paying
close attention to fulfilling your daily nutritional requirements, eating
several times a day, and planning meals that are nutritionally dense, you’re
pretty much assured to miss the mark without some additional supplementation.
This is especially true if you’re following steps 2 and 3, above. By adding
something as simple as a specialized multi-vitamin, the effects on your immune
system, mood, and overall wellness will surprise you. Read up, talk to your
doctor or nutritionist, and start popping pills!
8.
LESS SUGAR! MORE PROTEIN! Out with the fluff…
As singers we are often in our higher mind,
discussing interpretation, nuance, drama, and where to get the strongest drinks
for the fewest dollars… But remember, we are just animals made of muscle. This
muscle tissue helps us get around on stage, supports our superhuman breath, and
helps to keep your understudy in check! By monitoring your protein intake, and
aiming for 1 gram of protein per pound of body weight (adjust this number to
reflect a good lean body weight if you are on a quest to loose more than 50
pounds), you will be helping your body repair from stress, workouts, and you’ll
be building precious muscle tissue. Sugary snacks and drinks provide lots of calories,
but none of the sustaining nutrition you need to sing Lucia’s mad scene, or any
Handel role… Pack food to bring
with you on your day’s journey, especially when you aren’t sure you have access
to healthy options. Things like tuna packets, a baked chicken breast (keep it
cold!), protein bars with reduced sugar, and even vegetarian/vegan protein
items if you follow one of those diets, are incredibly useful to have on hand. You’ll
start to crave less junk, have more energy, and get more done with fewer diva
fits. Your family, colleagues, and stage directors will thank you.
9.
MAKE LISTS! Write it
down and get it done…
Grocery lists: plan it before you make an
unhealthy impulse purchase in the candy aisle. If you stick to planning ahead
and only buy what’s on the list, you’ll be less inclined to put junk food in
your mouth.
Career administration lists: auditions, contacts,
repertoire to buy/download/learn, competitions, etc. learn to incorporate these
lists into a CALENDAR. Yes, I said it… You’ll forget deadlines unless you set
up the ritual of using a calendar. That means putting stuff IN the calendar -
even reminders - and checking it DAILY! It’s my morning ritual, along with
answering emails.
One helpful hint I got from an incredible person:
“don’t WAIT to take care of something you can do right NOW!” See how you can
incorporate that concept into your daily life and business routine. Great
things will happen…
10.
FOCUS! Nobody is
going to do it for you…
It’s your career, and your life. Show up for
yourself, and see that your needs are met so you can be a happy and healthy
colleague. Success is found in accomplishment – so concentrate your efforts and
GET IT DONE!!
Here’s to your success!! ZG
