Marching Health

Taking Care of Your Body After Drum Corps

Congratulations, you’ve survived a summer of drum corps! An entire summer of rehearsing, performing, and traveling around the country has undoubtedly caused you to feel and look different than you did before. Now that you’re at home again and ready to dive back into real life (we’re counting down the days until audition camps begin!), … Read more

Getting Real About the Post-Drum Corps Blues

The season has finished; Indianapolis is now a memory. You’re home, ready to kick back and enjoy the last few days of summer. But instead of relaxed and happy, you’re feeling…sad? Lonely? Irritable? Restless? If this sounds like you, you might be experiencing the post-tour blues. And you’re not alone! Many DCI participants across the … Read more

“Eat This, Not That”: Band Camp Edition

“What do you recommend we eat for marching band?” This is almost a guaranteed question we get asked when we present clinics. The thought usually comes from a student who has a general idea of what it takes to be “healthy”, but doesn’t understand how that applies to marching band. First, we must all understand … Read more

The Lunch Line Stretchlist

A 4-hour rehearsal block will make any performer hungry, and the wait in the lunch line can seem to last forever. Why not put that time to use? All these stretches can be done while standing on a sidewalk or curb and will help you recover for the next block!🕛👍 1. Buddy Lat Stretch This … Read more

10 Simple Rules to Get in Shape for Band

Band camp season is approaching and it’s time to start getting in shape! But with the mountain of information out there on the internet, it’s easy to get lost in the sauce. How can you be sure you’re getting the most out of your training program? Here are some simple rules to keep you on track for a strong and healthy marching season!

1. Prioritize your Goals

“Chase 2 rabbits and you’ll catch neither”. Your training should focus on things that will help you march your show better. Sure, it would be cool to be able to deadlift 600 lbs, but if that doesn’t contribute much to your performance on the field, your efforts would be better placed elsewhere!

2. Quality over Quantity

There’s a reason we harp on form so much. Exercise technique is designed to keep you injury-free and target the correct muscles. If your form is starting to fall apart, it’s time to modify the exercise or take a break!

3. Something is better than nothing.

When you’re feeling unmotivated or tired, remember that even a little exercise is better than sitting on the couch. Instead of a 30 minute run, try a 30 minute walk. Maybe do 3 rounds of a circuit instead of 5. Do what you can, even if that’s just a little!

4. Train Hard, Rest Harder

Training is the architect, rest is the builder! Drink water, eat plenty of quality food, and get enough sleep so your body can repair itself and get ready for the next challenge.

5. Motion is Lotion

Your body needs motion to keep nutrients flowing and systems working smoothly. Even on rest days, take the time to get up and move! Go for a walk, do some yoga, or maybe toss a frisbee around. Whatever gets you moving will help you recover even stronger!

6. Have a plan

If you don’t know where you’re going, you’ll never get there! Make a plan, make it specific, and schedule your training sessions in advance. Try the Back to Band workout plans if you’re not sure where to start 🙂

7. Track your progress

Measuring progress is essential, but it doesn’t need to be complicated. Keep an exercise journal to document how each workout goes. After a few weeks of training, you’ll most likley see progress, and that’s a powerful motivator!

8. Warm-up

Just like any good rehearsal, every good workout includes a warmup. The Back to Band workouts have one built in! Do some easy activity for 5-10 minutes before your workout to get your body ready for the challenge.

9. A strong body is made in the kitchen

Your body needs fuel! Keep your body nourished with all the macronutrients and micronutrients you need, and don’t forget to hydrate! (For more info, hit this link.)

10. Use the buddy system

Workouts are a lot more fun if you’ve got a friend to help motivate you! You’ll be less likely to skip sessions, more attentive to form, and you’ll have someone to celebrate with when you reach your goals!

Follow these simple rules and you’ll be well on your way to a strong and successful band season!

Think we missed anything? Got any tips that you think help? Let us know!

Why PB&J???

Anyone who has marched DCI knows that PB&J is a staple food for almost every corps. PB&Js are frequently served alongside every meal and snack, every day, all summer! There are many reasons that drum corps serve PB&Js to their members. One of the most obvious is cost: the ingredients for PB&Js are relatively inexpensive and easy to find at any grocery store in the country. PB&Js are also are universally well-liked and easy for members to quickly self-serve, ideal for busy meal times, when up to 200+ people might be needing to fuel up.

But on top of all of these reasons, peanut butter and jelly sandwiches provide great nutrition!

Let’s break it down by ingredient:

Bread: White or Wheat

1 slice of white or wheat bread contains around 15 grams of carbohydrates, so 2 slices makes 30 grams of carbohydrates, give or take a few grams. Most breads will contain small amounts of both fats and proteins, perhaps 1-5 grams of each, depending on the brand. Both breads also contain fiber, which helps our bodies feel fuller for longer, as well as helps regulate our digestion. Wheat bread, especially whole wheat bread, generally contains more fiber than white bread.

Peanut Butter: Crunchy or Creamy

The only significant difference between crunchy and creamy peanut butter is the obvious–one is crunchy, and one is creamy! Peanut butter contains all of our macronutrients: carbohydrates, proteins, and fats! 2 tablespoons of peanut butter contain 7 grams of protein, 7 grams of carbohydrates, including 2 grams of fiber, and a whopping 15 grams of healthy fats. The combination of carbs, proteins, and fats create a super-combo of macronutrients that give us long-lasting energy and help us stay full and focused.

For people with peanut allergies, almond butter, tahini (made from sesame seeds) or sunflower seed butter are all nutritionally similar alternatives to peanut butter, though they tend to be more expensive than peanut butter. Other alternatives, like cookie butter, nutella, or granola butter, provide a similar texture and mouthfeel, but usually contain less protein and more added sugars.

Jelly: Strawberry or Grape

The main macronutrient in jelly (made from fruit juice) or jam (made from crushed fruit) is its carbohydrates: one tablespoon of jelly will have between 14-20 grams of carbohydrates, most of these in the form of natural fruit sugars and added sugars. In drum corps, a little sugar can be a good thing! Sugar and other simple carbohydrates are digested super fast, giving us energy right away. The other ingredients in the sandwich, especially the fat from the peanut butter, give us energy later on in the day, so that we can work hard for hours!

On a typical day of drum corps, PB&Js are generally served alongside the regular menu to provide an alternative for members who either do not want to eat what is being served that day, or are wanting some extra fuel to get them through a busy day of rehearsal. The average peanut butter and jelly sandwich contains between 400-700 calories, depending on the type and amount of ingredients!

Next time you’re in the line at the food truck snap a picture and tag @marchinghealth on your Instagram story! We love to share what corps are eating. Also, we want to know what you like!

Tell us about how YOU make your perfect PB&J!

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Building a Bus Box 101

There are an abundance of snacks that taste good. And one of the points of food is to eat things you enjoy! But in drum corps, you’re working so hard that everything you put into your body should serve a purpose. Your bus box should be filled with foods that taste good AND that provide you … Read more

“Not Top 10” Shoes for Marching Band

One of our most anticipated blogs each year is our “Top 10 Shoes for DCI” blog. Everyone who has marched long enough realizes the importance of having proper shoewear to perform at a high level. Shoewear is one of the most requested topics of discussion at our clinics as well. This is only the case … Read more

Top 10 Shoes for Drum Corps 2019

There’s one question everyone has been asking – “What shoes should I wear to march?” Good news – the wait is over, y’all! We’ve researched and tested many shoes, and come up with a “cream of the crop” list. While there are many shoes that can handle the rigors of the drum corps season, we … Read more

How To Not Skip a Workout (Even When You Want To)

Band and drum corps students are busier than ever. Day after day is filled to the brim with classes, work, rehearsal, homework, lessons, and more. As the Spring season quickly approaches, it’s quickly becoming time to add physical fitness and preparation to the calendar. I was recently posed this question by a member of the … Read more