 Staying Young and Keeping Fit with Dr. Del Millers By Edie, The Salsa FREAK www.delmillers.com Hollywood, hype, media, cameras, performances, autographs…. Pressure. Pressure. Pressure to look good, energetic, full of life, young and vibrant. Like supermodels, most professional dancers put this type of pressure on themselves once they approach the age of twenty-five. At twenty-five, most pros are thinking of retirement, and are already considering changing their careers. They’ve been dancing since the age of six, and now looking for their next career choice. Studies show, that on the average, a person will change their career paths at least five times by the age of seventy. Retiring at twenty-five is all fine and good, but if you’re like me, and didn’t even know what being a professional dancer was until the age of thirty, you’ve missed retirement! Performing on stage is only one of the reasons why I continuously put pressure on myself to stay lean and fit. As the years go by, it gets harder and harder – unless you abruptly change your eating habits and lifestyle. At thirty, my lifestyle took a one-eighty turn-around, and completely changed. I discovered Salsa, and my life was never the same again. I was going out seven nights a week, moving, breathing, and physically touching other human beings. Salsa breathed a new life into me that cured me of obesity, severe allergies, and asthma. Like most people, when I reached the age of thirty, I examined my life and took a hard look at the direction I was going. I would be forty years old in ten years, and at the time, the number “forty” meant, “ a crippling near death experience” to me. The thoughts of preserving my youth for as long as possible started in my mid-thirties when I stared performing and teaching all over the world. It intensified when I married Al. I have to admit, when we first met, I thought he was cute, but said under my breath, “Too bad he’s so young!”. When I found out he was only three years younger than me, I definitely reconsidered his marriage proposal! The fight to preserve our youth and to look our best is on everyone’s mind – dancers more so than most. Social dancing, rehearsals and teaching every day not only kept me in shape, but also contributed to many nights of sore muscles and minor aches and pains. Aches and pains come with the territory – or so I thought. Ignoring the pain from my joints and muscles, I always just pushed through it and learned to live with the pain. Finally, when my back gave out, I visited my doctor and had x-rays taken. My jaw dropped when I heard the words “You have arthritis.” Rheumatoid Arthritis - a slow and painful deterioration of the joints and tendons. Pain. So THAT was the pain in my left toe and right hip these past few years. I remember my mother being diagnosed with arthritis in her early thirties, and my father with osteoporosis in his late sixties. Although my parents are great people, my health genetics are NOT the ideal. “You have arthritis.” echoed in my mind all night. “That’s it.” I thought to myself. “I have to do more than just exercise. I have to change my body composition – chemically. Being a firm believer in “you are what you eat.” I was determined the cure would come from the foods I ingest.” My mom spent most of her career as a nurse, and remembering her horror stories of the side effects from medications and injections sent shivers up my spine. “I can beat this.” I thought stubbornly to myself. I can beat arthritis with what I eat, and how I live. I beat my allergies and asthma ten years ago, so I can beat arthritis now – no problem! I knew I had to start analyzing my diet. I had to eliminate what was wrong, and start eating what is right. - I was addicted to caffeine. I was intravenously connected to Starbucks. For YEARS if I didn’t have a Latte in the morning, I was a grouch all day.
- I was addicted to Red Bull and Xenedrin. Even if it was “Ephedra-free”.
- I was addicted to Sugar. I thought sugar was OK, since it was “Non-fat”. (yea RIGHT!) I cut most of it out, but once a month I couldn’t stand it anymore, and would completely binge out on sugar for a day.
- Thinking I needed the fat to satiate my diet, I drank only whole milk and would put butter on everything. I thought the fat would satiate me so I wouldn’t be so hungry. It worked, but it was the wrong type of fat!
- I loved white rice, bread, and pasta, but only had it on occasion. I “thought” I was being good for minimizing it.
- I loved beef and chicken. I figured by cutting out bread and pasta, I would do the “high-protein” thing and just eat meat to lose the weight. It worked, but I didn’t have enough energy to dance for 13 hours. So instead of taking in carbohydrates, I would drink caffeine, or pop a Xendrin.
Trust me. The above worked. I looked half-way decent on the outside, but on the inside, I could feel I was aging very very quickly. My bones ached, my skin was dry, I was irritable, my deodorant bill was skyrocketing, and there was still this annoying layer of fat around my arms and mid-section that I couldn’t get rid of. Then I met Del. Del Millers, PhD is a nutritionist – sports/fitness guru that looks like he’s in top bodybuilding competition shape year-round. Del keeps in shape with an educated nutrition and training system that makes perfect sense. Every year, Al and I host two dance camps in Palm Springs (August Summer Salsa and New Year’s Salsa Bash). Because Dr. Del is on Al’s dance team (Liquid Silver Productions), I had an insider opportunity to analyze how Del eats and stays in shape while traveling and staying in a hotel. I watched as he showed me his cooler full of plastic Tupperware containers full of turkey loaf, veggie’s, chicken breast, and beans with brown rice he made at home. I watched as Del did his sit-up and exercise routines in the mornings by the pool (when everyone else was sleeping or having coffee). Del was the only guy out there exercising – even after a hard night of dancing! “How commendable” I thought. But look at him. Dr. Del doesn’t conform to the norm. Del doesn’t eat like the norm. He doesn’t train like the norm. He doesn’t look like the norm either.   
Being around steroid users for years, I can tell right away if they’re “juiced up” (on anabolic steroids). Del has a very calm and relaxed personality (a sign of non-drug use) He shows no signs of acne, and has as for as long as I’ve known him, he has looked exactly the same. No unusual weight gain or loss (another sign of steroid abuse) Dr. Del is completely natural and steroid-free. He has authored three books on the subject of health and nutrition, and is in the process of making a fitness and nutrition DVD specifically for dancers. When he told me he wanted to start a Fitness Challenge for dancers, I took a big interest and was the first to sign up. I knew I needed to re-strengthen my deteriorating bones and joints and get my life back with solid nutrition. At my first consultation, I asked Del a thousand questions. He had me fill out a questionnaire, and take a body-fat test with this cool-looking body fat machine. I’m currently at 29% - even after a high-protein, caffeinated two years! He had me set my weight and body fat goals, and gave me a grocery and meal plan that I started immediately. Since then, I’ve been hanging around Health Food stores, listening to tapes, watching videos, and reading everything I can find on nutrition. I’ve added more water, fruits and green vegetables to my diet, and have given up many foods, including sugar, white flour, dairy, whit rice, pasta, meat, and caffeine. To tell you the truth, there is no Starbucks, or drug that can make me feel like I do now! I have a TON of energy, and my face is already clearing up! The process takes a 100% commitment, but over the next few years, I am now convinced that solid nutrition, juicing, and exercise will be the answer to not only alleviating my arthritic condition, but reversing the aging process. Maybe when I hit the age of twenty-five again, I’ll start thinking of retirement!  Ladies and Gentlemen, I am VERY proud to introduce to you, Fitness and Nutrition expert, Dr. Del Millers, PhD. Where were you born and raised?
I was born in a small town in Jamaica and moved to NY when I was 10 years old.
What dances to you know, and how long have you been dancing each?
The first dance class I ever took was ballet...I was the only guy in my class. I took this for one semester my freshman year at Columbia University. I have since studied jazz and African dance on and off for a couple of years. Before salsa, I use to teach improvisational dance movement at several retreat centers around the country; this I've done for about five years. I never had any formal hip hop training, but I grew up dancing hip hop in the streets (literally)of the Bronx. I've been dancing salsa for about one and half years.
What or who got you started in partner dancing?
I use to hate partner dancing. And of course, I got involved with it because of a girl from New Zealand. She took me to my very first salsa club (Rudulpho's) and I was amazed at how all the beautiful girls would rather dance with the older gentlemen who knew how to dance. I was hooked. And of course, I've since become quite addicted to the music.
What got you interested in good health and nutrition?
Believe it or not in high school I was as skinny as a broom stick. But I joined the gymnastics team and soon after started my martial arts training. My senior year in high school, I won my very first body building competition and I was hooked. But I think it was my twenty plus years of martial arts discipline that taught me to treat the body as a temple. So I think it just became a way of life for me.
Have you ever competed in a bodybuilding competition, if so, how did you place?
I've been competing in natural bodybuilding competitions for the past several years. I won my very first competition(outside of high school) at Venice Beach several years ago and I got hooked on the training and the discipline that goes along with it. Since then I have either won my division or placed in the top three. I don't compete any more because dance has always been my first love. And now I get the same rush of being on stage performing with the world famous Liquid Silver Productions dance team.
What was your motivation to go so far as to get a Doctorate degree on the subject?
It's interesting because I've gone from being an electrical engineer to getting a Masters degree in psychology to a PhD in Exercise and Nutritional Sciences. And I think for me it's always been about the process of learning. But I think doing bodybuilding for so many years made me realize that there is a science to the body. And you can only change it or manipulate it if you understand the science behind it. Also I think my personality is the type where if I start something I have to at least get to a place where I feel like I have a certain mastery of the material. And that's why I've done martial arts for twenty two years, because every time I see someone who is better than me or who knows more than me, it makes me work harder. So I think I'll be doing salsa for a lot of years to come.
What is the key factor in making your program work?
In my seminars I tell my audience that the keys to success in any arena are: DESIRE, DISCIPLINE AND DETERMINATION! Your desire for what you want has to be so strong that you lose sleep over it at night. But you must also have the Discipline to do the things you NEED to do whether you feel like it or not. I don't always feel like going to the gym or going for a run, but I do it anyway, because I don't do anything based on how I feel, I do it based on what I'm trying to accomplish (my plan). Finally, imagine having the mindset that "failure is not an option...success is imminent!" I will move any mountain, I will do whatever it takes to succeed. In fact, I would even walk through the burning fires of hell, if I could without losing my soul, if that's what it takes to reach my goal...that's Determination!
What if we fall off the wagon?
The fact is we will fall off the wagon. But that doesn't matter. What matters is what I do today, not yesterday. Yesterday is gone. But I can recommit to my plan with my next meal. I can start exercising today. I can get fitter, I can get stronger and I can get healthier starting today. And the other thing is don't beat yourself up when you fall, just get up and get going again.
What food are you most impressed with?
I am most impressed with natural foods. Nature knows best. God gave us a lot of wonderful unprocessed foods (oatmeal, brown/wild rice, yam/sweet potato, eggs, chicken breast, tuna, turkey, lean meats, tofu, fruits and vegetables) that are the building blocks of a strong, powerful body, mind and spirit. And yet we would rather eat the laboratory stuff that some scientist in a lab put together and sell as fast food. We would rather eat white flour bread and baked goods that have no nutritional value because all the nutrients have been processed out of the wheat. I find natural foods to be the most satisfying because they will never make you fat and they have the power to fight any disease known to man.
What should dancers do to sustain a Dance Camp, Dance Convention, or Congress weekend (classes all day, dancing and parties all night).
First of all, I always tell my clients that a little planning goes a long way. I always plan my meals ahead of time. When I go to dance camp I bring food. I bring some protein powder, fruit, granola, natural unsalted nuts or trail mix and some healthy protein bars (the "organic food bar" at whole foods is the best). A lot of times, if I have access to a refrigerator I would even bring cooked food. I either make it or find a good market where I can get chicken or turkey breast fillets, cans of tuna, whole wheat bread and some natural peanut or almond butter.
If you're going to be dancing all day and night you will need a lot of energy foods. Complex carbohydrates will do the trick. So I try to start the morning with oatmeal or a protein smoothie with raw oatmeal blended into it ( you can always borrow a blender from the bar at any hotel...I do it every where I go). Throughout the day, if I'm at a hotel or convention, I would ask for a baked potato (without the crap on top) and some steamed vegetables to go along with my protein (fish, chicken, tofu, etc.)
Notice that you will always see me eating between classes at a dance camp because I always have food with me (nuts, fruit, trail mix, etc.). Also, keep in mind that it is okay to eat late at night, just keep it simple. Go for an egg white omelet instead of the double cheese burger, or have a salad. Most of your carbohydrates late at night should come from vegetables...unless you're on a fat storage program, then go ahead, indulge!
What types of supplements do you recommend?
In my new book, Simply DELicious, I have a complete review of both muscle building supplements and fat burning supplements. What I recommend most for dancers or anybody interested in optimal performance and a great looking body are: (1) Essential Fatty Acids (EFA's) and (2) a Fruit and Vegetable capsule. EFA's are called essential because your body must have them but it cannot produce them, they must be supplied through your diet. But the way most people eat, it's a miracle they're still alive much less functioning.
I recommend a fruit and vegetable capsule because the more active you are the more toxins (free radicals) your body produces. The only thing that can neutralize these harmful toxins (which are believed to be the precursors of all known degenerative diseases...cancer, arthritis, lupus, heart disease, etc.) are the phyto-nutrients found in a variety of fresh raw fruits and vegetables. I write a nutrition column for three different magazines every month so I have written very extensively on all these topics. You can download the articles free from my website www.delmillers.com
Do you train dancers differently than bodybuilders?
Of course! Dancing is a very different activity than bodybuilding. First, let me say that I meet too many dancers who think that just because they're out dancing 3-4 nights per week they don't need to do weights. This is far from the truth. Dancing does not build up your body. Like running, it breaks it down. As a dancer, you need a good strength training program not just to build muscle, but to help stabilize your joints. Otherwise, it's only a matter of time before you start having neck, shoulder, back and knee problems. Especially you ladies who are spinning fifty thousand miles per hour.
Getting back to your question, what's important for dancers are core strength, balance, flexibility and muscular endurance. So when I train a dancer, the focus isn't on building big muscles, the focus is on building functional muscles to improve their performance and prevent injuries.
What is your training regimen?
My training changes based on what I'm training for. But generally speaking I always maintain two phases of training, a muscle building/strength phase and a fatloss phase. During my muscle building/strength phase I do weight training and athletic conditioning 4-5 days per week and 30-60 minutes of cardio 3-4 days per week, along with six small meals (ok, not so small). This is the period of time that I use to build muscle, strength, power and endurance. During the fatloss phase I do weights maybe three days per week and cardio 1-2 hours per day six days per week. The focus here is to get as lean as possible. Each of these phases last for about two to three weeks. And the idea behind this is to build muscle, strength and endurance while at the same time getting as lean as possible. All this is outlined in detail in my book Simply DELicious. I have also written many articles on the subject matter that you can download from my website (delmillers.com)
When is the best time to work out?
The best time to workout is whenever you can make the time to do it. However, for best results, cardio should always be done either first thing in the morning or on an empty stomach. Weight training should be done no sooner than an hour after you've eaten.
What is the most important exercise for a dancer?
The most important exercises for a dancer are core exercises done using a stability ball, stability board, balance board or any unstable surface. This will force you to focus on your center of gravity while at the same time training all your muscles to work together as one cohesive unit. When I work with athletes, I actually teach them a lot of the conditioning exercises that we do in the martial arts.
What is the most important drink for a dancer?
Water. Energy drinks are primarily sugar water with caffeine. And they will cause too much fluctuation in your blood sugar level, therefore, you're better off drinking water. Never combine energy drinks with alcohol; this could be a dangerous combination. If you want to know why you can download the "energy drinks" article from my website.
Tell us about your up-and-coming DVD on health and nutrition for dancers?
This is a project that is still in the beginning stages. The focus will be on strength and conditioning exercises specifically geared towards helping dancer's develop core strength, balance, flexibility and muscular endurance. And specific exercises to help prevent shoulder, back and knee injuries. There will also be a nutrition segment teaching dancers what to eat and when to eat to build a great looking body and to outlast anyone on the dance floor (except me, of course).
What are your personal goals for the next five to ten years?
Well, I've always loved to perform so I think performing and dance competition is definitely part of that picture. I would also like to host a TV show. You might even see injury prevention, fitness conditioning and nutrition workshops at the congresses and dance camps, if I have my way. And since I love travelling, I might even spend some time abroad teaching. Ultimately, though, I think I'll find a nice salsera to settle down with and start a family with lots of little Del's.
If you had a chance to interview anyone on earth, who had ever lived, who would it be and why?
You know, I don't think I would really want to interview anybody. What I would really want to do is to go way back to the early days of the Ming dynasty in China when the Shaolin temple was at it's peak and just spend maybe a year practicing kung fu with the old monks...that, more than anything else, I think, would teach me a lot more about myself and about life.
If you had a chance to sit yourself down and have a talk with Dr. Del Millers, what type of advice would you give him?
I would counsel him to never forget to keep it real. To stay level-headed and grounded and remember that he is just here to be of service to others. And to always remember that the first law of the universe says that "it is only through giving that we receive."
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