- It is freezing in my house, so I'm wearing the booties that I wear for dance.

I have a super long day of school and dance.

So, let's do it! Hi, I'm Kayla Mak, and I'm a 16 year old ballet dancer.

I dance six days a week, five hours a day, and I'm a junior in high school.

From breaking in pointe shoes, to balancing school work, this is one week in my life.

Every day I have to balance dance and school.

Here's what my day actually looks like.

I try to wake up at 6:30 A.M.

I usually set four alarms.

Good morning.

-我家里太冷了，所以我穿了跳舞穿的靴子。

我有很長一天的學(xué)習(xí)和舞蹈。

所以，我們開始吧！嗨，我是Kayla Mak，我是一個(gè)16歲的芭蕾舞演員。

我一周跳六天舞，一天跳五個(gè)小時(shí)，我是高中三年級的學(xué)生。

從穿破尖頭鞋到平衡學(xué)業(yè)，這是我一周的生活。

每天我都要平衡舞蹈和學(xué)校的時(shí)間安排。

這就是我今天的實(shí)際情況。

盡量早上6:30起床。

我通常設(shè)置四個(gè)鬧鐘。

早上好。

I eat cereal for breakfast.

I pack a pair of tights and a black leotard.

I sprint to catch the bus at 7:15.

The hardest class I'm doing right now is AP Psych.

For AP Psych.

But actually, I got a 92.

Throughout the day if my muscles are sore, I usually apply some Tiger Balm, or I do some splits out in the hallway.

After school I usually have a snack before I get on the train.

Got the goods.

Oh guys, this is my dog Tucker.

我早餐吃點(diǎn)麥片之類的。

我包了一條緊身衣和一條黑色緊身衣。

我7:15沖刺趕公共汽車。

我現(xiàn)在最難上的課是心理學(xué)。

為AP Psych。

但事實(shí)上，我得了92分。

一整天，如果我的肌肉酸痛，我通常會(huì)涂些虎膏，或者在走廊上做些劈叉。

放學(xué)后我通常在上車前吃點(diǎn)零食。

拿到貨了。

哦，伙計(jì)們，這是我的狗塔克。

I take a train for an hour to Harlem.

I usually try to get as much homework done as I can.

And I take the subway to my dance studio.

Right there.

Before class, I stretch with my friends, and I roll out my muscles with my rolling balls.

Dance class usually last about five hours.

After class, I usually stay another hour on my own just to work on my piece.

Get day.

我坐一個(gè)小時(shí)的火車去哈林區(qū)。

我通常盡量多做作業(yè)。

我坐地鐵去我的舞蹈工作室。

就在那里。

上課前，我和我的朋友們一起做伸展運(yùn)動(dòng)，我用滾球來伸展我的肌肉。

通常最后5個(gè)小時(shí)跳舞。

下課后，我通常自己再呆一個(gè)小時(shí)來寫我的作品。

這樣就是一天的活兒了。

At around 9:30 I start heading to Grand Central.

And I'm so excited.

If I didn't get my work done, before I try to get it done after.

I usually get home at around 11:00, and by then I am starving, so I eat dinner really fast.

And then I go upstairs to my room, and do the rest of my homework.

I usually go to sleep at around 12:30.

And I love when I get into my bed, it's the best feeling in the whole entire world.

Good night.

九點(diǎn)半左右，我開始前往大中環(huán)。

我很興奮。

如果我沒有完成我的工作，我還是會(huì)在一天結(jié)束前盡力試著把它做完。

我通常在11點(diǎn)左右到家，那時(shí)我餓極了，所以晚飯吃得很快。

然后我上樓去我的房間，做剩下的家庭作業(yè)。

我通常在12:30左右睡覺。

我喜歡我上床的時(shí)候，那是全世界最好的感覺。

晚安。

And then I wake up and do it all again the next morning.

Good morning.

As a dancer, you break in a lot of shoes, and it's a very rigorous process.

I kind of dread new pointe shoes.

Basically, I have to sew my elastic and ribbons on, and then try to bang on a concrete floor to get the sound out of them.

I step on them, try to make them as soft as possible for my feet.

Bend the whole body weight on there.

Banging the sound out of your pointe shoes, allows a dancer to have a softer lander when jumping.

然后我醒來，第二天早上又重復(fù)一次。

早上好。

作為一個(gè)舞者，你要穿很多鞋子，這是一個(gè)非常嚴(yán)格的過程。

我有點(diǎn)害怕新的尖頭鞋。

基本上，我得把我的松緊帶和絲帶縫上，然后試著在水泥地上敲打，讓它們發(fā)出聲音。

我踩在他們身上，盡量讓他們穿上的時(shí)候柔軟一些。

我把整個(gè)身體的重量都壓在那里。

你的尖頭鞋會(huì)發(fā)出砰砰的聲音，那是舞者在跳躍時(shí)有一個(gè)更柔軟的著陸器。

Because sometimes, loud pointe shoes can be kind of distracting to an audience.

So when you first put your foot in a pointe shoe, it's really hard.

It's made out of fabric and wood.

At first, your foot feels pretty squeezed in there, but then after a while when you break in the shoe, your foot should be feeling normal.

Usually going up on pointe, you're basically on your tippy toes.

It is pretty painful in the beginning, but by the end it feels good.

I mean, it feels less painful.

It's first period, and my achilles is really hurting.

因?yàn)橛袝r(shí)候，尖頭鞋會(huì)讓觀眾分心。

所以當(dāng)你第一次把腳放在尖頭鞋里的時(shí)候，真的很難。

它是用布料和木頭做的。

一開始，你的腳感覺很擠，但過了一段時(shí)間，當(dāng)你打破鞋，你的腳應(yīng)該感覺正常。

通常在波因特上，你基本上都是踮著腳尖的。

一開始很痛苦，但到最后感覺很好。

我是說，感覺不那么痛苦。

這是第一節(jié)，我的跟腱很痛。

This week my achilles has been bothering me, I think it's just from all the extra rehearsals.

Usually I try to put on some Tiger Balm if it's feeling really tight, or I try to roll out my muscles using my rolling ball.

Tiger Balm is my best friend.

It is basically like an Icy Hot, or Bengay.

It just helps relieve muscles from I guess stress or tension, and it smells really good.

Some people don't like the smell.

Why?

這周我的阿基里斯一直困擾著我，我想這只是因?yàn)槲业念~外排練。

通常我會(huì)在感覺很緊的時(shí)候涂些虎膏，或者我試著用滾球來伸展我的肌肉。

虎膏是我最好的朋友。

它基本上就像一個(gè)特效舒緩膏。

我猜它只是幫助肌肉減輕壓力或緊張，而且聞起來真的很香。

有些人不喜歡這種味道。

為什么呢？

- [Girl] It smells weird.

- I think it smells good.

It just trails, like the smell just trails with me.

So, I mean it's a win lose situation.

It smells like cinnamon.

Yeah, it's my signature scent.

After a long day of rehearsal, my achilles has been kind of bothering me, it's just been feeling super tight.

I think it's time for some Tiger Balm.

Today I will not be rehearsing.

-聞起來怪怪的。

-我覺得聞起來很香。

就像我身上的味道一樣。

所以，我是說這是一個(gè)一箭雙雕的事情。

聞起來像肉桂。

是的，這是我的標(biāo)志性氣味。

排練了一天之后，我的阿基里斯一直困擾著我，只是感覺太緊了。

我想是時(shí)候吃點(diǎn)老虎膏了。

今天我不排練了。

Just so my body can take a break, and I can take a nice, long bath for my really long day tomorrow.

I decided not to rehearse my piece, just because I was having some issues with my achilles.

So, can't wait to go home.

[alarm sounding] Good morning.

Right now, it is 6:15, it is Wednesday.

My legs feel like jello.

For a dancer, an injury is not very good.

只是為了讓我的身體能休息一下，我可以好好洗個(gè)澡，為明天漫長的一天做準(zhǔn)備。

我決定不排練我的曲子，只是因?yàn)槲业母斐隽它c(diǎn)問題。

所以，迫不及待地想回家。

早上好。

現(xiàn)在是6點(diǎn)15分，是星期三。

我的腿摸起來像果凍。

對于一個(gè)舞蹈演員來說，受傷不是很好。

I mean, it's not good in any situation, but especially as a dancer, because your body's your instrument.

I'm always super careful about listening to my body, and for me stretching is the best feeling.

So, I usually take a block that I have, it's like a yoga block.

And I do some over splits just to stretch my hamstrings.

And then I try to roll out some muscles that are knotted.

Rolling knotted muscles is actually a pretty painful experience.

It's like a torture machine.

I'm kidding, I mean it does hurt.

Oh, yeah.

我是說，在任何情況下都不好，尤其是作為一個(gè)舞者，因?yàn)槟愕纳眢w就是你的樂器。

我總是非常注意傾聽自己的身體，對我來說伸展是最好的感覺。

所以，我通常用我的積木，就像瑜伽積木。

我做了一些過度的劈叉來伸展我的腿筋。

然后我試著展開一些打結(jié)的肌肉。

翻滾打結(jié)的肌肉實(shí)際上是一種相當(dāng)痛苦的經(jīng)歷。

就像一臺折磨人的機(jī)器。

我在開玩笑，我是說它確實(shí)很疼。

哦，是的。

But, after your muscles are super relaxed, and it just feels a lot better.

So at home to reset my body, I usually use some heating pads which help me...

Usually I use it on my lower back, so it helps my muscles release tension.

I am elevating my feet.

I was laying down on my back, and I put my feet up so that all the blood can rush out of my feet, because they were super swollen.

But yeah, just from all the rigorous dancing, and on top of all the dancing, I have to walk to and from the subway and my dance studio, which does put a lot on my body.

但是，當(dāng)你的肌肉極度放松后，感覺就會(huì)好很多。

所以在家里，我通常會(huì)用一些加熱墊來幫助我。

通常我用它在我的下背部，所以它可以幫助我的肌肉釋放緊張。

我正在抬腳。

我躺在地上，把腳抬起來，這樣所有的血都能從我的腳里流出來，因?yàn)樗鼈兡[得厲害。

但是，是的，從所有嚴(yán)格的舞蹈，再加上所有的動(dòng)作，我必須步行往返于地鐵和我的舞蹈工作室，這對我的身體有很大的影響。

I'm sprinting from my trains all the time.

Because I'm gonna get home at 11, if I make my train.

Hopefully I make it, wish me luck.

Thursday I was getting a little worried, because my achilles was still bothering me.

And so I took extra care of it on Thursday night.

My achilles hopefully will not be as aggravated tomorrow, but I'll see you guys tomorrow and good night.

Having school work is pretty hard, and I have to try to find as much time as I can in my day to fit it in.

I just got back home from dance, it is 12:00 A.M right now.

我從火車上跑來跑去。

因?yàn)槿绻夷苴s上火車，我11點(diǎn)就到家了。

希望我能成功，祝我好運(yùn)。

星期四我有點(diǎn)擔(dān)心，因?yàn)槲业陌⒒锼惯€在困擾著我。

所以我在周四晚上格外小心。

我的阿基里斯希望明天不會(huì)那么嚴(yán)重，但是明天見，晚安。

學(xué)校作業(yè)很難，我必須盡可能多地抽出時(shí)間來適應(yīng)。

我剛從舞會(huì)回來，現(xiàn)在是凌晨12點(diǎn)。

I'm going to try to eat dinner as fast as I can, and then do some more studying for my AP Psych test, and try to start an essay for English.

I don't know how I'm gonna do it, but we got this.

I'm trying to find a day where I didn't have homework.

But yeah, almost every day's a late night of homework for me.

I am going to work on my essays that is due in 25 minutes.

It's 11:35 right now, and it's due at midnight.

Wish me luck.

我要盡量快地吃晚飯，然后為我的心理測驗(yàn)得做更多的學(xué)習(xí)，并試著寫一篇英語作文。

我不知道該怎么做，但我們得到了這個(gè)。

我想找一天不做作業(yè)。

但對我來說，幾乎每天都是深夜作業(yè)。

我要寫25分鐘后交的論文。

現(xiàn)在是11點(diǎn)35分，應(yīng)該是午夜。

祝我好運(yùn)。

When my friends find out about my schedule, they're usually like, "I don't know how you do it." Like, "How do you have time for work, "how do you have time to sleep?" I'm just like, "You just gotta go with it, "you just gotta do it." It's just like Nike, "Just do it." So, I just got done with my essays, and I just made it to the deadline, thank goodness.

Let's go! A day or two before the big performance, I usually have to color my pointe shoes.

Sometimes dancers have to color their pointe shoes to match their skin tone.

當(dāng)我的朋友們知道我的日程安排時(shí)，他們通常會(huì)說：“我不知道你是怎么做的，”比如，“你怎么有時(shí)間工作的”，“你怎么有時(shí)間睡覺？”我就想，“你得跟著它走，”你就得去做?！八拖衲涂艘粯樱本瓦@么做吧。“所以，我剛寫完論文，還好趕在截止日期前，謝天謝地。

走吧！在大型演出前一兩天，我通常要給尖頭鞋上色。

有時(shí)舞者必須給尖頭鞋涂上顏色以匹配膚色。

People use foundation or makeup products to color their pointe shoes, or sometimes the pointe shoes come pre dyed.

I use foundation and a toothbrush.

And now I am going to put them near my vent, so then they will dry.

And tomorrow's going to be a great day, so I'll see you guys in the morning.

Goodnight.

Leading up to big performances, I start to get kind of nervous.

I'm also super excited.

- [Man] Is there really, really hard part of your performance that gives you trouble when you're rehearsing it?

人們用粉底或化妝產(chǎn)品來給他們的鞋底涂顏色，或者有時(shí)鞋底要染色。

我用粉底和牙刷。

現(xiàn)在我要把它們放在我的通風(fēng)口附近，這樣它們就會(huì)干了。

明天會(huì)是個(gè)好日子，明天早上見。

晚安。

在大型演出之前，我開始有點(diǎn)緊張。

我也超級興奮。

-[男]在排練的時(shí)候，你的表演中有沒有真的很難的部分給你帶來麻煩？

- Like all of it's hard.

So, the choreography for my performance was made for TV, and for TV it has to be sharper I guess, because you're portraying it to an audience that is not live.

You're movements have to be really big and super energetic, so this piece was super difficult.

The most difficult part of my routine is the lame duck.

-好像一切都很艱難。

所以，我表演的編排是為電視而做的，我想對于上電視來說，它必須更清晰一些，因?yàn)槟闶窃谙蛞粋€(gè)沒有現(xiàn)場直播的觀眾描繪它。

你的動(dòng)作必須非常大，而且非常有活力，所以這首曲子難度很大。

我例行訓(xùn)練中最難的部分是跛腳鴨。

跛腳鴨是一種惱人的行為，就是你用一條直腿做一個(gè)轉(zhuǎn)身，但是你用另一條腿代替另一條腿，這很難。

每次我只是祈禱我能做到這一點(diǎn)，但我通常只是試著堅(jiān)持基礎(chǔ)，并保持我的基礎(chǔ)，做一個(gè)好跛腳鴨。

A lame duck is a pique, which is you're doing a turn on a straight leg, but then you kind of substitute the supporting leg for the other leg, and it's tough.

Every time I just pray that I make it, but I usually just try to stick to the basics, and keep my foundation in order to do a good lame duck.

The morning of a big performance, I wake up and I instantly think about it.

I'm like, "Oh God, today's the big day." And usually, I start getting super nervous, which makes me not eat too much, but I do force myself to eat, because it's important to have just a good breakfast before you dance.

Can't wait to perform, I'll see you guys there.

跛腳鴨是一種惱人的行為，就是你用一條直腿做一個(gè)轉(zhuǎn)身，但是你用另一條腿代替另一條腿，這很難。

每次我只是祈禱我能做到這一點(diǎn)，但我通常只是試著堅(jiān)持基礎(chǔ)，并保持我的基礎(chǔ)，做一個(gè)好跛腳鴨。

我一醒來就想起了一場盛大的演出。

我會(huì)說，“哦，天哪，今天是個(gè)大日子?！蓖ǔ?，我開始變得超級緊張，這讓我不吃太多，但我確實(shí)強(qiáng)迫自己去吃，因?yàn)樘枨俺砸活D豐盛的早餐很重要。

等不及要表演了，到時(shí)候見。

Getting to meet fans is the most amazing, and humbling experience.

Just to know that you've inspired people, or just to know that they've seen you dance before is just really cool.

So, the ideal flooring for pointe shoes is Marley.

It's like a texture of the floor that's smooth, but not slippery, because it has friction for the pointe shoes, so that you don't slip.

In the cases where the floor is not Marley, I have to either use rosin.

Or in this case, I did not have rosin with me.

與粉絲見面是最令人驚奇和自省的經(jīng)歷。

僅僅是知道你鼓舞了人們，或者只是知道他們以前看過你跳舞，真是太酷了。

所以，波點(diǎn)鞋的理想地板是馬利。

這就像地板的紋理一樣光滑，但不滑，因?yàn)榧忸^鞋有摩擦，所以你不會(huì)滑倒。

在地板不是馬利的情況下，我要么用松香。

或者在這種情況下，我沒有帶松香。

We're gonna have to improvise, and I'm gonna have to use some buck glue.

Buck glue is a sticky, clear substance that you usually put under your leotard to make sure that your leotard doesn't ride up, and show anything.

Basically, I just had to rub it on my shoes, and make sure that it was tacky, and make sure that I don't slip on that slippery stage.

[heart beating]

- [Woman] So, Kayla trend.

[heart beating]

- [Man] 30 seconds, all right.

- Walking out on stage, I try to keep my breathing controlled.

But usually my heart rate just gets super, super high.

I just start breathing super heavily.

我們得即興發(fā)揮，我得用些強(qiáng)力膠。

巴克膠是一種粘性的、透明的物質(zhì)，你通常會(huì)把它放在緊身衣下，以確保緊身衣不會(huì)翹起來，并露出任何東西。

基本上，我只需要把它擦在我的鞋子上，確保它是有粘性的，并保護(hù)我不會(huì)在濕滑的舞臺上滑倒。

[心跳]

-所以，凱拉潮流。

[心跳]

-30秒，好的。

-走上舞臺，我努力控制自己的呼吸。

但通常我的心率會(huì)變得非常高。

我剛開始深呼吸。

- For Kayla Mak!

- And when I get into my beginning pose, I just take two deep breaths, and try to calm myself down.

After I take my two deep breaths, I start performing my piece.

Usually in my brain I get pretty scared for the hard parts of the piece, but then after those are done, I feel super relived.

It's the most liberating feeling, and it just gives me this environment, that allows me to be myself and express my emotions through my art form.

By the end of the piece, I get into my finishing pose, and it's just super nice.

I feel super proud of myself, and even if I didn't do that great, I just feel super happy that I got to perform.

-為了Kayla Mak！

-當(dāng)我開始擺姿勢的時(shí)候，我只需要深呼吸兩次，然后試著讓自己平靜下來。

在我做了兩次深呼吸之后，我開始我的表演。

通常在我的大腦里，我會(huì)為這首曲子的難的部分感到害怕，但當(dāng)這些部分完成后，我會(huì)感覺到超級有活力。

這是最自由的感覺，它給了我這個(gè)環(huán)境，讓我可以做我自己，通過我的藝術(shù)形式表達(dá)我的情感。

最后，我進(jìn)入了我的收尾姿勢，這真是太好了。

我為自己感到非常自豪，即使我沒有做得那么好，我只是為自己的表演感到非常高興。

The hardest thing about dance, is just never...

You can never be perfect.

Even though dancers are such perfectionist sometimes, it's hard to realize the fact that nobody's perfect, and you just have to keep working harder and harder.

- Make some noise for Kayla Mak!

- Nice job Kayla.

- I feel like the performance actually went pretty well considering the floor.

It was kind of slippery, so I did get a little scared on stage.

跳舞最難的是永遠(yuǎn)不要。。。

你不可能完美。

盡管舞蹈演員有時(shí)是如此的完美主義者，但很難意識到?jīng)]有人是完美的，你只需要不斷努力工作。

-為Kayla Mak加油！

-干得好凱拉。

-我覺得考慮到地板的因素，演出進(jìn)行得很順利。

有點(diǎn)滑，所以我在臺上確實(shí)有點(diǎn)害怕。

But...

I think I was super proud of myself that I actually danced on that floor, with the Buck made pointe shoes.

And so, now I'm going to do some homework, and try to go to sleep early, because the next day is Monday, and it starts all over again.

So, yeah thank you so much for watching.

Love you guys.

但是。。。

我覺得巴克在地板上跳舞的時(shí)候我很自豪。

所以，現(xiàn)在我要做一些家庭作業(yè)，盡量早點(diǎn)睡覺，因?yàn)榈诙焓切瞧谝?，一切又重新開始了。

非常感謝你的收看。

我愛你們。