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Posts Tagged ‘Dance Fitness’

Three Exercise Forms That Build Strength Training for Dancers

Dancing requires exceptional physical stamina, agility, and coordination.

From powerful leaps around the stage to complex turns, it demands a high level of muscular strength and power. However, while technique classes contribute to building the fundamental foundations of dancing, they often do not focus enough on developing strength and power, leading to potential musculoskeletal imbalances and injuries. 

Dancers must include supplementary exercises outside their technique classes to build strength, power, and endurance. In this blog post, we will examine three strength training exercise forms to help dancers build and maintain these essential abilities: Pilates, yoga, and weightlifting.  

Pilates. 

Pilates is a low-impact workout that focuses on core strength and stability. It helps improve posture, flexibility, and alignment, enhancing a dancer’s overall performance. Pilates exercises are designed to challenge the body’s deep core muscles, aiding the development of a strong and stable center that promotes balance and control. This is especially valuable for dancers as it can help prevent injuries caused by muscular imbalances. 

Yoga.  

Yoga is a whole-body exercise that tones muscles and improves flexibility, coordination, and balance. Yoga helps strengthen the core, arms, and legs, which are particularly essential to dancers. Incorporating yoga into your training will enhance your ability to execute intricate movements with ease, speed, and fluidity. Yoga also boosts your mental focus, helping you stay calm and centered while under physical duress or during a performance or competition. 

Weight lifting. 

Weightlifting is an excellent way for dancers to build overall strength and power. It helps increase joint stability, strengthen muscles, and improve bone density, which can reduce the risk of injury. Dancers can benefit from training the lower body through squats and lunges, while upper body exercises such as push-ups or pull-ups help build arm and upper back strength – critical for dancers who partner or lift.  

Dancers need muscular strength and power to perform demanding physical routines. While technique classes are crucial to building the fundamental foundations of dancing, strength training and supplementary exercises are essential to build and maintain a dancer’s muscular endurance. Incorporating practices such as Pilates, yoga, and weight training into your training can provide a range of benefits, including stronger core stability, better flexibility, improved coordination, and the ability to execute movements with ease, speed, and fluidity.

By prioritizing strength training, dancers have the potential to reduce the risk of injury, gain an edge in competition, and advance to more challenging levels of training and performance. Be sure to reach out to our expert staff for any questions, and contact a professional before adding strength training to your dance regime. 

6 Tips For Boosting Your Stamina While Dancing

As a dancer, have you ever found yourself gasping for air during your performance?

Even if you have rehearsed your routine countless times before, performing on stage can still feel challenging. Nerves, adrenaline, and the stage size can all take a toll on your stamina, leaving you feeling like you’ve run a marathon. This is because conventional dance training doesn’t always focus on the cardiovascular aspect of performing. However, there are ways to build up your stamina so you’re able to dance stronger for longer. Keep reading for six tips for boosting your stamina while dancing.

Consistent training. 

The most obvious way to build stamina is to train consistently. Just as a runner needs to practice regularly to build up endurance, dancers, too, need to practice their routines consistently. This will help you develop cardiorespiratory fitness, which is the ability of the heart and lungs to deliver oxygen to the body during physical activity. A study published by the Journal of Dance Medicine & Science found that dancers who engaged in regular aerobic exercise had better endurance and cardiovascular function than their peers who didn’t. 

Cross-training. 

Cross-training is another effective method for building stamina. It involves engaging in different forms of physical activity to strengthen your body in different ways. For example, swimming or cycling can give your legs a break from the constant impact of dancing while still improving your cardiovascular fitness. Incorporating other forms of exercise can also help prevent injury and improve overall fitness levels. Some other forms of suitable cross training includes:

  • Yoga
  • Medicine balls
  • Resistance bands
  • Suspension training
  • Cardio

Interval training.

Interval training involves alternating between high-intensity exercise and periods of rest. It is a great way to build endurance and cardiovascular fitness. During an interval workout, you push yourself to the limit for a certain period of time and then rest for a shorter period before repeating. This helps to strengthen your heart and lungs, as well as build endurance. You can try incorporating interval training into your dance classes by doing short bursts of high-intensity dancing followed by a brief rest period.

Breathe with intention.

When your breathing becomes uncontrollable during dancing, regaining control can feel extremely challenging. However, there are a few techniques that can help. One common recommendation is to focus on your breath by inhaling through your nose and exhaling through your mouth. However, the key is to find what works best for you, allowing you to take full and deep breaths. In fact, you can even choreograph your breath, synchronizing it with your movements, similar to what you would do in a yoga class. So, take a moment to pay attention to your breath and make it an integral part of your dance routine.

Proper nutrition.

Proper nutrition is essential for building stamina. Dancers require a lot of energy to perform on stage, and eating a well-balanced diet can help ensure you have the energy you need to dance at your best. A diet rich in carbohydrates, protein, and healthy fats can give you the fuel you need to power through a performance. It’s also important to stay hydrated before, during, and after performances to maintain optimal performance and prevent muscle fatigue.

Mental preparation.

Lastly, mental preparation is critical for building stamina. Nerves and anxiety can quickly deplete your energy, leaving you exhausted before hitting the stage. One way to combat this is to practice visualization techniques. Spend time visualizing yourself performing flawlessly on stage, and imagine yourself feeling energized and strong throughout your routine. Mental preparation can help you approach performances with a positive mindset and renewed energy. 

Building stamina for dancing requires consistent training, cross-training, interval training, proper nutrition, and mental preparation. By implementing these methods, you can perform with greater endurance and less exhaustion. Just as you wouldn’t expect a runner to compete in a marathon without training, dancers must also focus on building up their cardiovascular endurance. With hard work and dedication, you can dance stronger for longer and give a performance that will leave your audience breathless. 

How to Boost Your Dance Flexibility with Six Simple Tips

One of the biggest challenges most dancers face is the quest for more flexibility. Flexibility is an essential part of maximizing technique and mastering choreography.

The good news is that you can get more limber and improve your dance flexibility and skills with some hard work and dedication. In this blog post, we’ll explore six simple tips to help you achieve your flexibility goals and enhance your dance abilities.  

Take care of your body.  

To improve your flexibility, you need to take care of your body. That means eating a healthy diet, staying hydrated, and getting enough sleep. Your muscles need proper nutrition to function and grow, and a lack of sleep can hinder your flexibility progress. Drinking enough water will also help keep your muscles hydrated, which is vital for maintaining flexibility. 

Do daily stretches. 

Stretching daily is the first and most important tip for improving your flexibility. Whether working on your splits or trying to increase your leg extension, stretching is the foundation for all flexibility exercises. You should aim to stretch for at least 10-15 minutes every day, focusing on the areas you want to improve. Warm up your muscles with some light cardio before stretching to avoid injury. 

Use props and equipment.  

If you’re struggling to achieve a certain stretch or position, try using props or equipment. Yoga blocks, resistance bands, and foam rollers are great tools for helping you get deeper into your stretches and improving flexibility. Props can assist you in holding your stretch longer or getting into a position more comfortably, helping you reach your goals faster. 

[Yoga can help improve flexibility; learn more here!]

Increase your range of motion gradually. 

One of the most significant mistakes dancers make when trying to improve flexibility is pushing themselves too hard too quickly. This can lead to injury and even decrease flexibility in the long run. To avoid this, you should increase your range of motion gradually and gently. You can push yourself further as you get more flexible, but always listen to your body and avoid overdoing it. 

Incorporate some strength training. 

Strength training is a crucial component of improving flexibility. Building muscle strength will help support your body as you increase your flexibility, reducing the risk of injury. Focus on exercises that target the muscles you use most in dance, such as your core, legs, and glutes. Incorporating strength training into your routine alongside stretching will result in the best outcomes for your flexibility goals. 

Be patient and consistent.  

Finally, improving your flexibility takes time, practice, and patience. You won’t achieve your goals overnight, but you’ll eventually see progress if you stay consistent. Record your stretching routine or measurements to track your progress and celebrate each milestone. Remember, the key is to stay patient, dedicated, and consistent. 

Improving your dance flexibility is crucial to becoming a great dancer but requires time and effort. These six tips can help boost your flexibility and enhance your dance ability. Each tip is crucial in helping you reach your goals, from daily stretching to incorporating strength training. Always remember to take care of your body and listen to its signals; you’ll see results in no time. Practice makes progress, and with persistence, determination, and a lot of stretching, you can finally master that perfect split or high extension. 

If you need more advice on improving your dance skills and flexibility, contact our expert staff at Evolution Dance Complex in Wilmington, NC! Our teachers offer a wealth of knowledge and expertise in different dance styles and teaching techniques. We prioritize providing students with a solid technical foundation in a safe and supportive environment. We foster a positive atmosphere that motivates dancers to exceed expectations and unleash their true potential.

Tips for Staying Connected With Dance Over Summer Break

It’s officially summertime, and for many dancers, that means it’s time for a well-deserved break.

After months of rehearsals, performances, competitions, and travel it’s essential to give your body some rest and let it recover. However, taking a break doesn’t mean you have to stop dancing completely. In fact, summer break can be an excellent opportunity to improve your skills and technique without the added pressure of performances and competitions.

Staying connected with dance over summer break is important to take your skills to the next level. In this blog post, we’ll explore the importance of rest and improvement during summer break and give you some tips on how to use this time effectively.

Rest is essential.

First and foremost, it’s important to take some time off and rest your body. Dancing is a physically and mentally demanding activity, and your body needs a break to recover and prevent injury. Use this time to focus on self-care activities including

  • Massages
  • Stretching
  • Acupuncture
  • Pilates
  • And other low-impact exercises.

If you’ve been struggling with injuries or chronic pain, now is an excellent time to seek professional help and start a rehabilitation program. A little bit of rest can go a long way in helping you come back stronger and more prepared for the upcoming season.

Keep it moving.

While rest is crucial, sitting on the couch all day is not the best way to recover. It’s important to keep moving and stay active. You can use this time to explore different dance styles or take classes in areas you want to improve. Attend summer intensives and workshops, or try out online classes. Another great way to stay active is to cross-train with some supplemental activities like yoga, swimming, cycling, or hiking. These activities can help you improve your endurance, flexibility, and overall fitness, which can benefit your dancing in the long run.

Hone your craft.

Summer break doesn’t have to mean a hiatus from dance training. Use this time to focus on areas of your dancing that need improvement. Take a closer look at your technique, footwork, and musicality. Work on new choreography, or create your own routines. Watch dance videos, attend performances, and seek inspiration from other creative works. Use this time to get better at your craft and come back to the studio with renewed passion and dedication.

Keep in touch with the world of dance.

As a budding or established dancer, it is vital to stay informed about your craft. An excellent platform for gaining insight is by reading online dance publications, such as this one. These sources provide advice from experienced dancers and choreographers, updates on industry developments, articles on advocacy in dance, and more. By immersing yourself in the world of dance, you boost your chances of success in your career. Keep up-to-date with the latest trends and knowledge; it will pay off in the long run.

Be mindful of burnout.

While summer break is an excellent opportunity for rest and improvement, be mindful not to overdo it. Burnout can happen when you push yourself too hard, too quickly. Remember, it’s okay to take it slow and enjoy your free time. Avoid setting unrealistic goals or expectations for yourself, and prioritize self-care and rest. Listen to your body and take breaks when you need them. Your physical and mental health should always come first.

Prepare for the upcoming season.

Finally, use this time to plan for the upcoming dance season. Start by setting your goals and priorities for the year. What do you want to achieve? What areas do you need to focus on? Plan out your training schedule, and make sure to include time for rest and recovery. Talk to your dance teachers and coaches about your goals, and ask for their input and advice. By setting clear goals and expectations for yourself, you can approach the upcoming season with confidence and enthusiasm.

Summer break can be a time of rest and rejuvenation, but it can also be an opportunity for improvement and growth. Use this time wisely by resting your body, staying active, improving your craft, being mindful of burnout, and planning for the upcoming season. Remember that taking care of yourself should always be your top priority, so enjoy your free time and come back to the studio ready to dance!

If you need some advice on how to find balance this summer, contact the experts at Evolution Dance Complex today! With our clinics, camps, and intensives, we can ensure you stay in shape and are dance-ready all summer long.

5 Benefits of Adult Dance

Dancing is not just a fun activity but also a great physical exercise that can keep you healthy and happy.

From jazz to tap, ballet to ballroom, there are so many different dance styles that can help improve your cardiovascular health, flexibility, and overall physical fitness. And it’s not just for kids! Adult dance classes are becoming increasingly popular due to their countless health benefits for both the mind and body. Here are some of the reasons why you may want to consider enrolling in adult dance classes.

Improved physical fitness.

Dancing is not just a creative outlet, but also an effective way to get a good cardio workout. It increases your heart rate and burns calories, making it a great way to lose weight and keep fit. Plus, the different movements and poses in dance styles like ballet and contemporary can help you improve your balance, flexibility, and overall body strength. Regular dance classes can ensure that you’re constantly pushing yourself physically, which can lead to incredible fitness results.

Boosted mental health.

Apart from physical fitness, adult dance classes can also have a positive impact on your mental health. The focus required to learn new skills, perfect routines, and perform in front of audiences can help relieve stress and increase mental alertness. In addition, dancing can release endorphins, which are the body’s natural mood lifters. This results in a more positive, relaxed, and happy state of mind.

Social interaction.

Dancing is a very social activity, which means it’s an excellent way to make new friends and expand your social circle. Enrolling in adult dance classes provides you with the opportunity to meet and interact with people who share your interests, passions, and common goals. As you progress through the classes, you’ll meet more people, become more comfortable, and even develop a camaraderie with fellow students.

Improved confidence.

The confidence that comes with learning and perfecting dance moves can spill over into other areas of your life. Attending adult dance classes can help you:

  • Gain confidence
  • Become more self-assured
  • And be more comfortable in social situations.

This, in turn, can improve your professional and personal life, making you more successful overall.

[Click here to learn some critical skills gained from dance!]

Creative expression.

Lastly, dancing provides an incredible outlet for creative expression. With so many different styles of dance to choose from, you can explore endless ways of choreographing and moving to the beat. Dance is a form of art, and every movement expresses feelings, emotions, and stories. It helps you tap into your creative side and explore the depths of your imagination.

Take an adult dance class at Evolution Dance in Wilmington, NC.

Adult dance classes offer numerous health benefits for your body and mind including:

  • Improved physical health
  • Boosted mental and emotional health
  • Increased social life
  • Improved confidence
  • And creative expression

And these are just a few of the many reasons to enroll in an adult dance class. From ballet to ballroom, modern to jazz, there’s sure to be a dance style that suits you. So, why not take the leap and sign up for a dance class today? You’ll be amazed at how it can improve your well-being in so many ways. Perhaps it’s time to shake up your routine or maybe you need a way to move your body during the week. An adult dance class is a perfect way to strengthen your body and mind while giving your coordination and endurance a boost. 

You’ve come to the right place if you’re looking for an adult dance class in Wilmington, NC. Register for one of our classes or contact us today to learn more! 

 

6 Ways to Stay Motivated this Spring

Spring is here, and that means spring fever is not far behind.

As we head deeper into competition season and approach the warmer months, it may be challenging to stay motivated. Here are some tips to help you stay focused on dance and upcoming performances.  

Find a new challenge. 

If you are feeling unmotivated or uninspired, try something new! There are many different dance styles, so why not explore them? Take a class in another style or pick up some new moves from YouTube tutorials. Learning something new will help you stay sharp while also giving you an extra boost of motivation.   

Set small goals. 

Most dancers have big dreams, but these can be hard to achieve all at once. Instead of trying to do everything at once, set small goals to help you gradually reach your larger objectives over time. For instance, if you want to improve your leaps by 10%, break that goal into smaller steps, such as focusing on one particular leap every week and improving its technique before moving on to another the following week.   

Practice mindfulness. 

Take time each day for reflection and mindfulness practice to reconnect with your body and mind after a long competition season. Sitting still in silence for five minutes each day can profoundly affect your mental health and well-being, helping you stay grounded and focused on what matters in life—including your dancing!   

PROTIP: Yoga is a great physical and mental tool for dancers!

Stay active. 

During the break, stretch and stay active each day. Set aside time for physical activity whenever possible, even if just walking around the block or doing yoga at home. You should also stay mentally active by reading books about dance or watching dance-related movies; this will help keep those creative juices flowing. 

Celebrate your achievements. 

Take time each day to celebrate your wins instead of dwelling on what didn’t go according to plan. This will give you more energy and motivation going into next season’s rehearsals, knowing how much progress has been made already!   

Sign up for camps and intensives.  

As we approach summer, start looking into some workshops, camps, or private lessons to help keep your dance technique fresh. Dance workshops, intensives, clinics, and camps are great opportunities to try new styles and push yourself out of your comfort zone.  

Staying motivated is essential if we want to continue making progress as dancers. By setting small goals, practicing mindfulness techniques regularly, staying physically and mentally active through various dance-related activities, and celebrating our successes, we can easily maintain our enthusiasm and love for dance. Keep pushing forward and challenging yourself because extraordinary things always come from hard work & dedication! 

5 Tips for Keeping a Dancers’ Energy Levels High

Dancers are artists, but they’re also athletes who must support their busy schedules with long-lasting energy. 

From the foods you eat to how you eat and care for your mind and body, you can develop choices that impact your energy levels. Let’s discuss five key strategies for dancers seeking high energy to get them through their day and their performances. 

Functional fuel for your diet.  

Prioritizing healthy meal balance means incorporating a source of each nutrient within your food choices, especially your snack. Carbohydrates, protein, and fat are all macronutrients that are essential to a busy dancer’s diet and each provide many benefits. 

  • Carbohydrates replenish muscle and help to fuel your movement. Carbohydrates come from many foods like bread, veggies, fruits, and sweets. Be careful about the sweets you consume, while you may get a quick burst of energy, you will crash. 
  • If you’re sluggish and tired midway through class, it may be time to add more balance to your snacks. Good sources of protein and fat will help. Protein provides the minerals and nutrients vital for muscle recovery and will keep you feeling full.  
  • Feeling hungry while dancing does not help your energy levels and will leave you feeling heavy. Healthy fats will help support feeling satisfied between meals. A balanced mixed that provides protein and fat with your carbohydrates is the goal. Excellent sources of both proteins and fats include string cheese, chickpeas, hard-boiled eggs, hummus, guacamole, and nut butters. 

Stay hydrated.  

Start hydrating early in the day and work to stay consistent. The first thing you should do when you wake it up is consume a large glass of water. Grab a reusable water bottle and attempt actively hydrate throughout your day.

PRO TIP: Don’t love water? Add some lemon, lime, or orange slices for flavor. This can also help with energy levels.

You can find your hydration from other sources too! While water contributes to a good portion of our fluid intake, specific foods can boost your hydration levels. Make a yummy salad or pack some snacks to munch on throug the day. Some things to include: 

  • Tomatoes 
  • Cucumbers 
  • Celery 
  • Apples 
  • Watermelon 
  • Peaches 
  • Grapes 

Focus on meal timing.  

Dancers often know what foods are best for fueling their busy day, but many need help with timing, especially when it comes to snacking. When someone eats is just as important as what they eat. Going for long periods without properly fueling can affect energy levels and performance, and can leave dancers susceptible to injury. 

Regular meals and snacks will help to keep your energy up without causing you to feel sluggish while dancing. Create a plan to scatter your meals and snacks into five or six eating times through the day.

Get quality rest.  

Research shows that when athletes and dancers aren’t getting adequate sleep, coordination and balance suffer, leading to an increased potential for injury. In addition, your immune system is weakened, increasing your chances of getting sick. In a recent study, lack of sleep was shown to adversely affect reaction time and the ability to make quick decisions.  

It can be challenging to get adequate sleep as a busy dancer. Especially when working around a rigorous training and competition schedule. Some ways dancers can improve sleep quality include:  

  • Optimizing your sleep environment – Your bedroom should be a peaceful sanctuary, especially after a long day of school and dance. Keep it uncluttered and ensure it’s dark and cool; studies show optimal sleep temperatures are between 62 and 68 degrees.  
  • Stick to a schedule – Maintaining a consistent agenda can be challenging. However, finding consistency in sleep times can lead to a better night’s sleep.  
  • Create a relaxing nighttime routine – A soothing bedtime routine can help you relax and prepare your body and mind for sleep. Some things you can do include meditation-style breathing techniques, reading, journaling, or soaking in a warm bath.  
  • Limit electronics – Electronic devices such as smartphones, tablets, and laptops emit blue light, interfering with our natural circadian rhythm. Avoiding screens before bed can help active dancers fall asleep faster and rest deeper.

Reevaluate your caffeine intake.

Too much caffeine can impact sleep and leave you feeling anxious and jittery. Aim for no more than two cups of coffee per day. Since caffeine is present in other foods and drinks, be mindful of caffeinated teas, sodas, and even chocolate intake.

Like warming up, proper nutrition and health management are vital to mastering your craft and keeping your energy high. Educating our dancers on how to improve their energy and longevity will set everyone up for success! Keeping our dancers mentally and physically healthy is extremely important at EDC. For more dance tips and essential class information, follow our informative blog and social media. 

6 Fantastic Reasons to Take Adult Dance Classes

The idea of dance class often conjures up images of little kids in tutus and toe shoes. The thing is that dancing is truly for anyone who wants to move their body! In fact, adult dance classes offer all kinds of physical and mental benefits you may not be aware of yet. 

Perhaps you’ve shied away from taking a dance class for adults in the past. Or maybe you think you don’t have enough coordination. No matter what has held you back, we’re here to tell you it’s time to sign up. Read on as we reveal just some of the reasons why you should start dancing today!

Adult dance classes boost confidence.

There is no greater feeling than seeing yourself make progress when learning something new. Adult dance students get gratification from mastering new skills, knowing that they can accomplish anything they set their mind to.  

You’ll gain greater body positivity.

Dance classes for adults help you mindfully move your body while building strength, balance, and tone. Movement and exercise have such powerful impacts on one’s mental and physical health. When you feel good in your body, it’s possible to be more positive about your progress. 

Improves and strengthens cognitive functioning.

When you take an adult dance class, you stretch the limits of your body while also stretching your mind. Learning dance helps your brain and memory stay nimble, allowing you to challenge yourself and focus on moving your body in a new way. 

Dance classes increase your energy.

As you may know, moving your body increases oxygen circulation. This allows your body to use its energy more efficiently. On top of that, exercise gets those endorphins going, helping you feel more energized and ready to take on anything! 

Moving your body is a stress buster.

We face so many daily challenges. Dance class is a welcome distraction from everyday stressors, allowing you time to recharge and refresh your mind and body. When you’re learning dance, you’re more focused on perfecting the moves and the rhythm of the music than the outside world—a relief indeed! 

You’ll improve the quality of your sleep.

Although there is still more to learn about how exercise and sleep are connected, there is no doubt that moving your body allows you to go to sleep faster and get higher quality sleep. Our adult dance classes at EDC are an hour and half of pure movement, allowing you to get better sleep at night. 

Adult Dance Classes Make Folks Feel Great 

There are numerous benefits to taking adult dance classes. Whether you’re looking to reduce stress, get better sleep, increase your body confidence or all of the above, it’s time to consider signing up. At Evolution Dance Complex, our adult dance classes are for all skill levels – no dance experience is required!  

If you’re ready to start dancing, visit our site to learn more about adult dance classes in Wilmington, NC. 

4 Ways That Dancing Helps Your Mental Health

When you move, you feel good, and it feels good to dance!

Of course, we know the physical benefits of dance, but there is more to it than that. Dancing has obvious positive effects on our physical well-being, but how about our mental health?

Dancing and movement are excellent for your body, mind, and soul, and there’s science to prove it! Keep reading for four ways that dancing helps your mental health.

Dancing can improve your self-esteem.

According to Very Well Mind, self-esteem is used to describe a person’s overall subjective sense of worth or value. In other words, self-esteem may be defined as how much you appreciate and like yourself. Self-esteem can be determined by factors including:

  • Feeling of security
  • Self-confidence
  • Identity
  • Sense of belonging

Learning a new skill, like dance, is hard work that can deliver some big-time mental rewards. Taking dance classes and rising to the challenge will encourage self-confidence and increase self-esteem. A strong presence on the dance floor can translate into other aspects of a dancer’s life and will start a cycle of positivity and confidence.

When you prove that you can learn new choreography and develop new skills through dance, you’ll find that your self-esteem will grow.

Dancing can expand your social circle.

Socialization is crucial for good mental health, and dance is great for expanding your social circle. Dance classes are typically conducted in groups, which pushes you to interact with people who share your same love of dance. Many of these people will become your closest friends.

A dance class is the perfect setting to make new friends and branch out socially. Maintaining positive social relationships is just as crucial to your health as physical activity or healthy eating. Studies show that being socially engaged leads to increased happiness, reduced stress, and a stronger immune system.

[Need to grow your child’s social circle this summer? Check out our 2022 dance camps!]

Dancing can have positive effects on your mood. 

Research shows that music and movement help enhance a person’s mood. It is why when you’re feeling down or overwhelmed, you just want to listen to some music and move. Dancing instantly uplifts your mood and can help improve your attitude and outlook on life.

An in-depth analysis of several different studies on the effects of dancing concludes that dancing has a positive impact on the treatment of depression.

Dancing can lower stress and anxiety.

Like any other form of cardio exercise, dancing has significant mood-enhancing benefits. Dancing causes your body to release powerful chemicals and hormones that can help your brain develop better sleep patterns and reduce stress.

In addition, scientists have been conducting research on dances’ ability to reduce anxiety for many years because of dances’ ability to “loosen up” participants, allowing them to dance in front of an audience of strangers. For decades, therapists have prescribed dance to patients suffering from social anxiety and a fear of public speaking. The idea behind this recommendation is that dance allows people to feel less self-conscious when interacting with people or when “speaking in front of an audience.”

Staying mentally and physically healthy is very important at Evolution Dance Complex. We consistently work with you or your child through our conditioning courses and rigorous dance technique classes to encourage fitness and fun!

Are you or your child ready to give dance a try in the new year? Contact the dance experts at Evolution Dance Complex today!

5 Tips for Taking Care of Yourself Over the Summer Break

Summer break is quickly approaching!

Those blissful, lazy days of summer where you can sleep in, stay in your pajamas all day, and not stress about studying or hustling from school to dance class!

Having breaks gives our bodies the time for a necessary reset and recharge. While it may feel like it is a great time to beach it all day and binge on Netflix at night, it’s vital that you also treat these moments as an opportunity to work on your goals and care for your body and mind so you are ready for the fall.

Keep reading five ways you can take care of yourself over the summer break and prepare for the upcoming dance season.

Eat well.

A balanced diet often goes out the window during summer break. We sleep in late and miss breakfast, grab a sugary muffin from the pantry, or munch on a bag of chips instead of opting for healthier options. Those burgers from the grill are hard to resist while the ice cream calls your name. Our regimented routine is long gone, leaving more time for inconsistency, lounging, and snacking.

It’s okay to include some sweet and savory treats in your diet, but it’s essential to stay balanced. Ensure you include a variety of whole foods in your diet. Having some spare time over the summer allows for cooking experimentation and healthy recipe creations. The summer is an ideal opportunity to refine meals and create the perfect ‘grab and go’ recipe for those days when you are short on time during the hectic school season.

[Need some healthy, quick snack ideas for competition season? Click here!]

Stay active.

Research some local places where you can participate in some healthy exercise classes. Pilates and yoga are great for dancers because they help with flexibility, core work, and mindset.

The highly qualified teachers at Evolution Healing Arts have some great options to keep your mind and body in shape this holiday season. They use the fundamentals of Yoga and Ayurveda to connect their students to their crafts; arts, fitness, education, and mindfulness practices are all offered and customized to meet each student’s needs.

Be sure to give something new a try this summer. When it comes to our weekly regimens, we don’t have time for trying new things, especially when it’s on top of our already packed dance schedule. So, plan to experiment some this summer, explore different options, bring along some friends, and have fun with it.

Seek out some workshops or camps.

You may be able to find some workshops, camps, or private lessons this summer season to help keep your dance technique fresh.

Dance workshops, intensives, clinics, and camps are great opportunities to try new styles and push yourself out of your comfort zone.

Get organized.

Decluttering your space is one of those things that needs to be done but often gets put off when we are busy.

Who doesn’t love a clean, organized space? With that extra time that summer break provides, use that free time to sort out your wardrobe, bedroom, dance bag, and more. Keep those things you actually use and speak to you, and get rid of those items that no longer benefit you.

Once you’ve organized the items you want to keep, you can donate what no longer serves you. This allows you to see what you have in your space and where you may need something new. You’re also receiving the health benefits of an enhanced mental state, improved sleep habits, and reduced allergens by decluttering.

Practice some self-care.

You have worked hard all year, be sure to take some time for yourself outside of dance. Things will feel more manageable if you tend to your needs first.

Pamper yourself a little; you earned it. Some things you can do to pamper yourself include:

  • Get a massage.
  • Turn your bedroom into a retreat and binge-watch your favorite shows.
  • Get some essentials for a spa night with you and your favorite dance besties.
  • Crank up the music and dance to music that makes you feel good. Be sure you are doing it because it makes you happy.

With the above suggestions, you’ll be feeling fresh as a daisy when you return to your routine after the summer break. Equipped with the skills to support your mental, physical, and emotional wellbeing, you’ll be ready for anything that comes your way.

Be sure to enjoy your friends and family this summer, and contact us if you need some assistance with keeping up your technique during the break. With our clinics, camps, and intensives, we can ensure you stay in shape and are dance-ready all summer long.

01 Apr

5 Reasons Why Every Dancer Needs Ballet

01 Mar

Five Ways to Improve Your Group Work in Dance

01 Feb

4 Ways to Incorporate Visualization into Your Dance Practice