Wilmington Dance Studios Archives - Evolution Dance Complex

How to Boost Your Dance Flexibility with Six Simple Tips

September 1, 2023

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.

4 Ways Dance Can Help Students Transition into the New School Year

August 1, 2023

Summer is a time of relaxation, fun, and carefree days, but as the season draws to a close, everyone is preparing for a new school year.

For dancers, the transition can be even more challenging. After spending long summer days at dance intensives, attending summer camps, or simply enjoying dance classes, switching to school mode can feel daunting and even anxiety-provoking. So, how can we help our young dancers transition back into the school year? Let Evolution Dance Complex provide tips and tools to help you and your child adjust to the upcoming school year.

Dance provides discipline and structure.

Reestablishing the daily routine is one of the most significant challenges of transitioning from summer to school. During the summer, your child may have been used to staying up late and sleeping in, but now is the time to reimplement early bedtimes and morning routines. Parents should work with their children to establish a structured routine and stick to it as closely as possible. This means setting regular bedtimes, morning routines, and homework schedules. Create a timetable that includes all the daily and weekly obligations, such as:

Dance classes and lessons
Homework
Tutoring
Work
Other extracurriculars
Leisure and social activities

This can provide structure and discipline that helps young dancers get into the school year groove.

Dance can maintain and build focus.

Maintaining focus during the school year can be challenging but essential for academic success and dance progress. Children must learn to balance their dance, homework, and leisure time to maintain focus. Parents should encourage their children to take short breaks between activities to recharge and refocus. As dancers, taking regular breaks throughout the day can be particularly helpful in improving concentration, energy, and creativity during class and rehearsal. Since dancers are used to trying to maintain focus during learning choreography or in performance, this will make the transition into the classroom easier. Parents should support their children by nurturing their other interests, supporting good sleep habits, and ensuring healthy nutrition.

[Need some tips for managing your time as a bust dancer? Click here!]

It will encourage flexibility of mind and body.

Young dancers are often pushed towards perfectionism, which can be a double-edged sword. While striving for excellence is admirable, it can also create anxiety and rigidity that can limit growth and progress. The new academic year presents an opportunity for dancers to embrace the flexibility of mind and body. Encourage your child to try new things, take risks, and participate in activities that challenge them. The more diverse the experiences are, the more open-minded and adaptable they will be. Additionally, incorporating stretching and flexibility exercises into daily routines can support a dancer’s ability to move, perform, and progress.

Supports creativity and imagination.

Finally, as dancers, creativity and imagination are essential components of the art form. During the school year, dancers can become overburdened with academic and dance-related tasks, leaving little time for creative exploration and personal growth. As a dance parent, carve out some time in your child’s schedule to explore creative pursuits, such as writing, drawing, or painting. Encourage their artistic endeavors and praise their effort, creativity, and risk-taking. This will foster a positive, creative mindset to help dancers navigate the challenging days.

Transitioning from summer to the school year can be a struggle for young dancers and their parents. But with these tips, dancers can make a smooth transition back into the school year and continue to grow academically and artistically. Providing discipline and structure, maintaining focus, encouraging flexibility of mind and body, and supporting creativity and imagination can all help young dancers excel in the upcoming academic year. Parents should work with their children to establish routines, balance academic and dance pursuits, and foster a positive and supportive environment that will sustain them throughout the year.

Tips for Staying Connected With Dance Over Summer Break

July 1, 2023

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

June 1, 2023

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!

Why Costumes Are So Crucial for Dance

April 1, 2023

Whether it’s a lyrical, contemporary, jazz, or tap routine, costumes can help bring your dance to life.

From classic ballerina tutus to hip-hop hoodies and sneakers, each costume choice can help tell the story of the dance. Let’s explore why costumes are so crucial for dance routines.

The power of color and texture.

Costumes come in many colors and textures; all these varieties will help create a feeling or bring a specific emotion to a routine. For example, if you want to create a whimsical atmosphere for a lyrical number, you will need to find costumes with light pastel colors, soft textures, and flowing pieces. If you want a more somber feel for a contemporary routine, try using darker shades of purples or reds. The right color palette can make or break the mood you’re trying to set with your costume choices.

In addition to color, the texture is also essential when selecting costumes. Different fabrics move differently on stage, which can add an extra dimension to your routine. Shiny materials can reflect light beautifully, while velvet fabric moves gracefully with each step. Textured pieces such as fringe will add extra movement and some fun when done correctly. Playing around with different fabric types can take your routine to another level.

[A significant part of costuming is make-up – click here to learn more about stage make-up for dancers!]

They provide comfort.

Dance costumes are more than just a fashion statement – they play a crucial role in helping dancers reach their full potential. To perform at their absolute best, dancers must feel comfortable and confident in their attire. Anything less than total comfort can impede a dancer’s execution and detract from their performance. This is why dancers invest so much time and effort into creating costumes that are visually stunning while allowing them to move with ease and grace. The success of a dance ultimately hinges on the ability of the dancers to execute their moves flawlessly, and comfortable costumes are a key factor in achieving that goal.

Storytelling through costume choices.

Costumes are also important because they help give context about who the dancers are portraying in their performance. The dance may be a love story, but how does that look? Is it a dramatic ballet piece? An upbeat jazz number? Costumes will help determine what kind of character traits each dancer has based on their style. It should be easy for the audience to read who each dancer is without having to guess what their costume “means” by just looking at it.

Costumes enhance the visual effect.

The art of creating dance costumes is much more than simply choosing fabrics and colors. Every aspect of a ballerina’s attire has a purpose and function, carefully designed to enhance the overall performance. Every element is intentional and impactful, from the freedom of movement allowed by special leotards to the graceful flow and flight portrayed by tutus. The power of a dance costume lies in its ability to visually match the emotions and movements of the dancer while enchanting and enthralling the audience. In dance, the costumes are an art form all on their own.

Costume choices play an integral role in telling the story behind each dance routine. They provide clues about what kind of characters are being portrayed and set the tone for the entire performance through color and texture choices. By understanding why costumes have such power over performances, we hope you will have better insight into creating memorable experiences through costuming decisions. Are you ready for a studio that can take your performance to another level with choreography, instruction, and costume selection? Contact the expert and high-trained staff at Evolution Dance Complex today!

6 Ways to Stay Motivated this Spring

March 1, 2023

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!

3 Ways Yoga Can Benefit Dancers

February 1, 2023

If you’re a dancer, chances are you’ve heard about the benefits of incorporating yoga into your dance practice.

But what is it about yoga specifically that can make you a better dancer? As it turns out, there are many ways that practicing yoga can help you become a stronger and more flexible dancer. Keep reading to learn the three ways that yoga can help you become a better dancer.

The history of yoga.

Yoga began as an ancient practice in India circa 3,000 BCE and has since evolved into various styles, including:

Vinyasa
Bikram
Restorative
Ashtanga
Kundalini
Hatha
Yin and more

Yoga has been used for centuries to promote physical and mental well-being. It’s no surprise that it can also be used to help improve your dance skills. Most dancers have been exposed to yoga at some point, but many dancers don’t realize that yoga can benefit your technique, athleticism, and artistry.

Yoga enhances a mind-body connection.

Yoga helps to create an awareness of how your body moves through space, which is an integral part of being a successful dancer. Through this mind-body connection, dancers can become more aware of their bodies in motion and understand how to control their movements without having to think about them too much. With this connection comes improved coordination and posture, both essential skills for dancers.

Yoga improves flexibility and strength.

Flexibility is an essential skill for any dancer; greater flexibility can help you perform complicated steps or poses easily. Yoga is excellent for increasing flexibility because it stretches your muscles and improves circulation throughout the body. In addition, strengthening your core muscles with yoga will help improve your stability when performing jumps or turns.

Yoga reduces stress.

Dancing can be physically demanding; long hours of practice often lead to fatigue, soreness, and even stress or anxiety. Practicing yoga regularly can reduce these feelings by calming the mind and relieving tension in the body. Yoga also encourages mindful breathing techniques that will help keep you centered during performance or practice sessions.

Incorporating yoga into your regular dance classes is an excellent way to enhance your physical strength and mental focus while improving flexibility and range of motion, all things that make us better dancers!

Whether you’re just starting in dance or have been performing for years, adding some simple yoga poses into your practice routine can make all the difference in terms of improvement and growth as a dancer.

8 Tips for Helping You Find Your Own Dance Style

January 1, 2023

Some dancers just have that ‘it’ factor.

A unique dance style that’s all their own and makes them stand out on stage. If you are wondering about finding and developing your individual style, we have eight tips to help you.

Master your mechanics.

You can only develop your style if you have your fundamentals down. That means mastering the mechanical skills you need for each dance genre you’re perfecting. With a strong foundation, you can execute movements and tell your story in a way that grips the audience and makes you stand out.

Study your favorite music.

The music you gravitate towards will be a source of inspiration when you’re struggling to find your style. There’s no right or wrong answer; it depends on what you like most and what resonates best with you.

Open your mind.

It can be easy to mimic your favorite dancer who inspires you while dancing. However, you will never grow your own style with this approach. If you want to challenge yourself and develop more, you have to forget about everyone else. Let your muscle memory and the music take over, and see how your body responds to it. Dance from your heart with passion and emotion, and you’ll be surprised at what emerges.

Expose yourself to different genres.

If you’re working to develop your style, exposing yourself to as many different dance genres and instructors as possible is crucial. If you force yourself into new worlds and out of your comfort zone, you’ll have a much more diverse dance background, which will help you find your style. Whether it’s acro, ballet, or hip hop working with different instructors, will help you gain a more accurate sense of your strengths and weaknesses, which can help during the development process.

Work alone.

Working on your style in the studio with eight to ten other dancers is difficult. It’s distracting and hard to focus on creating something unique and all your own. You should practice alone as much as possible outside of dance class. Whether at home, taking a walk, or in the studio, focus on practicing alone every week. You’ll be less self-conscious and better able to concentrate as you work.

Be sure to journal as you go so you can easily reference your sessions and figure out what you like and what you don’t like. You should also consider recording yourself so you can critique yourself afterward. Don’t be too hard on yourself when you’re watching the footage. Instead, look for moments that look uniquely like you and use that as insight for your next practice session.

[Want to know what it’s like to be a competitive dancer? Click here!]

Be patient.

You’re passionate about dance and desperately want to develop your style, but give it time. These things don’t happen overnight or even over a few weeks. A personal style is created over long periods of time, during experiences, with practice and hard work. Also, keep in mind that dance style is something that evolves constantly. So be open to change; change is ok! Embrace it, and remember it’s all a part of the adventure.

Confidence is key.

When it comes to two dancers performing, whether in the studio or on the stage, a big factor that can make one stand out over another is confidence. If you believe in yourself and feel good about the dance style you’re developing, then let it shine through. Your fellow dancers and instructors will undoubtedly take notice.

Dancers who push themselves to find their own dance style will begin to blossom quickly. The excitement of developing and progressing provides a sense of accomplishment in dancers, and when they do this, their confidence will soar as they grow more comfortable in their own skin.

Are you ready to take your child’s dance to another level and help your child find their style? Contact the expert and high-trained staff at Evolution Dance Complex today!

8 Realistic Resolutions for Dancers

December 1, 2022

Unfortunately, many of us don’t bother with resolutions because they are too hard to keep.

The key to sticking with your goals in the new year is avoiding extreme resolutions and expecting magical transformations. Instead, take practical baby steps toward your goals and decide to make better choices.

Here are eight simple and realistic resolutions that dancers can make to become better people and better dancers.

Focus on your health.

This just doesn’t mean stretching and exercising. It’s crucial to prioritize your physical, mental, and emotional health. Don’t let these things don’t take a back seat, especially as we embark on a fresh new year. Your health is everything, and it is your responsibility, so make self-care a priority in 2023.

Invest in some “me time,” whether it’s physical therapy for that sore knee, massages, healthy food choices, more family time, getting more sleep, or investing in a foam roller – take care of your needs. You can’t give back if you don’t give to yourself first.

Learn something new.

As a dancer, we know your schedule is pretty full, but take some time to learn something new that will make you better at dancing.

Some ideas include:

Learning an instrument
Yoga
Mixing music
Gymnastics
Martial arts

Be authentic.

A round of “great jobs” is pretty routine in the studio, but how often are your kudos truly genuine? A round of applause is nice, but an authentic compliment means so much more.

If you see a dancer working hard and improving, tell them in detail. If someone inspires you, let them know and thank them.

Keep a dance journal.

Take a few minutes to jot some things down in the evening. Note how you’re dancing, create a list of the classes you’ve taken, pieces you’ve been a part of, how you feel when you’re dancing, etc.

Keeping a dance diary will provide an easy way to review your training, where you are succeeding, and where you need some extra help. It’s essential to take inventory and reflect once in a while. This gives you more clarity on where you want to go and how to get there.

Make a new friend.

You can’t be best friends with everyone, but you can make a conscious effort to make a genuine connection with someone new. Get to know someone in class by asking them questions about their life. Be open and chat with new teammates at competitions.

You’ll never know the relationships you miss out on if you don’t take a chance.

Know your body and mind.

Understand when you need a break, and take it! The only thing worse than getting burnt out mentally or physically injured is to keep damaging yourself by continuing to dance when you need a moment.

Your body and mind will know when to take a break. Don’t get anxious at the idea. Instead, enjoy your time off to rejuvenate your mind and body. Then you can come back fully ready to dance and learn.

[Need tips for keeping that energy level high? Click here!]

Don’t compare.

There’s so much talent in the dance community that it’s easy to feel envious. However, comparisons aren’t beneficial. They only dull your passion for the art of dance.

Instead, if you develop a spirit of appreciation, you will find yourself being pushed by others’ successes instead of feeling threatened.

Get out of your comfort zone.

Say yes to more things that feel uncomfortable or scary. You don’t know what the future holds, and you’ll never know if you say no to things. Be open, and don’t be so quick to reject opportunities that come your way.

Use your instincts to make sound judgments, but do not let the fear of failure hold you back. Give new and uncomfortable things a chance, and see where it takes you!

‍These eight small, realistic resolutions will fuel your passion and work ethic as a dancer. This year, resolve to help you become a healthier, happier dancer. New Year’s resolutions should make you feel inspired and motivated, not anxious and overwhelmed. Start small and take realistic baby steps to help attain your goals.

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

5 Tips for Keeping a Dancers’ Energy Levels High

November 1, 2022

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.

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