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8 Realistic Resolutions for Dancers

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

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. 

Essential Do’s and Don’ts of Dance Class Etiquette

Your daily dance class is a special time and it’s important to take it seriously.

Understanding the dos and don’ts of dance class etiquette will help you have the best experience and dance education possible from your class.    

Everyone wants to be the teacher’s favorite, even in dance class, so there are a few simple rules of etiquette every dancer should know. Following these dance class etiquette tips will help you create good habits, stand out in auditions, and be more confident in performances.   

The DO’s   

DO make sure you are prepared.   

You always want to represent yourself in the best light, even during class. As dancers, it’s crucial to get in the habit of being prepared for that unpredictable moment when someone may notice you. Wear appropriate form-fitting clothes so your instructor can see your lines, keep your hair neat and back from your face, and remove jewelry. Most dance studios have specific rules for dress, so be sure to adhere to those.    

In addition to dressing appropriately, ensure you have eaten a good meal, drink plenty of water, and have snacks and water on hand.   

DO pay attention.   

Listening is a huge part of dance class etiquette. Staying focused and engaged while your teacher talks is respectful, and you will learn a lot if you keep your ears open. You can also learn from your peers. Listening to their questions and applying corrections will make you a better dancer.    

DO demonstrate spatial awareness.    

Dance classes are often crowded. Be aware of your movement, so you don’t step on or kick the other dancers around you.    

DO practice proper manners.    

Greet your teachers at the start of class, thank them if they offer you a correction, and be sure to apply that correction!    

Refrain from interrupting while they’re instructing by talking with your friends, practicing the choreography to the side, or asking questions. Questions should be asked once the teacher has finished.    

DO support fellow dance students.  

Respect your peers by giving them attention and as much of the studio space as possible when it’s their turn to dance. If the room is small or you’re expected to watch, give them your undivided attention.    

DO remember; dance class is for you!   

Class is a safe space to challenge yourself and grow as a dancer. Challenge yourself and focus on progress, not perfection. They are a great place to make connections, and perfect your dance etiquette.   

The DONT’s    

DON’T check your phone.   

Even if you have a 5-minute water break, sneaking a peek at your text messages or social media notifications is distracting to you and your classmates. Keep your phone on silent and tucked away.    

DON’T stand in front if you aren’t confident in the choreography.  

If you are new to the class or a specific combination, standing in the back is a good idea if you are unsure. Standing in front is a privilege and a responsibility since dancers behind you may be trying to follow along.   

DON’T arrive late or leave early.

Be considerate of your teacher and classmates by showing up on time and staying for the class duration. If you have to leave early or come late, notify your teacher before the start of class. Ensure your exit or entrance is swift and silent, so you’re not distracting.    

DON’T feed into bad habits.  

We all have pet peeves, and the truth is you probably have some bad habits you don’t even realize. This includes looking and acting like you’re bored or don’t want to be there. Standing with your arms crossed and with an apathetic expression gives off the impression you don’t care. Staying attentive and alert will keep your mind energized and shows your teacher you’re engaged in class.    

Dance classes open the door to learning and growing. There are so many positives to learning and taking the classes. If you follow all of the dos and don’ts of dance class etiquette, you will not only become a good student but positively stand out in any class.   

If you think dance classes are suitable for you or your child, keep these tips in mind to get the most out of your time in class. If you’d like to learn to dance and are in the Wilmington, NC, area, please contact our expert staff at Evolution Dance Complex. We’d love to share the joy of dance with you! 

01 Dec

8 Realistic Resolutions for Dancers

01 Nov

5 Tips for Keeping a Dancers’ Energy Levels High

15 Oct

Essential Do’s and Don’ts of Dance Class Etiquette