I hope you all enjoyed your summer! The break flew by, and I’m so excited to officially begin the new season with you all!
We are thrilled to welcome back our returning dancers and extend a warm welcome to the new members joining our dance family. This season promises to be filled with incredible opportunities for growth, creativity, and community. We are committed to providing a nurturing and challenging environment where each dancer can thrive and reach their full potential.
Rehearsal Schedules
Mini/Jr 1 Division:
- Mondays: 4:15 - 6:15 PM (7:15 for JR 1)
- Wednesdays: 3:15 - 6:15 PM
- Fridays: 4:15 - 6:15 PM (7:15 for JR 1)
- Saturdays: 9:00 AM - 12:30 PM
Jr 2 Division:
- Monday to Thursday: 4:15PM - 7:15PM
- Saturdays: 9:00 AM - 1:00 PM
Sr Division
- Monday to Thursday: 5:15 - 8:15PM (9:30 PM on Wednesdays for W.O.D. and H.H.I. Teams)
- Saturdays: 9:00 AM - 1:00 PM
Adult Division:
- Join us at IN-SHAPE in Cathedral City for early morning training 7AM - 9AM Monday, Tuesday, Thursday, Friday.
- Monday to Thursday: 7:15 - 9:30 PM (Wednesday Nights are rehearsals) You're welcomed to start earlier if available
- Saturdays: 9:00 AM - 1:00 PM (W.O.D. and H.H.I. Teams)
Company Events
- “KAR” (Kids Artistic Revue) in December in Riverside
- “Groove” Convention and Competition (details coming soon
- “The Date Festival” in Feb/March
- “Vibe Dance Comp” in February for teen division and adult division in March (we have to audition for this so getting in would be our sign that we’re ready!)
- “Dinner and Dance” event in November (all divisions)
- “Dancing in the Streets” Community Event (all divisions)
-W.O.D. (World Of Dance) We have to audition for this so getting in would be our sign that we’re ready!)
- H.H.I. (Hip Hop International)
- I.M.D. International Workshop
- I.M.D. June Show
- And more to come!
World of Dance Hawaii - October 5th, 2024
We are excited to announce that our Adult Team will be striving to participate in the World of Dance Hawaii on October 5th. This event is more than just a competition; it’s a five-day trip dedicated to team building, training, and showcasing our choreography. This opportunity is open to team members 18 and older. If we are unable to meet this goal we have options for US in Boston and Texas (Dates TBA)
Our Teen Division is also invited to compete at this event! We need at least 9 competing members to make this a reality, so let's make it happen dancers! We’ll be organizing fundraisers to cover travel and stay expenses. (See below)
To prepare for these events, we’ll be integrating choreography into the end of our required company classes. This will help our dancers grow in technique and performance skills, ensuring they’re well-prepared and confident.
To estimate the total cost, we'll need to calculate the following:
1. Flight Cost: Round-trip from Palm Springs International to Hawaii.
2. Hotel Cost: Accommodation for 5 nights.
3. Food Cost: Meals for 6 days.
4. Registration Fee: $50 per dancer.
5. Miscellaneous Expenses: Transportation, activities, and emergency funds.
Estimated Costs Per Dancer:
1. Flight Cost:
- Average round-trip flight cost: $600 (this can vary based on booking time and airline)
2. Hotel Cost:
- Average cost per night: $150 (based on double occupancy, sharing rooms)
- Total for 5 nights: $150 * 5 = $750 ($375/person)
3. Food Cost:
- Average cost per day: $50 (this includes breakfast, lunch, and dinner)
- Total for 6 days: $50 * 6 = $300
4. Registration Fee:
- $50 per dancer
5. Miscellaneous Expenses:
- Estimated at $100 per dancer for transportation, activities, and emergencies
Total Estimated Cost Per Dancer:
- Flight: $600
- Hotel: $375
- Food: $300
- Registration: $50
- Miscellaneous: $100
Total per dancer: $600 + $375 + $300 + $50 + $100 = $1,425
Here are some fundraiser ideas to help raise the necessary funds for your dancers' trip to World of Dance Hawaii:
Fundraiser Ideas
1. Crowdfunding Campaign:
- Create a crowdfunding campaign on platforms like GoFundMe or Kickstarter.
- Share your story, the importance of the trip, and how it will benefit the dancers.
- Use social media to promote the campaign and reach a wider audience.
2. Silent Auction:
- Collect donations from local businesses, such as gift certificates, products, or services.
- Host a silent auction at a community event or online.
4. Dance Workshops:
- Offer dance workshops or masterclasses taught by your instructors and advanced students.
- Charge a fee for participation and offer different styles and levels to attract a wide audience.
5. Car Wash:
- Organize a car wash event in a high-traffic area weekly.
- Encourage dancers and their families to participate and promote the event through local businesses and social media.
6. Bake Sale:
- Host a bake sale at local events, community centers, or schools.
- Include a variety of baked goods made by the dancers and their families.
7. Raffle:
- Sell raffle tickets for a chance to win donated prizes such as electronics, gift baskets, or experiences.
- Promote the raffle through your dance studio's network and community events.
8. Sponsorship Letters:
- Write personalized sponsorship letters to local businesses and community members.
- Explain your goals, the significance of the trip, and how they can help.
9. Benefit Performance:
- Organize a special performance featuring your dancers.
- Sell tickets to the event and include a donation option for those who cannot attend.
10. Merchandise Sales:
- Create and sell custom merchandise such as t-shirts, hoodies, water bottles, and dance gear.
- Use an online store or sell at events and through the studio.
11. Restaurant Fundraiser Night:
- Partner with a local restaurant to host a fundraiser night where a percentage of the sales go to your dance team. Every Friday a new restaurant is set up.
- Promote the event to ensure a good turnout.
12. Online Auction:
- Host an online auction with items and experiences donated by the community.
- Use platforms like eBay for Charity or a dedicated auction website.
Budget Considerations
- Flight Cost: Research the cost of round-trip flights from Palm Springs International to Hawaii.
- Hotel and Food: Estimate the cost of accommodation and meals for 5 nights and 6 days.
- Registration Fee: Include the $50 registration fee per dancer.
- Miscellaneous Expenses: Account for transportation, extra activities, and emergency funds.
Execution Plan
1. Set a Fundraising Goal: Calculate the total amount needed per dancer and multiply by the number of dancers.
2. Create a Timeline: Outline when each fundraiser will take place leading up to the trip.
3. Assign Roles: Delegate tasks to team members, parents, and volunteers.
4. Promote: Use social media, email newsletters, flyers, and community boards to spread the word about your fundraisers.
5. Track Progress: Keep a record of funds raised and adjust your plan if needed to meet your goal.
Additional info:
Expectations and Policies
Behavior and Conduct:
- We expect everyone to maintain high standards of behavior. Respect for instructors, fellow dancers, and our studio environment is key.
- Positive attitudes and dedication to practice are essential for individual and team success.
Parental/Spousal Involvement:
- Everyone’s support is crucial! Please support fundraising efforts, and encourage consistent attendance and effort in classes and rehearsals.
Fundraising and Support:
- Fundraisers will support our scholarship fund and help cover competition participation costs. Your involvement and support are greatly appreciated.
Financial Information
Tuition Fees:
- Monthly tuition is due by the 10th of each month. A late fee of $15 will be applied for late payments.
- Company rates: $249 for Mini and Jr 1 divisions, $299 for Jr 2 & Sr Divisions, and $199 for Adult.
Additional Costs:
- Costume Fees: $300 annually
- Registration Fee: $35 (due upon registration)
- Production Prop Fee: $50
Scholarship Information:
- We offer scholarships to students who show exceptional commitment. Recipients must maintain high standards of attendance, effort, and participation. Please respect our scholarship program to allow deserving students this opportunity.
Health and Safety Protocols
- Perform daily wellness checks before classes.
- Encourage regular hand washing and use of hand sanitizers.
- Utilize recovery tools (Epsom salts available at the studio). Donations are welcome!
Communication and Contact Information
Updates:
- Announcements will be communicated through Telegram and our studio's website under “Newsletter.” Follow us on social media for class videos and updates.
Contact:
- For any questions or concerns, please reach out to me directly at 760-333-3418 or inmovementdance@gmail.com.
Parent Opportunities
Starting October, morning classes for parents will be available on Monday, Wednesday, and Friday mornings. Schedule coming soon!
Additional Updates
Teaching Opportunities:
- If you taught this summer and want a regular teaching spot, please schedule a time with me. Opportunities are available at the studio and a second location.
Alice in Wonderland Production
Show Dates:
- Filming: June 13th at 6:30 PM
- Live Performances: June 14th at 4:30 PM & 7:30 PM
Cast and Roles:
- Graduates get first dibs on characters. We’ll double cast to ensure competent understudies and provide more opportunities. Let me know which role you’re interested in (list Alice character cast list for reference).
Closing Remarks
We have ambitious goals this season, and now that the break is over, it’s time to get to work! 😌🤩😎🙌 I’m so blessed to have you all on this journey and can’t wait to get back into classes with you all!
Thank you for being a valued part of the In Movement Dance family. Let’s make this season the best one yet!
Stay tuned for the adult newsletter with all the adult season details… 🫶
Warm regards,
Anthony Vega
In Movement Dance LLC
Company growth and development plan for the year:
Weeks 1-4: Foundations and Goal Setting
1. Understanding Growth Mindset vs. Fixed Mindset
- Introduce the concepts of growth mindset and fixed mindset.
- Discuss how a growth mindset can positively impact dance and personal life.
- Activity: Reflect on past experiences where a growth mindset made a difference.
2. Benefits of a Growth Mindset
- Explore the advantages of adopting a growth mindset in various aspects of life.
- Share real-life examples of individuals who thrived with a growth mindset.
- Activity: Group discussion on personal benefits experienced from a growth mindset.
3. Creating SMART Goals
- Learn to set Specific, Measurable, Achievable, Relevant, and Time-bound goals.
- Discuss the importance of clear goal-setting for personal and professional growth.
- Activity: Write and share individual SMART goals for the season.
4. Tracking Progress and Adjusting Goals
- Teach methods for monitoring progress towards goals.
- Discuss the importance of being flexible and adjusting goals as needed.
- Activity: Develop a progress tracking system and share with the group.
Weeks 5-8: Embracing Challenges and Building Resilience
5. Stepping Out of Your Comfort Zone
- Encourage taking on new and challenging tasks.
- Discuss how stepping out of comfort zones leads to growth.
- Activity: Share a recent experience of stepping out of your comfort zone.
6. Turning Challenges into Opportunities
- Explore how challenges can be reframed as opportunities for growth.
- Share stories of individuals who turned challenges into successes.
- Activity: Reflect on a current challenge and brainstorm ways to turn it into an opportunity.
7. What is Resilience?
- Define resilience and its significance in personal and professional life.
- Discuss how resilience helps in overcoming obstacles.
- Activity: Reflect on a time you demonstrated resilience.
8. Techniques to Build Resilience
- Learn strategies to build mental and emotional strength.
- Practice mindfulness and other resilience-building techniques.
- Activity: Share a resilience-building technique that works for you.
Weeks 9-12: Learning from Failure and Feedback
9. The Importance of Failure in Growth
- Understand the role of failure in personal and professional development.
- Discuss how failure provides valuable learning experiences.
- Activity: Share a personal story of failure and what you learned from it.
10. Famous Failures and Their Lessons
- Explore stories of well-known figures who turned failures into successes.
- Discuss the lessons that can be learned from their experiences.
- Activity: Research and present on a famous individual who overcame failure.
11. The Power of Constructive Feedback
- Emphasize the importance of constructive feedback in growth.
- Learn how to give and receive feedback effectively.
- Activity: Pair up and exchange constructive feedback on recent performances.
12. Giving and Receiving Feedback Gracefully
- Discuss the emotional aspects of receiving feedback.
- Learn techniques for handling feedback with grace and using it for improvement.
- Activity: Role-play feedback scenarios and practice responding gracefully.
Weeks 13-16: Performance Skills and Personal Development
13. Expressing Emotions Through Dance
- Teach how to convey emotions effectively through dance movements.
- Discuss the importance of emotional expression in performances.
- Activity: Perform a piece focusing on emotional expression and share experiences.
14. Stage Presence and Confidence
- Learn techniques to build stage presence and confidence.
- Discuss how confidence impacts performances.
- Activity: Practice performing with a focus on stage presence and receive feedback.
15. Consistent Practice and Improvement
- Emphasize the importance of regular practice for continuous improvement.
- Discuss strategies for maintaining consistency in practice routines.
- Activity: Create a weekly practice plan and share with the group.
16. Understanding Self-Talk and Identifying Negative Thoughts
- Explore the impact of self-talk on performance and well-being.
- Learn to identify and challenge negative self-talk patterns.
- Activity: Reflect on recent self-talk and identify areas for improvement.
Weeks 17-20: Positive Self-Talk and Professionalism
17. Transforming Negative Thoughts and Practicing Positive Affirmations
- Learn techniques to transform negative thoughts into positive affirmations.
- Discuss the benefits of positive self-talk.
- Activity: Create and share personal positive affirmations.
18. Building a Dance Resume
- Guide on creating a professional dance resume.
- Discuss the key components and presentation of a dance resume.
- Activity: Draft and review personal dance resumes.
19. Audition Techniques and Tips
- Teach effective audition strategies and techniques.
- Discuss the importance of preparation and presentation in auditions.
- Activity: Conduct mock auditions and provide feedback.
20. Networking in the Dance Industry
- Explore the importance of building professional connections.
- Learn strategies for effective networking in the dance industry.
- Activity: Plan and practice networking scenarios.
Weeks 21-24: Health, Wellness, and Career Development
21. Nutrition for Dancers
- Discuss the importance of proper nutrition for dance performance.
- Learn about balanced diets and nutrition plans for dancers.
- Activity: Create a personal nutrition plan and share with the group.
22. Preventing Dance Injuries and Recovery Techniques
- Teach methods for preventing common dance injuries.
- Learn recovery techniques to ensure long-term health and performance.
- Activity: Discuss personal experiences with injuries and recovery strategies.
23. Balancing Dance and Personal Life
- Discuss the challenges of balancing dance commitments with personal life.
- Learn strategies for maintaining a healthy balance.
- Activity: Create a balanced schedule and share with the group.
24. Understanding Contracts and Negotiations
- Explore the basics of dance contracts and negotiation skills.
- Discuss common terms and conditions in dance contracts.
- Activity: Review sample contracts and practice negotiation scenarios.
Weeks 25-28: Choreography and Creativity
25. Basics of Choreography
- Introduction to the fundamental principles of choreography.
- Discuss the creative process of choreographing dance routines.
- Activity: Create and present a short choreography piece.
26. Finding Your Choreographic Voice
- Encourage creative expression in choreography.
- Discuss how to develop a unique choreographic style.
- Activity: Share and discuss individual choreographic styles.
27. Collaborating on Choreography
- Teach collaboration techniques for group choreography.
- Discuss the benefits and challenges of collaborative choreography.
- Activity: Work in groups to create a collaborative choreography piece.
28. Adapting Choreography for Different Settings
- Learn how to adjust routines for various performance environments.
- Discuss the importance of versatility in choreography.
- Activity: Adapt an existing piece for a different setting and perform.
Weeks 29-32: Cultivating Curiosity and Industry Knowledge
29. The Role of Curiosity in Growth
- Highlight the importance of curiosity in continuous learning.
- Discuss how curiosity drives innovation and creativity.
- Activity: Explore a new dance style or technique and share the experience.
30. Exploring New Dance Styles and Techniques
- Encourage exploring different dance styles to enhance versatility.
- Discuss the benefits of learning multiple dance techniques.
- Activity: Take a workshop in a new dance style and reflect on the experience.
31. History of Dance
- Provide a historical overview of dance and its evolution.
- Discuss influential figures and moments in dance history.
- Activity: Research and present on a specific period or style in dance history.
32. Current Trends in Dance
- Discuss current trends and their impact on the dance industry.
- Explore how trends influence dance styles and performances.
- Activity: Analyze and perform a piece inspired by current dance trends.
Weeks 33-36: Time Management and Marketing
33. Effective Time Management Strategies
- Teach time management skills to balance practice and personal life.
- Discuss prioritization and scheduling techniques.
- Activity: Develop a weekly schedule incorporating all essential activities.
34. Building Your Personal Brand
- Learn how to create and promote a personal brand as a dancer.
- Discuss the importance of a personal brand in the dance industry.
- Activity: Create a personal brand statement and share with the group.
35. Effective Use of Social Media
- Discuss leveraging social media for self-promotion and networking.
- Learn strategies for creating engaging content.
- Activity: Plan and execute a social media campaign for a dance project.
36. Creating a Professional Portfolio
- Guide on building a professional dance portfolio.
- Discuss the key components of a portfolio.
- Activity: Compile and review personal portfolios.
Weeks 37-40: Teamwork, Community, and Adaptability
37. The Importance of Teamwork
- Highlight the value of working as a team in dance.
- Discuss strategies for effective teamwork and collaboration.
- Activity: Participate in a team-building exercise.
38. Effective Communication within a Team
- Teach effective communication skills for teamwork.
- Discuss how to handle conflicts and maintain positive team dynamics.
- Activity: Role-play communication scenarios and practice effective techniques.
39. The Importance of Community Involvement
- Encourage community participation and giving back.
- Discuss the benefits of being involved in the dance community.
- Activity: Plan and participate in a community dance event.
40. Adapting to Different Dance Environments
- Learn how to be adaptable in various dance settings and situations.
- Discuss the importance of versatility as a dancer.
- Activity: Reflect on experiences of adapting to different environments and share insights.
Weeks 41-44: Professional Conduct and Ethics
41. Ethical Issues in Dance
- Discuss ethical considerations and dilemmas in the dance industry.
- Learn how to navigate ethical issues professionally.
- Activity: Debate on ethical scenarios and discuss solutions.
42. Maintaining Professional Relationships
- Teach how to build and maintain professional relationships in dance.
- Discuss the importance of networking and mutual respect.
- Activity: Share experiences of professional relationships and how they were maintained.
43. Handling Rejection and Criticism Gracefully
- Learn strategies for dealing with rejection and criticism.
- Discuss how to use criticism constructively for growth.
- Activity: Reflect on a time you faced rejection or criticism and how you handled it.
44. Respecting Diversity and Inclusion in Dance
- Emphasize the importance of diversity and inclusion in the dance community.
- Discuss ways to promote inclusivity and respect.
- Activity: Plan an event or workshop focused on celebrating diversity in dance.
Weeks 45-48: Reflecting on Progress and Continuous Improvement
45. The Importance of Reflection
- Discuss the value of self-reflection in personal and professional growth.
- Learn methods for effective reflection.
- Activity: Reflect on the past year and identify key learnings.
46. Evaluating Personal and Team Growth
- Teach methods for evaluating growth and development.
- Discuss how to measure progress and set future goals.
- Activity: Conduct a personal and team evaluation session.
47. Adjusting Strategies Based on Reflection
- Learn how to adjust strategies and plans based on reflections.
- Discuss the importance of being flexible and adaptive.
- Activity: Develop a plan to implement changes based on reflections.
48. The Philosophy of Kaizen (Continuous Improvement)
- Introduce the concept of continuous improvement and its relevance to dance.
- Discuss how to apply Kaizen principles to personal and professional life.
- Activity: Identify an area for continuous improvement and create an action plan.
Weeks 49-52: Planning for the Future and Lifelong Learning
49. Setting Yearly Review and Goals
- Guide on setting goals for the upcoming year.
- Discuss the importance of long-term planning.
- Activity: Create and share individual goals for the next year.
50. Seeking Continuous Feedback
- Emphasize the importance of ongoing feedback for growth.
- Learn how to seek and use feedback effectively.
- Activity: Plan a system for regular feedback and share with the group.
51. Staying Motivated for Lifelong Learning
- Discuss strategies for maintaining motivation and enthusiasm for learning.
- Explore the benefits of lifelong learning.
- Activity: Share personal experiences of lifelong learning and how it has impacted growth.
52. Planning for the Next Year of Growth
- Reflect on the past year and plan for the future.
- Discuss how to build on the achievements and learnings of the current year.
- Activity: Create a comprehensive plan for personal and professional growth for the next year.
Call to Action: Personal Development for a Thriving Dance Community
Dear Team,
As we embark on this new season, I want to introduce an exciting initiative that will not only enhance your dance journey but also prepare you for a sustainable career within the dance industry. Our goal is to create a thriving community where every member can contribute to incredible shows while developing skills that offer "safe" job opportunities. This initiative is crucial for everyone, regardless of age or division, as the sooner you start, the more progress you will make, ensuring you are primed and ready to enter the industry upon graduation.
Why This Matters
By developing skills in areas closely connected to the dance industry, you can ensure a stable and fulfilling career. This will allow you to stay connected to the art form you love while having a reliable job that supports you. Imagine being part of a community where we create stunning performances together, each bringing unique talents to the table.
Areas for Personal Development
Here are some specific areas where you can start developing your skills:
1. Costume Design and Seamstress Work
- Learn the art of designing and sewing costumes.
- Participate in workshops to enhance your sewing and design skills.
- Contribute to creating beautiful costumes for our shows.
2. Prop Construction and Set Building
- Develop skills in constructing and building props and sets.
- Engage in hands-on projects to design and build stage sets.
- Ensure our performances have visually stunning and well-crafted sets.
3. Lighting and Sound Design
- Gain expertise in lighting and sound technology.
- Work with our technical team to learn the intricacies of theater production.
- Enhance the overall experience of our performances with professional lighting and sound.
4. Choreography and Teaching
- Explore the creative process of choreography.
- Assist in teaching younger students, gaining experience as an educator.
- Prepare to become a professional choreographer or dance instructor.
5. Marketing and Social Media Management
- Learn how to effectively promote our performances and classes.
- Develop skills in social media management and marketing strategies.
- Help build a strong online presence for our dance community.
6. Event Planning and Management
- Acquire skills in organizing and managing dance events.
- Plan and coordinate shows, workshops, and community events.
- Ensure our events run smoothly and professionally.
7. Dance Photography and Videography
- Learn the skills of capturing dance through photography and videography.
- Work on creating promotional materials, documenting performances, and producing dance films.
- Contribute to the marketing and archival efforts of the dance community.
8. Dance Medicine and Physical Therapy
- Gain knowledge in dance medicine, injury prevention, and physical therapy.
- Provide support and care for dancers' physical health.
- Ensure the well-being and longevity of dancers' careers.
9. Arts Administration and Management
- Develop skills in arts administration, including budgeting, fundraising, and grant writing.
- Manage the administrative aspects of running a dance studio or company.
- Ensure the smooth operation and financial stability of our organization.
10. Dance Therapy
- Train in dance therapy techniques to help others heal and express themselves through movement.
- Work with diverse populations, including those with disabilities or trauma.
- Use dance as a tool for emotional and psychological well-being.
How to Get Started
1. Identify Your Interest: Think about which area excites you the most and aligns with your skills and passions.
2. Set Goals: Create specific, achievable goals for your personal development in this area.
3. Seek Resources: Utilize available resources, such as workshops, online courses, and mentorship opportunities.
4. Get Involved: Actively participate in projects related to your chosen area. Volunteer to help with costumes, props, or event planning.
5. Share Your Progress: Keep us updated on your progress. Share your achievements and milestones with the team.
A United Community
By developing these skills, you will not only secure a stable future but also contribute to a united, versatile, and thriving dance community. We will work together, train together, and create extraordinary performances that reflect the diverse talents of our team. Let’s embrace this opportunity to grow both as dancers and as professionals in the industry we love.
Take Action Now
Let's start this journey today. Choose your area of personal development, set your goals, and dive into the resources available. Together, we will build a community that excels on stage and thrives offstage.
Stay committed, stay passionate, and let's make this season the best one yet.
Best regards,
Anthony Vega
HEY IMD FAM!
It's been such a great first two weeks back! I’ve noticed a significant step up in your professionalism during class, and I want to acknowledge and appreciate that. Your dedication is evident in how you’re showing up—both in attitude and attire. Let’s continue to build on this momentum as we move forward in our training.
If you missed this past week we began our company supporting skills training and some general information to introduce more information about the styles we’re teaching…you can find some make up assignments below that I ask you watch to make sure you’re honoring your training as an IMD dancer. Mini company families we encourage you to watch these with your child and find time to share in the learning with your kids! This makes for a great boding opportunity and is a way to share in their interests.
Mindset - https://youtu.be/KUWn_TJTrnU?si=ynJawMiSLGwJQ_Im
Ballet Methodology: https://youtu.be/ZGT4g7FHSvA?si=UviBptRIDOlKrkCU
Ballet Positions of the body: https://youtu.be/zQl78gCPHxs?si=5A4W9neGoIGpXb7E
Hip Hop Facts: https://youtu.be/ogwHu-bOACI?si=yajMKj_aSfLZYnp5
Elements of Hip Hop: https://youtu.be/ihr1A4gQ-Cc?si=zSl8ogNPYbYEX9cn
To further support you in this journey, I want to share some essential self-care and active recovery practices that are crucial for athletes at your level. These guidelines are well-recognized and respected across the training community and are designed to help you perform at your best, both mentally and physically.
Active Recovery Practices
1. Stretching & Mobility Work: Incorporate dynamic stretching before class and static stretching post-class. Focus on major muscle groups, particularly those heavily used in dance like hamstrings, calves, and the lower back. This helps in preventing injuries and improving flexibility.
2. Foam Rolling: Spend 10-15 minutes post-class on foam rolling to release muscle tightness and improve blood circulation. Target areas like your IT bands, quadriceps, and back. If you don’t have a foam roller, you can also utilize tools like tennis balls or soft balls, rolling pins…get creative!
3. Rest Days: Ensure you’re taking at least one full rest day per week to allow your body to recover. Active rest days can include light activities like walking or yoga to keep your body moving without the intensity of you prefer.
4. Hydration: Proper hydration is critical. Aim for at least 8-10 glasses of water a day, and consider adding electrolytes (like a pinch of sea salt or a specialized supplement) if you’re sweating heavily during practice.
5. Sleep: Aim for 7-9 hours of quality sleep each night. This is when your body repairs muscles and consolidates memory, both essential for dance training.
https://youtu.be/44ddtR0XDVU?si=5jIDPRgnTYVGRo8P
Nutritional Advice
1. Balanced Meals: Each meal should include a mix of protein (like lean meats, fish, or legumes), healthy fats (such as avocados, nuts, or olive oil), and complex carbohydrates (like whole grains, fruits, and vegetables). This balance fuels your body and aids in recovery.
2. Pre- and Post-Workout Nutrition:
- Pre-Workout: Have a small snack 30-60 minutes before class, like a banana with almond butter or a piece of whole-grain toast with a boiled egg. This provides quick energy.
- Post-Workout: Within 30 minutes of training, refuel with a snack rich in protein and carbs—like a smoothie with protein powder, spinach, and berries. This helps repair muscles and replenish glycogen stores.
3. Consistent Eating: Don’t skip meals. Eating consistently throughout the day maintains energy levels and keeps your metabolism steady.
4. Supplements: If needed, consider supplements like Vitamin D, Omega-3s, or a multivitamin, but always consult with a healthcare provider first.
Always consult with a health care provider with experience in nutrition as not every general practitioners gets enough training in this area to advise athletes, especially If you have specific dietary needs.
Class Etiquette & Attire
I’ve been impressed with the way many of you have been showing up, but let’s continue to elevate our professionalism:
- Attire: Continue to wear appropriate dancewear that allows for full movement and aligns with our company’s aesthetic. Proper shoes are essential, so please ensure they are in good condition.
- Punctuality: Arrive 10-15 minutes early to prepare your body and mind for class. This also helps in maintaining a focused and disciplined environment.
- Mindset: Bring a positive and focused mindset to each session. Remember, your energy influences the entire room, so let’s keep it strong and supportive.
These practices are not just recommendations—they’re required for athletes at your level. By incorporating these habits, you’re not only taking care of your body but also setting yourself up for success in your professional dance career.
Let’s continue to strive for excellence, both in the studio and beyond. I’m proud of the progress we’ve made so far, and I’m excited to see where this journey takes us.
Keep up the great work!
Best,
Vega
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