Now that it is mid-January, most people feel the thrill of winter start to slowly wear off. We have seen the snow, we have done our fun winter activities and now it is just COLD! Dancers in the studio get tired of throwing on all those winter layers to and from class too. They may start to think… is it really THAT important to stay warm anyways?! We are here to report that YES! It is that important to stay layered and warm before and in between classes, even as the excitement of wearing that favorite Prestige hoodie wears off.

What is the big deal you ask?? This article from IDTA does an amazing job explaining the benefits of warming up. Dancers need to prepare their bodies for what they are asking during class. Muscles need heat to stretch and move to their max capacity. Because the temperatures drop in the winter, it is even MORE important to be intentional with a warm-up.

In all of our classes at Prestige, we include a warm-up at the beginning of class and it is for the very same reason listed above. We want to make sure that your dancers move safely no matter what the weather outside is like. So what can you do to help when it is cold outside?

• Talk to your dancer about why it is important to warm up before class.
• Bring your dancers a few minutes early to get a head start on warming up. While dancers catch up with their dance friends have them get moving with some light exercises. This is especially important while recovering from an injury (Ask your physical therapist for a pre-class warm-up).
• After class, bundle up to go outside. This is always a challenge with young dancers because they are hot after class but the cool-down is equally important. By bringing the body temperature down gradually, dancers can reduce muscle spasms and cramps.

Although these tips are especially important in the winter, they should be used all year long! Staying warm in dance class is a huge part of injury prevention, which is SO valuable to all dancers. Make sure your dancer knows the importance of it and let us know if you have questions. We are here to help and guide your dancer through it! The best part? Spring will be here before you know it!

1. Stay focused on goals. When you are tired, sore, and overwhelmed it is easy to forget why you are doing all of this in the first place. Try writing down one main goal and keep it somewhere visible.  By seeing your goal daily on a post-it note on your mirror, in a journal by your bed, on your school planner, etc. you will be more likely to remember the WHY. This will help push you through the more difficult times.
2. Get feedback from teachers. Sometimes burnout can come from being frustrated. “Why didn’t I get the solo?” “Why is my teacher so hard on me?” “Why can’t I nail my turns?” Sometimes, dance is HARD. Like, really hard! We don’t always leave class doing things perfectly and that can make a dancer want to give up! By checking in with teachers on what can be done differently in class, you get answers. You won’t waste time on negative self-talk and you won’t get to that place of wanting to give up.
3. Rest. Rest is SO important for dancers. Like we mentioned earlier, dance is demanding on the mind and body. If you start feeling overwhelmed or more stressed out than normal, make an effort to go to bed early (instead of going on your social media hehe!). When you have time off during your busy season, take that time off to rest instead of filling the space with other activities. We promise you will feel refreshed and ready to get back to work!
4. Talk to your parents and dance teachers. If you start feeling overwhelmed or run down, don’t be afraid to say something to your parents and teachers. Your parents want you to stay healthy and positive and your teachers want that too. We can all work together to figure out a plan to get you back on track.

So what do you think? Can you make it through this year without reaching the point of burnout? By following these steps we are confident you will! We are also super confident that you will do AMAZING things this year,  we are already off to a great start!

Did you dance as a kid? Were you on dance team in high school? Have you stood in awe watching dancers from the sidelines? Do you want a fun way to incorporate exercise into your life? If you answered yes to any of those questions, you are a GREAT candidate for our adult dance classes!

If you haven’t heard yet, Prestige Dance Studio offers ballet, tap, and hip hop for adults ages 18+. We want to encourage you to take a chance and try one of our adult classes no matter what your ability level! In case you need more convincing to give it a try, check out the 3 reasons why you will LOVE dancing as an adult.

• The workout. Dance is an amazing way to get your exercise in. In our classes, you will use your WHOLE body and probably use muscles you didn’t even know existed. It is cardio, strength training, and stretching all in one class. We promise you will leave class feeling like you got the most out of your time and have fun while doing it!
• Dance challenges your mind. Whether you are a beginner or more advanced, your brain will constantly be challenged during class. You will learn new choreography along with new steps that require deep concentration. Learning how to connect your mind to your body takes practice and you will do just that during our dance classes. As Henry Ford has said, “Anyone who keeps learning stays young.”
• It is dedicated time to focus on YOU. As adults, we spend most of our day focusing on other people. Whether it is our kids or people at work, we don’t often get time to focus on ourselves. Dance classes at Prestige will allow you to do just that. We physically and emotionally close the door to all outside distractions. When feeling stressed and overwhelmed, a little time to focus on YOU can be the best medicine.

Doesn’t that sound amazing?! We think so too! So what are you waiting for? You can view our current adult class offerings here.

Want to try an adult dance class before you commit? Schedule a FREE trial class by contacting us. We can’t wait to dance with you!

Lets’ talk about cross-training for dancers! We are super excited to be offering a Stretch & Strength class to our dancers Monday evenings with Miss Alyssa at Prestige Dance Studio this Fall. Anyone curious? Interested in giving it a try but unsure if it will make a difference in your technique? Spoiler alert.. it will Today we are going to break down what exactly cross-training is, why it is important, and also give you a few ideas for working in some conditioning at home.

Cross-training is training outside of your main activity that improves overall fitness. So for dancers, it would be swimming, pilates, yoga, running, lifting weights, or any activity that is NOT dancing. The goal is finding ways to build strength and increase flexibility in muscles that are not always targeted in a dance class. Dance classes tend to target the same muscles over and over again- which puts dancers at risk for overuse injuries and muscular imbalances. Training outside of dance can help to correct those imbalances and help dancers continue to make strides in their technique working their bodies in a new way. Listen to an expert weigh in!

Most dancers would agree that the way to get better at a certain skill is to repeat that skill a million times. While this is true; cross training can help dancers reach their goals faster and reduce dancers risk for an injury. Lets’ break down a grand jete (a leap). A dancer can practice her leaps every week faithfully but if she has weak glutes or is lacking the dynamic flexibility she needs for a perfect “split”, it’s going to be awhile before she starts to see any improvements. Now lets’ pretend that this dancer starts attending Stretch & Strength class with Miss Alyssa. She starts doing lunges and squats to work on her lower body strength. She also works on some squat jumps so she can practice engaging her glutes when she jumps. They do leg swings and spend additional time stretching. Not to mention the additional abdominal work! Any guesses as to how her leaps are going to look after a few months? My bet is that she is going to see big improvements.

Cross-training should be a part of your routine. Think about what you need as a dancer. What feedback do you get from your teachers? Do you need more flexibility, more strength, or more stamina? Pick an activity outside of dance that can support your goals. Cross-training can help you to make huge strides in your technique, avoid injury, and be a great stress reliever! Ready to get started? Miss Alyssa would love to see you in class. Contact the studio to set up your trial! Here are a few links to workouts that can be done at home. Happy cross-training dancers!

Beginners Pilates 20 Minute Workout

Quick Yoga Workout

Cardio and Strength Building Workout