Cross–training may or may not be a missing link for you as a dancer. It’s possible you’ve got your cross–training plan all figured out, but if you don’t, no worries, most dancers are a bit lost when it comes to cross–training.

To find the best way of eating for your needs, experimentation is required. This is true for cross-training as well. For some of you lifting weights will be ideal, for others Pilates or Pilates reformer sessions will work best, and for others yoga or cardio might be beneficial.

Things to consider for some of the most popular cross-training options…

1.Weight Lifting

• Studies have shown that resistance training can be used to help improve mood.1
• Frequency is often not a factor. The increase in strength is often similar whether you lift weights more or less frequently.2
• Don’t fear “bulking up.” Women don’t have the hormonal capacity to get “big.”

2. Pilates Reformer or Mat Exercises

• Ideal if you need more focus on abdominal strength and trunk stabilization. An easy way to determine if your core is weak is to assess any back pain you experience.
• Pilates, especially reformer exercises, can help to balance out your muscles and physical proportions.
• The physical movement of Pilates can also have a positive impact on emotional well-being and self perception.3
• Again, pilates is not likely to be something you have to do every single day to reap the benefits. For most, 2-3 times per week would be beneficial.

3. Yoga

• For dancers, one of the greatest potential benefits of yoga is movement without a mirror. Taking the focus away from how you look and putting it instead on what your body can do is extremely positive.
• Combining the goals of strength and flexibility, yoga is supportive especially if you experience muscle tightness or want to improve stability.
• To go a little deeper into the benefits of yoga for dancers, check out this interview with Louisville Ballet dancer + yogi Leigh Anne Albrechta.

4. Cardiovascular Exercise

• Cardio can support your dancing, but it’s essential to find a balance.
• Hours of cardio each day can have the opposite effect leading to fatigue and less energy and stamina for class and rehearsals.
• High Intensity Interval Training isn’t shown to have a more positive impact on stamina and endurance than sustained cardio like swimming, running, or the elliptical.

Whatever you do for cross-training, you should enjoy it!

Dancers are consistent with dancing. It’s what you love to do, and it’s been drilled into your head that missing a day can be detrimental (not true, but that’s a topic for another day). Whatever you choose to do for cardio, find something you enjoy that you can stick to. Just like with food — that’s the only way you’ll see the potential positive impact in your dancing.

If you’re unsure where to start, pick one thing and include it in your schedule a few times a week. Stick to it for 2-4 weeks so you can see how it makes you feel and how it impacts your dancing.

Throughout your time dancing, it’s a good idea to switch up your cross-training and try new things. Keeping your body guessing can build strength and wake up your body in new ways that will help you to continue improving as an athlete and artist.

The post Improve your dancing with this missing link appeared first on The Whole Dancer.

As a dancer you have very specific needs and goals from a physical and training standpoint. It’s becoming much more popular to seek out a trainer to help you with cross – training. I’m hoping it’s also becoming more popular to find a Health Coach (like me!) to help you with nutrition and mindset around food and your body.

I’ve heard from many dancers that they’ve worked with nutritionists before who didn’t have a dance background. They felt like those nutrition professionals weren’t understanding of their goals as dancers. Non – dancer’s are not going to fully understand the demands of the dance world.

This applies to trainers as well. If you find any run of the mill trainer who has no knowledge or background in dance then they’re not going to understand your goals. Check out this video or read on for more!

Utilize the internet.

We no longer have to find someone who lives within driving distance to work with them. Trainers can work with you by skype or video call – they can still assess your alignment and how you’re working.

You already have body awareness so you shouldn’t need someone checking and manipulating your body into proper form.

Get specific needs met by specific people.

Personal trainers often have a specific way of eating that they promote to clients. Eat this “high-fat, low carb” style and you’ll definitely reach your goals. However, when you work with someone who is focused only on the nutrition perspective they’ll usually help you work through different eating styles and support you in finding what works for your personal needs.

Have a team of people that you work with.

You have the technical and training aspect down (if you don’t, seek out better dance training). If you need physical therapy for injury prevention then seek it out. If you aren’t sure how to address your weaknesses in dance with your cross training, find a trainer to help. If you’re looking for support in fueling yourself and maintaining a positive lifestyle, seek out a Health + Lifestyle Coach to support your goals.

Athletes work with a host of different professionals and you’re putting the same (if not more) pressure on your body to perform. Why wouldn’t you need and benefit from the same support?

Is this an investment? Yes. So think about how you can make it work for you. Maybe choose 1 professional to work with at a time. Find a trainer, have them help you develop training plans for a few months, then move on to a nutrition professional. You might find that you need to or want to spend more time with one person to really work deeply on one area.

Think about the area that you think needs the most immediate attention. Maybe set up a free chat or session with different people who might be able to help! Interested in exploring Health/Lifestyle Coaching? Set up a clarity session with me! Fill out this form:

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If I think we’re a good fit, I’ll reach out to set up a FREE Clarity Session!

A personal trainer should…

See you dance. If they have a dance background and danced professionally, they’ll see what you might be able to work from and how you’ll benefit from personal training. They should be able to provide you with a clear plan of action and detail what changes you’ll see in your body and dancing from your working together.

If it’s not clear how things can change or improve, they might not be a good fit for you. If you need trainer suggestions, reach out to me and I’ll refer you to someone!

The post What to Look for in a Personal Trainer appeared first on The Whole Dancer.

with Louisville Ballet Dancer/Yogi Leigh Anne Albrechta

Yoga is associated with flexibility much more so than strength. Therefore, it’s easy for dancers to write it off as something they could too easily master or something that might not be super beneficial to their dance goals.

When you look at yoga from an insider’s perspective, it’s much more about the components of control and strength to support your flexibility. As a dancer, this could be an essential support for your dancing.

I sat down with Leigh Anne Albrechta in The Whole Dancer Facebook Group to discuss the benefits of this practice for dancers. Leigh Anne dances with the Louisville Ballet and has been teaching and practicing yoga for many years. In our chat, she pinpoints the ways this form of cross – training can support you not just in flexibility but also in the building of your strength in dance. Check out our chat here:

Beyond the physical benefits, it might provide dancers with significant psychological and emotional benefits as well. My personal experience in yoga provided some of the first times I was appreciating my bodies abilities beyond how it looked. I was able to turn inward and feel my strength without worrying about creating a perfect shape. It took lots of trial and error and exploration to find classes and instructors I enjoyed but the journey was well worth it.

For many dancers, the mental calm that yoga might provide could be a missing component in not just your dancing but your life. It might allow you to relax into yourself and find greater physical awareness than you might gain from dance alone. The benefits are many.

Have you tried yoga yourself? What was your experience? Share in the comments!! I’d love to hear from you.

The post Yoga as Cross Training for Dancers appeared first on The Whole Dancer.

Guest post by Tanya Trombly of Bulletproof Ballerina

As a dancer, your most important tool is your body, right? So, why is it that you tend to so easily get caught up in practices and mindsets that destroy it?

I know what you are thinking: How can you say that? I do so much every single day to make my body and my ballet better! I’m constantly trying to improve and get healthier, leaner, stronger, more fit, more flexible, gain stamina, etc.

Ironically, this is exactly what is defeating you and preventing you from getting to your next level. Allow me to explain.

There’s no question that cross-training is becoming more popular in the dance world. As someone promoting dancer-specific cross-training, you would expect me to be 100% behind this new trend.

But to be honest, instead of being excited about ushering in this new age of cross-training for dancers, I’m actually quite concerned.

With the way most dancers view cross-training, there’s a good chance they’re doing even more damage to their bodies than if they weren’t cross-training at all.

Dancers have a tendency of taking things to the extreme, thinking more is better. In terms of cross-training, the traditional bunhead mindset will have you thinking the more you punish yourself, the more work you put in, the more classes you take, surely the more you will be rewarded for your efforts with ballet success.

But, this over-achiever quality will have you tearing down and destroying your body in your very efforts to enhance it.

Instead of using cross-training to accompany your art, as a method to elevate your body to another level and ready it for more intense dancing, it becomes just another item on your agenda for the day, another task to cross off your list, and a way to make yourself feel “worthy.”

As an artist and an athlete, your cross-training has to have a purpose – to support your ballet. And, that purpose doesn’t involve squeezing in a whole litany of exercises and extra classes every single day in addition to your already physically taxing technique class and rehearsal schedule just to get your “cross-training requirements” in.

I know your mindset. I’ve been there. You start doing a series of exercises one day in an effort to get better. The next day, you have to do that same amount of exercise or else you’ll feel guilty for slacking off.

Then, a few weeks later, you notice that you’re still not “good enough,” so you add in even more reps and exercises. Before you know it, you have a list of two hours-worth of exercises that you try to squeeze in before class or at night after you are exhausted from a long day of rehearsals.

You start to despise this routine. You dread doing this routine. But, you can’t stop. You have to do it every day. If anything, you must keep adding more onto your already exhausting schedule. Otherwise, you will lose progress and never get ahead. You’ll never be good enough. Sound familiar?

If the purpose of cross-training is indeed to make dancers more equipped and resilient in their art, why does it seem like the opposite results are trending? As cross-training is becoming more popular in the dance world, we are seeing more injuries and at younger ages.

It’s astonishing how many dancers are requiring surgery and major layoff periods when their bodies are in what should be their heyday. These injuries are not only detrimental to our precious bodies, but also devastating to our careers.

We only get a small window of opportunity to do our craft. With such short careers as it is, any time wasted on the sidelines where you can’t practice your art is gut wrenching. You can’t get that time back.

Yes, the dance world is constantly elevating and requiring more physicality from its dancers, but it shouldn’t be at the expense of its dancers. Something is wrong. And, I don’t think it’s because we can’t handle the new demands of our art, but because we are not training properly.

If we keep going overboard with our training, doing too much and burning out our bodies, injuries are bound to happen.

Exercise is a stressor. That’s what most people don’t realize. By its nature, exercise creates micro-damage to your body. This is an essential part of the super compensation process.

The rest and recovery period after an intense exercise bout is also an essential part of the process, but this is often neglected. If you don’t respect this concept and never give your body a chance to recover and actually reap the benefits from the work you are doing, you are going to end up just wearing your body down.

Instead of making it stronger and more resilient with cross-training, you will actually endanger your body by putting it in a perpetually weakened state, making it more vulnerable to injuries when you try to meet the heightened demands of this new generation of artistry and choreography.

Not convinced yet? Here’s something else to think about. Despite how invincible you might feel when you are younger, your body will automatically start to deteriorate at a certain age and after a certain amount of mileage.

If you think of your body as a sports car, you only get so much mileage out of it before it starts to break down, parts need to be replaced, and problems arise. If you run the car into the ground by putting tons of miles and unnecessary stress on it, it’s going to break down faster.

Instead of purring like a kitten and gracefully cruising when you rev the engine, it’s going to putter and awkwardly chug along. Likewise, if you are spinning your wheels every day doing these exercises you feel obligated to do because of your over-achiever mindset, you are just churning through your energy stores and wearing down your joints prematurely.

Not only are you not giving yourself the recovery time to heal your body, but these types of exercises are usually not intense enough to give you the muscular benefit you are looking for in the first place.

Instead of elevating your dance technique, you end up just burning through your allotted mileage that much quicker. Guess what that means? Shortened careers. Your longevity in your dance career is going to depend on how well you take care of your body.

Not only does this excessive cross-training lead to physical burnout but to mental burnout as well. By the time most dancers are in their late 20’s, they are already so sick of constantly pushing themselves with their obligatory exercises and physical commitments.

It’s exhausting to have this one-track mind, forcing yourself to wake up and put your body through the wringer every single day. Eventually the will power required to sustain this time-consuming effort will wear out.

The physical pain and mental turmoil just won’t be worth it, and you’ll end up quitting dance out of bitter resentment. Your love of the art will be dulled by putting yourself through this painful, exhausting process day after day – a process impossible to maintain forever.

It seems that every year the next generation of dancers coming into the professional field have more and more talent and physicality, elevating the art form.

The current level requires more from our bodies, and will continue to as the art advances. Unfortunately, that higher physicality comes with a price as more of us become injured as we attempt to keep up with the physical demands and compete with the rising talent. I don’t know that we should be okay with that sacrifice.

I’m here to change that. I want you to train in a way that gets you ready for the current demands of the dance world. We shouldn’t have to sacrifice our bodies and our health in order to do our art.

We need to start training differently…to accompany this different level of dance. We need to make our bodies more invincible in order to handle the demands of this advanced version of ballet.

I believe this can totally be achieved through cross-training…but, not cross-training in the traditional bunhead notion. Cross-training in the Bad Girl Ballerina realm…now, that’s a different story.

If you want longevity in your dance career, you have to learn how to respect your body and do the minimum that will elevate it without wearing it out unnecessarily.

photos of Tanya by Estilo Antunes (top) and Rachel Neville (bottom)

Guest post by Tanya Trombly

The post A common cross – training mistake dancers should avoid at all costs. appeared first on The Whole Dancer.

As a serious dancer, many of the options out there are silly to me. Most of them claim to have ballet influences however, I’ve definitely taken barre classes where the only ballet influence was the fact that there was a barre attached to the wall.

I’m not going to give you an overview of all barre classes but rather I’m going to share one that I’ve found that speaks to my sensibilities and abilities as a dancer – because it can do the same for you.

As I’m retired from dance and have struggled with pain from my ankle injuries I don’t take ballet classes regularly anymore and even some workouts cause issues for me.

In August, I started teaching and taking Xtend Barre regularly. With Xtend Barre, I’ve seen a steady increase both in my ankle strength and stability as well as increased flexibility and overall body strength. I got my ballerina arms back (there’s even an exercise in the arms section called “black swan arms” – a personal fav.).

The class starts with a dancey warm up followed by arms, barre – targeting thighs then glutes, Pilates inspired abs and a final push through seat muscles before ending class with a stretch.

Xtend Barre provides a big cardio element, something you don’t get in all barre classes or a ballet class with all the stopping and starting. It’s high energy and provides a really great balance of movement and sculpting.

Instructors use actual ballet terms to take you through class – 1st and 2nd position plies, tendus, battements, port de bras, attitude, passe. And, there’s a focus on alignment – with familiar cues like shoulders over hips, knees tracking over 2nd and 3rd toes, belly button to spine, ribs knitting in – the familiarity is really comforting and you’ll feel right at home.

You’ll likely find a more balletic class with a former dancer and you can read instructor bios right on each studios website to see who you’d like to work with.

Last week I went back to a ballet class for the first time in over 6 months. In the past when I’ve gone to class after being away for that long it felt nearly impossible – even when I was incorporating other exercise or barre classes.

This time, however, I was able to control my breath from all the cardio I had gotten used to. I noticed right away the strength I had from Xtend Barre and my extensions were close to where they were when I was dancing professionally. Even more importantly, my ankle felt awesome throughout the entire class and I was able to jump – I haven’t done that in nearly 3 years!

I wanted to share Xtend Barre with you because it’s on 5 – continents, it’s growing, and I think it’s a great way for dancers to cross train – you’re working your muscles the way you’re supposed to but with a different intensity and energy. It can improve strength, flexibility and stamina.
If you’re in the Burlington, MA area you can come check out my class – I’d be SO thrilled to meet you in person!!

I’d also love to hear your experience with Xtend Barre or another barre class you’ve tried. Share your thoughts in the comments below!

photo: Sydney Rose Photography

The post A Barre Class that Speaks to Dancers? appeared first on The Whole Dancer.