by Stacy West

Have you ever had a teacher or choreographer who said or did something that made you feel bad about yourself or your dancing?

If you are a serious dancer the chances are good that you have. If not, unfortunately the chances are good that you may someday find yourself in that situation.

Dance teachers and choreographers have long been portrayed as authoritarian figures. There’s an almost romantic notion that you aren’t a real dancer unless you’ve experienced things like bloody feet and being screamed at by a semi-unstable teacher or choreographer. Movies such as Black Swan and reality shows like Dance Moms perpetuate this idea.

While it’s true that there are standard expectations of discipline and etiquette in dance, it’s also true that some teachers and choreographers cross the line, creating an abusive environment for their dancers.

In a world where corrections are considered a compliment, it can sometimes be confusing to tell the difference between someone who is pushing you to be your best and someone who is causing damage to you, your self-esteem and your love for dance.

Being pushed by a teacher is one of the ways you can improve. But abusive teachers gain self-esteem through the humiliation or shaming of others and they regularly use their position of authority in negative ways.

What should you do if the authority figure in the room routinely creates an environment that goes beyond the norm? As a dancer do you have the right to stand up or yourself?

The answer is a definite YES! Here are some suggestions for how to deal with the situation:

1. Take a Deep Breath 

Remind yourself that personal attacks which are emotionally abusive are unjustified and that you have the right to stand up for yourself. Make the decision that you will take a calm, professional approach to solving issues that have arisen.

2. Read the situation

Some choreographers take their personal frustrations, insecurities and creative blocks out on their dancers. Observe the room to determine how your peers are feeling and what the root of the tension is. Discovering this can sometimes make verbal attacks feel less personal.

3. Ask for Clarity

Often when situations become tense it’s because something isn’t clear. Calmly and politely explain that you are trying to give what they want but you need more clarification. Others in the room likely need it too.

4. Seek the Advice of a Mentor

A mentor is someone who you trust and respect and who has a lot more experience than you do. It’s always good to have a mentor or two in your life. Use them as a sounding board when you need advice. Talk with them about your specific situation and seek their feedback on how to best handle it.

5. Express Your Concerns

 Make an appointment outside of rehearsal to express your concerns professionally and in person. This shows you have respect for the process. You can talk with the superior of the teacher or choreographer you are struggling with or you can talk with the person directly.

If you choose the latter, consider having a studio owner or artistic director present. If possible document your concerns in writing or an email. That way, if you need to pursue further action you have documentation.

6. Don’t Gossip

Nothing weakens you or your case more than gossiping. Keep your complaints professional and follow the chain of command.

7. Evaluate

Depending on how issues are handled and resolved in your organization you may have to determine if staying in this environment is the best choice for you.

Every teacher or choreographer you encounter won’t be your absolute favorite. But chances are good that if you handle the situation professionally, most disputes can be resolved and you will gain the respect of those you work with.

If you determine that the situation is indeed unpleasant but tolerable, try to learn something from it. Grow from it and take mental notes to remember when you become a teacher. Hopefully you will never make your students feel this way.

If it truly is a situation that continues to wreak havoc on you, your self-esteem and your love for dance, or if it becomes physically abusive it’s ok to walk away. It’s ok to walk away even if you thought it was going to be your most amazing dance opportunity to date.

Accept that it wasn’t and begin the process of finding the place and people who are the right fit for you. It’s out there and your next favorite dance teacher or choreographer is waiting for you to step into his or her studio.

Stacy West is the Executive and Artistic Director of the St. Louis based MADCO (Modern American Dance Company), a 40-year old professional contemporary dance company that reaches over 30,000 people annually.

Photo credit : uhuru1701 via VisualHunt.com / CC BY-SA

Photo credit: grey_barklay via Visualhunt.com / CC BY-NC-ND

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You have a lot of power in your life. Admittedly, it doesn’t always feel that way.

This weeks challenge presents a small way to assert that power. It’s all about you. This simple switch can create big shifts in how you see yourself.

You can change your mindset and alter your self – talk.

When I was dancing professionally, my artistic director notoriously hated red leotards. So most of us avoided them. You know what was sad? Red leotards were my favorite to wear!

If I could go back I would rock that leo proudly and use it as a way to assert my personal power and confidence.

If you’ve seen The Whole Dancer on Instagram, you know I pay tribute to this most weeks with #redleotardwednesday!

What change will you make today? Don’t forget to commit to the challenge by leaving a comment below!

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Summer feels like an easy time to let things go. You’re supposed to be relaxing, right?! Yes. Of course, but it doesn’t mean you have to lose sight of your dreams and goals.

Did you set intentions in January that you let fall to the wayside?

I’ve got so much going on this summer with The Whole Dancer that I’m somewhat overwhelmed AND I even missed last week for your summertime challenge series I was so bummed, I decided to make this weeks challenge a recommitment to my intentions for the summer AND the rest of the year. Will you join me?

Watch the challenge here:

Comment below and commit to your intentions! Accountability is key!

The post Recommit to yourself! appeared first on The Whole Dancer.

There has been a food challenge, a confidence building challenge, and a healthy mindset challenge so this week you’ll tackle a smart pre – class strengthening ritual.

Check out the video here:

And, this is your latest opportunity to see me talking with my hands #cantstopwontstop

Don’t forget to take a minute and share in the comments what you think of this weeks challenge, how you plan to tackle it, or if you already do.

The post A conditioning challenge appeared first on The Whole Dancer.

However, in being “quiet” or soft spoken, you might not always come out with feedback for yourself or your peers even if it’s positive. There could even be feelings of competition that you may or may not recognize in yourself that keep you from implementing the practice of this weeks challenge.

Check it out here:

Implementing the two components of this weeks challenge can yield awesome results. And they’re really quiet simple.

Don’t forget to share below how challenging you think this might be, if you already implement this concept regularly or once you’ve completed it, share how it went!

The post Is competition making you mean? appeared first on The Whole Dancer.

On the other hand, I was an obsessive hydrator. I think my non – dance friends were pretty astounded by the sheer quantity of water I consumed on the regular. I just made it a habit and I am one of those people who also happens to love water so it wasn’t challenging.

If you consider the fundamental necessity of water for dancers you would think everyone would be chugging away. However, sometimes we forget why it’s so important or it just feels a bit challenging during colder months.

The top three reasons to stay hydrated are:

1. Regulation of body temperature.
2. Joint lubrication (for dancers, is anything more important?!)
3. Transportation of nutrients to sustain energy levels (maybe that one is more important!)

Go with the classic:

There are lots of ways to stay hydrated besides straight up water. However, water is generally the easiest and most accessible.  When it comes to improving your enjoyment of water I think having a water bottle that you LOVE can be a game changer. It’s kind of silly but very very true.

Eat your water:

During a webinar on “Self – care for Nutcracker Season” my guest Shelby Elsbree reminded me of one of the easier ways to stay hydrated in colder months. Sometimes we’re not so interested in drinking much water but eating water – rich foods will also keep you hydrated.

Shelby and I agreed that oranges are a winter time fav – they also boost your immunity so there’s an added benefit. Other water rich foods that also happen to be super healthy include strawberries, watermelon, grapefruit, cantaloup, peaches and most fruits – bananas have the lowest water content.

Many vegetables are also quite water rich, not to mention all of their other dietary benefits. To eat some vegetable hydration enjoy cucumbers, celery, lettuces, carrots, spinach, zucchini, tomatoes, cauliflower, broccoli and many more.

Go Herbal:

During colder weather or when you’re spending lots of time in a cold studio or theater, herbal teas can provide awesome hydration. Just to be clear, herbal tea is made from herbs and spices and contains no caffeine. Some of my favorites include Peppermint, Elderberry, Ginger, Lemon, Rooibos, or White Teas.

Get Creative:

Jazz up your water with fresh fruits or sliced cucumbers – hello spa water! Enjoy electrolyte boosting drinks like these homemade options.

Skip the Caffeine:

I can’t honestly tell you to drink no coffee. I myself am a lover of coffee and am unwilling to give it up. Plus, you can find research to defend either side of the coffee coin pretty well. However, stay moderate – one to two cups daily should suffice and if it’s keeping you from falling asleep at night you’re drinking it too late in the day. 

An arguably better choice would be green tea or Yerba Mate because these provide milder stimulants.

There are two things I don’t think dancers should drink – ever. Those beverages are soda and sports drinks. Whether it’s diet, caffeine free or regular soda provides no positive effects. You may feel a brief surge of energy but it is not sustained or healthy energy.

Diet soda is full of chemicals and regular soda is full of sugar. The sugar is the reason I would say to also avoid sports drinks. If you’re looking for a healthy electrolyte replacement I would try something like Ultima Replenisher or Nuun Active tabs. 

Overall, if you’re not sure how well you’re doing at staying hydrated throughout the day check your pee. If your urine is clear or light yellow you get a gold star! If it’s darker you need to up your hydration game. Try out one of the tips above!

How do you stay hydrated? Did you learn anything new about hydration from this post? Share in the Comments Below!!

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