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Jan 135 min read

Dancing Your Way to Success: Tips for Thriving on a Dance Team



Being a part of a dance team can be an exciting and fulfilling experience, but it can also be challenging and demanding. Whether you're a professional dancer, a college athlete, or a high school student just starting their dance journey; being a part of a dance team requires dedication, hard work, and perseverance. In this article, we'll explore some tips and strategies to help you survive and thrive as a member of a dance team, no matter what level you're at.


So what’s on the agenda?


  • Sleep

  • Nutrition

  • Hydration

  • Supplements

  • Nightly review

  • Weekly planning 

  • Self-care 



What is most important your productivity and well-being?

  • Sleep

  • Nutrition

  • Planning

  • Meditation and Self-care



Sleep Hygiene for Spirit Athletes!

Getting a good night's sleep is essential for feeling your best each day. Practicing good sleep hygiene can help you achieve the restful and rejuvenating sleep your body needs. Here are some simple tips to create a cheerful atmosphere for your slumber time:


  1. Create a cozy and calming sleep environment. Keep your bedroom dark, cool, and quiet. Reserve your bed for rest only.

  2. Skip the caffeine and alcohol before bedtime. Enjoy a cup of herbal tea instead and let your body naturally wind down.

  3. Give your eyes a break from electronics. Turn off your TV, phone, and computer at least an hour before bedtime. Use this time to relax with a good book or take a warm bath.

  4. Establish a relaxing routine before bed. Practice meditation, take a warm bath, or do some gentle stretching to help you unwind.

  5. Don't toss and turn in bed. If you can't sleep after 20 minutes, get up and do something quiet in another room until you feel sleepy.

  6. Stay consistent with your training schedule. This will help you avoid overexerting yourself and keep you on track toward achieving your goals.

  7. Plan your training thoughtfully. Make sure they don't interfere with your sleep patterns, especially if your schedule is unpredictable.

  8. Keep naps short and sweet. If you need a quick power nap, limit it to an hour and avoid taking it too late in the day.

  9. Take care of your mental health. Reducing stress and anxiety can improve the quality of your sleep and your overall performance.


By following these tips, you can create a happy and healthy sleep routine that will leave you feeling refreshed and energized each day!


How you fuel your body impacts … well, everything!

Eating a healthy and balanced diet is key to feeling your best both physically and mentally! Here are some simple tips to help you fuel your body with all the nutrients it needs:


  1. Load up on nutrient-rich foods. Make sure your diet includes plenty of foods that are high in calcium, iron, potassium, and fiber. And remember to include some delicious fruits and veggies packed with vitamins A, C, and E!

  2. Say no to junk food. While it may be tempting to indulge in sugary snacks and processed foods, these empty calories won't do much to nourish your body and may even DRAIN your energy into digestion and processing. Instead, opt for lean meats, whole grains, and other wholesome foods that will keep you feeling satisfied and energized.

  3. Try new foods and recipes. Eating healthy doesn't have to be boring! Experiment with different flavors and cuisines to keep things interesting and delicious.


Eating at practice time? You should plan ahead…

To fuel your body for optimal performance during a sporting event or practice, it's important to eat a pre-game meal about 2 to 4 hours beforehand.

A nutritious meal for physical activity should be rich in complex carbohydrates and low in protein and sugar.

It's a good idea to avoid eating within an hour of your event as digestion can use up energy that could otherwise be used to power your performance.


“Don't you… forget about me…” y’know, water.

Water is the best way to rehydrate, particularly for short events that last under an hour. For longer events, you may benefit from sports drinks that contain electrolytes and carbohydrates to replenish your body's energy stores. 


  1. To avoid dehydration, aim to sip water or sports drinks every 15 to 20 minutes during your workout, rather than waiting until you feel thirsty. However, take care not to drink too much and feel overly full.

  2. While caffeine may seem like a tempting pick-me-up during a workout, it's best to avoid drinks that contain it as they can worsen dehydration and cause feelings of anxiety or jitteriness. 


Interestingly, experts are now recommending chocolate milk as a post-workout drink due to its protein and carbohydrate content, which can help repair and rebuild muscles. Not only does chocolate milk contain fewer sugars than sports or energy drinks, but it also provides a range of essential vitamins and minerals. 


Now that you’re fueled and well-rested… let’s talk about time management

As a student, a member of a dance team, or someone working a full-time job, managing your time effectively can be a daunting task. Balancing your commitments can be difficult, but with the help of a planner and some smart tips, you can stay on top of your busy schedule.


Here are some tips to help you use a planner effectively and manage your time efficiently:


1. Prioritize your tasks: Determine which tasks are most important and plan to complete them first. This will help you make the most of your time and ensure that you're staying on track with your goals.


2. Set realistic goals: Be realistic about what you can accomplish daily. Set achievable goals and break them down into smaller, more manageable tasks.


3. Schedule your time: Use your planner to schedule your time wisely. Block out time for your most important tasks, and leave some flexibility for unexpected events or emergencies.


4. Stay organized: Keep your planner organized and up-to-date. This will help you stay on top of your schedule and avoid missing important deadlines.


5. Take breaks: It's important to take regular breaks throughout the day to help you stay focused and avoid burnout. Use your planner to schedule some downtime each day.


6. Learn to say no: Don't be afraid to say no to commitments that don't align with your priorities or goals. This will help you stay focused on what's most important.



CLICK TO READ SUPER PRO TIPS: from our owner Jana

Set timers. 


Hate laundry bc you forget to switch it? Set a timer and finish! Set a timer to complete hanging it. Set a timer when you want to practice on your own. Those timers REALLY help if you are neurodivergent too!


Write everything down, and plan it for real. 


Grocery store, wax, tan, make bed, etc. Make a list, estimate how long it’s going to take, and get it done. I use a digital planner and when I look at the week and start with the big stuff. “Practice on Sunday, Doc appt Wed. And when I know what I need before the big days, I schedule the little things. On Sunday I need poms ordered for the team, so I’ll pencil that in for Wednesday. I’m going to an event on Saturday so let me figure out when I need to get my nails done. 


Review one more time before bed


This one is for the memories. Ever had a long practice where you felt like you didn’t know how you got home after? It seems like an impossible task but while you are laying in bed, play the music and visualise the routine for a couple minutes. I swear when you wake up, you’re better off than you thought!


Always give yourself an extra 20 mins


The saying I tell myself is “Control the controllable.” The only way to prepare for the unexpected is to pad in more time. So when you’re planning to leave for the big game and call time is 3 pm, calculate how long it takes to pack, get ready, eat, stretch, drive, get gas, and add 20 minutes! And better yet….


Get gas on the way home, pack your bag the night before, and make it easy for “tomorrow you”


Keep falling in love…


Burnout is real. Whether it’s from the constant strain on your body, the need for rest, or the boredom of routine cleaning… plan your downtime. Need a walk around the park? Want to take a heels class or a new style combo? Make time to take a step back and remember why you’re working so hard! 


By following these tips, you can use your planner effectively and manage your time efficiently, no matter how busy your schedule may be. Remember to stay organized, prioritize your tasks, and take care of yourself along the way. With a little planning and effort, you can achieve your goals and thrive in all areas of your life.


Check out more from Choreo Wire!




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