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Hire Emily for her choreography services. Her specialties lie in musical theatre, jazz, modern, ballet, martial arts, tap, and swing dancing.

See your students singing, dancing and sweating in this high energy, fast paced workout that strengthens choreo retention, dance technique, vocal stamina, and confidence. Directors may select a release or workout specific to the style of their play, offering an opportunity for students to put their vocals to the test, and provide the ultimate team building experience for your upcoming musical!

This one-day workshop emphasizes confident movement and vocal performance. Over six hours, students learn fundamental techniques for effective stage movement and vocal coaching to support singing under fatigue. Each technique is integrated into a 30-minute Theatre Fitness workout and choreography session. Students will gain valuable tools for quick choreography retention, movement technique, and powerful vocal delivery, enabling them to perform with confidence and endurance.

One of my favorite facts to share about my personal life is that I come from a family of 12 children. I’m the 10th one, and I couldn’t be prouder of this. We were raised in a modest home on an acre of land in Twin Falls, Idaho. There are so many fun stories from my upbringing in such a full and happy household, but what I want to share today is the legacy of resiliency imparted by my mother. A mother, in the simplest terms, provides the nourishment and guidance a child needs to survive on their own. My mother devoted her life to raising responsible children, and naturally, that is no easy feat. It is easy to look at her now and place her on a pedestal, but she is human and not perfect. She has faced struggles and difficulties that stretched her beyond her capacity—challenges that no mother would want to experience, such as losing my brother Steven, and the ongoing pain of watching her children struggle and suffer. Today, she grapples with the trials of aging, and I continue to witness her lean into the struggle with grace. There was a period in my mother’s younger life when she was down for a long time. Finding the motivation and energy to carry on with so many children must have been incredibly exhausting and defeating. As I raise my own children, I can relate to that struggle. How on earth can one show up and do their best when they are simply so tired? There are endless dishes to wash, piles of laundry to fold, floors to sweep, and little tears to dry. Dreams, hobbies, and passions often get put on hold or set aside. Someone is always coming first. In multiple conversations with my mother, a phrase has repeatedly come from her lips: “It came to pass.” This recurring phrase, borrowed from the scriptures, is something my mother has often referenced for the will to hold on. Knowing that you won’t be stuck in a situation or emotion is powerful. It reflects a desperate and ever-present hold on the faith that life is always changing and that we, too, can adapt and grow strong enough to weather the storms that come. It is this resilience that has carried my mother through the loss of a child. As I entered a very defining point in my life, I had a mother who taught me powerful lessons in resilience. My challenges were often of a social and educational nature caused by my undiagnosed ADHD. It was the inspired choice of my mother to be the support I needed to implement coping strategies for my energetic, creative, and scattered brain and body. I was never viewed as less capable because of my struggles. Things were harder and took me longer. The bar was set high, and my mother was there by my side, guiding me back to my studies, paragraph by paragraph, one step at a time. From my educational experiences, I was able to learn one simple yet powerful truth: just because something is hard and takes longer than most, doesn’t mean that I can’t do it. I held onto this belief as I entered a university and had to learn on my own. It did take a lot more work, and I am very proud of my Bachelor’s Degree. Being a child with so much energy often strained my friendships. My difficulty in focusing made it hard for me to listen and build lasting relationships. The challenges of being a teenager didn’t help either. I was very insecure, and my social blunders were often more prominent and open to ridicule and teasing. It was a daily occurrence for me to come home from school in tears. My mother taught me to keep a journal, and it is in this journal that I hear her voice. I learned the importance of zooming out from myself and looking at others through a lens of understanding—how to forgive them and forgive myself, and how to serve. Her coaching is evident in my journal as I dissected my feelings and situations in each challenge I faced. Using a journal as a tool to work through my insecurities and mistakes is still a practice I utilize today, as is the reminder to look outside myself. There is no title that embodies looking beyond oneself better than that of a mother. There was a phrase my mother often said in our house (it was even put into cross-stitch): “Hard is good.” It is my mother’s mantra and how she approached piano lessons, yard work, school, and any other challenge we wished we could avoid. This phrase carries a lifetime of experience in leaning into difficult things. She learned from personal experience that miracles happen when you lean into the struggle and that help always comes to make up for the difference if we just try. How else could she raise a family of 12? I hear her voice as I implement this mantra into my adult life and have learned that indeed, hard is good. It is what makes life impactful and builds our character, allowing us to understand ourselves and recognize the power that comes from within and from on high. This is my most recent picture with my mother after we made it up a mountain trail to this beautiful waterfall behind us. It seems fitting to say that she still lives up to her mantra: “Hard is good.”

While choreographing the latest T-Fit release, we found inspiration in the song “Get Your Head in the Game” from High School Musical. In the realm of performing arts, the ability to stay focused amidst the chaos of live shows is essential. Actors, much like athletes, encounter high-stimulation environments that demand quick thinking, emotional depth, and physical agility. With all the moving parts—lines to remember, cues to hit, and an audience to engage—how can performers collectively maintain composure and remain present in the moment to “get their heads in the game?” In this discussion, we will explore strategies for enhancing focus, examine how brain physiology affects performance, and uncover techniques to help us thrive under the pressures of performing. Understanding Focus in Performance Narrow focus and broad focus are two essential types of attention in performance. Narrow focus  allows actors to concentrate deeply on a specific task, such as delivering a line or executing a movement. This internal focus is crucial for connecting emotionally with their character and ensuring their delivery is precise. Conversely, broad focus  encompasses the external stimuli of the performance environment, including audience reactions and interactions with fellow cast members. While this awareness can enhance emotional engagement, it can also become overwhelming if not managed effectively. During a live performance, an actor may first draw energy from the audience and their co-actors. However, distractions can impede their ability to recall lines or execute choreography. In these instances, shifting to a narrow focus—reconnecting with their character or the rhythm of the scene—helps regain composure. They can then transition back to a broad awareness, allowing them to respond authentically to the dynamics on stage. Mastering the ability to switch between these two types of focus is crucial for delivering a powerful and cohesive performance that resonates with both actors and the audience. The Challenge of High-Stimulation Environments When under pressure, the amygdala—the part of the brain responsible for the stress response—can hijack attention, causing heightened anxiety and distraction (Cannon, 1939; Chida & Steptoe, 2009). The performance setting can overwhelm even the most experienced actors. The array of competing stimuli—lights, sound, and audience reactions—demands mental agility. Cognitive load increases as performers process multiple streams of information simultaneously. The Science of “Choking” in Performance “Choking” is something athletes and performers often experience when feeling anxious. Tasks that usually feel easy suddenly become overthought, leading to mistakes where the flow is lost in performance. The brain’s decision-making prefrontal cortex can become too active; which leads to overthinking and too much focus on actions that should come naturally. On the flip side, the basal ganglia (muscle memory), allows us to perform movements automatically. When stress gets the prefrontal cortex buzzing, it disrupts this automatic process, causing errors and hesitation. In high-pressure situations, it's crucial to stay calm and focused. Finding ways to manage that stress can help performers maintain their flow and avoid those breakdowns. Mindset Strategies for Maintaining Focus To combat choking and enhance performance focus, performers can adopt several strategies: 1. Pre-Performance Routines: Rituals before going on stage can help ground performers and shift their mindset from everyday concerns to the task at hand. Visualization techniques, where performers imagine a successful performance, can enhance confidence and reduce anxiety (Cumming & Hall, 2002). *Walk around the theatre and make friends with the chairs, the floor, the piano, the doors, lights, and the curtains. As silly as it sounds, by creating a feeling of familiarity with your surroundings enhances the brain’s ability to relax flow and perform.   2. Grounding Exercises: Techniques such as focused breathing can help lower stress levels before and during performances. Diaphragmatic breathing, in particular, activates the parasympathetic nervous system, promoting relaxation and clear thinking. *Close your eyes and place your hands on your waist. Breath in like you are sipping through a straw. Feel the ribs expand and retract, feel the softening of the belly, and feel gravity and body connection between breaths. 3. Mindfulness and Focus: Practicing mindfulness in daily life can train the brain to remain present during performances. Simple mindfulness techniques, like body scans and grounding exercises, enhance awareness of physical sensations and surroundings, allowing performers to connect deeply with their roles. Techniques for Shifting Focus on Stage 1. Cue Awareness: Staying attuned to cues from fellow actors can help maintain focus and presence on stage. Active listening fosters a deeper engagement with the performance and helps keep distractions at bay. 2. Anchoring Techniques: Finding a specific focal point during a performance can help performers maintain concentration in chaotic environments. Anchoring techniques can include visual cues or physical sensations, such as feeling the ground beneath their feet or focusing on a prop. 3. Posture and Movement: Confidence-enhancing body language can significantly impact focus and presence. Research suggests that adopting expansive postures can lead to greater feelings of power and reduce cortisol levels, helping performers feel more in control (Carney et al., 2010). Cultivating a Performer’s Mindset 1. Building Resilience: Like athletes, performers can benefit from developing mental resilience. Techniques such as positive self-talk and reframing negative thoughts help build confidence and adaptability. 2. Everyday Mindfulness Practices: Incorporating mindfulness into daily life can help reinforce these skills. Simple practices, such as mindful walking or journaling, promote self-awareness and emotional regulation. Conclusion In the high-stimulation world of performance, staying present and focused is crucial for success. By understanding the physiological responses to pressure and implementing effective mindset strategies, performers can navigate the challenges of live performance with grace and confidence. As you prepare for your next role or show, remember that the key to unlocking your potential lies not just in your talent but in your ability to stay calm, focused, and “get your head in the game.” References - Beilock, S. L., & Carr, T. H. (2001). On the fragility of skilled performance: What governs choking under pressure? Journal of Experimental Psychology: General , 130(4), 701. - Cannon, W. B. (1939). The Wisdom of the Body . W.W. Norton & Company. - Carney, D. R., Cuddy, A. J. C., & Yap, A. J. (2010). Power posing high power posing increases testosterone and lowers cortisol. Psychological Science , 21(10), 1367-1372. - Chida, Y., & Steptoe, A. (2009). The consequences of psychological stress on physical health: A meta-analysis of prospective studies. Psychosomatic Medicine , 71(5), 748-756. - Cumming, J., & Hall, C. (2002). Imagery and performance. Sport Psychology , 16(2), 222-240. - Kawabata, M., & Miki, T. (2005). Choking under pressure in competition: the role of self-efficacy and self-focus. Motivation and Emotion , 29(3), 101-103.

For singers and dancers, the physical demands of performing can place significant strain on the body. When the heart rate approaches about 70% of its maximum (max HR) or higher, remarkable physiological changes occur. The heart pumps harder to meet the increased oxygen demand for the muscles. In order to expedite oxygen and carbon dioxide gas exchange, the body will naturally hyperventilate. This natural -physiological response may be essential for sustaining physical performance, but can also lead to unintended consequences if not managed effectively, especially in vocalists who rely on precise breath control to execute quality tone placement. In the realm of singing, elevated heart rates can affect vocal performance in diverse ways. A wide array of factors play into tone quality and strength. When you’re exerting yourself physically—whether through dancing or singing—stress increases not only on your muscles but also on your respiratory system. As heart rate rises, so does phonation threshold pressure (PTP)—the minimum pressure needed to initiate vocal fold vibration. This increased pressure can restrict your ability to sing without strain, particularly if you are not properly managing your breath. If you’re not careful, the larynx could become tense, impacting your vocal tone. A heightened heart rate can intensify anxiety, leading singers to hyperventilate as they instinctively increase their breathing rate. This hyperventilation can create a vicious cycle, causing additional tension in the larynx, increasing PTP further, and ultimately resulting in vocal strain and potential injury. So how can we combat these issues? it's vital to employ strategies that lower your resting and performance heart rate. Techniques such as diaphragmatic breathing can be transformative. This breath control method focuses on using the lower abdominal muscles, encouraging deeper, more effective inhalation and exhalation. Implementing lower abdominal breathing can help bypass the instinct to hyperventilate, allowing for an efficient air exchange that serves to calm the nervous system, lower heart rate, and reduce tension in the larynx. This is difficult to implement at high heart rates where the performer is naturally needing to hyperventilate for faster gas exchange. Here are two tips to consciously implement lower abdominal breathing during physical duress. 1) Inhale through the nose while keeping your mouth closed. This practice helps eliminate the pressure that can enter the voice box during intense breathing. Additionally, breathing through the nose takes longer and encourages deeper, fuller breaths. Imagine sending air into your stomach as you breathe. Taking intentional breaths through the nose sends a psychological signal to the brain to begin lowering your respiratory rate. This technique was notably demonstrated in 2017 by Major Attaway, a professional performer on Broadway, who successfully reduced his breaths per minute by 30 just before performing “Friend Like Me” in Aladdin, as documented by ESPN. 2) Block your breaths. If the heart rate is past 70% MHR, it’s not going to sound pretty, but not making sound or not singing is not an option when the light hits the stage. Sometimes breaths must be planned in short phrases. Sometimes word by word. It is not advisable to practice singing at this intensity regularly. Having experience taking quick request breaths in between words is a skill that can be learned and practiced in small bouts. Enough to develop competency on how to execute the skill when necessary. 3) Improve your stamina and recovery speed with aerobic training. It takes consistency over time to see physiological improvements from fitness training and targeted recovery practices for greater breath control. Generally, consistent training offers benefits within 4 to 8 weeks, but improvement can vary based on individual conditioning levels. Therefore, patience and dedication are crucial when working towards developing breath control and endurance. In addition to improving and implementing breath strategies, individualized patterns of vowel and larynx placement make a great impact on a performers ability to send out sound under fatigue. Individualized approaches help a singer find ways to create vocal pathways that favor the style they are trying to create. Additionally, an understanding of larynx lowering and the feelings around it help Illiminate the struggle and resistance met with difficult passages and ranges regardless of HR, but develop. Blending vocals with dancing is extremely difficult physically, as well as cognitively. It’s not natural to sing at those intensities, but understanding the interplay between heart rate, breath control, and vocal performance is crucial for any serious singer or dancer. By employing effective training strategies and targeted breath control techniques, performers can achieve not only better vocal quality but also greater overall physical endurance. Remember, the breath is indeed the key to unlocking excellence on stage. Embrace this foundational concept, and you will elevate your performance, ensuring you can dance, sing, and connect with your audience without risking vocal health. REFERENCE: Disney on Broadway. “ESPN Sport Science Meets Aladdin: The Genie Marathon.” YouTube, 3 Oct. 2017, https://youtu.be/x-Zxk3U_NeQ?si=gBK-GegXVxgpIi7j.

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Emily McKinney is a multifaceted fitness professional. She holds a degree in Exercise Science and has combined fitness with her skills and experience as a performer in musical theatre! She’s a vocal coach, choreographer, personal trainer, black belt, mom, and more. TEXAS THESPIANS $100 Off - Limited Time Offer! Sign up for your first T-Fit class and get $100 off for a limited time. This 1-hour class is great for audition prep , choreo retention , vocals under fatigue , and dance technique . Sign up by December 31, 2024 to take advantage of this amazing offer for your theatre students! “Jump start” your students with a great team-building experience 1-hour T-Fit full class experience Tailored classes to the musical genre you’re working on Book and schedule online Offer valid through the end of the year Cost: $175 ($275 value) Code: TXTHESPIANS2024 Book Your Intro Class! Theatre Fit Experience An adrenaline shot for your Theatre 1 hr 275 US dollars $275 Book Now Explore Plans Not Convinced Yet? Our 1-hour T-Fit class experience is specifically tailored for actors in musical theatre. Taught by Emily McKinney, a fitness professional, workshop clinician, choreographer, and vocal coach from Waxahachie, TX. See your students singing, dancing and sweating in this high energy, fast paced workout that strengthens choreo retention, dance technique, vocal stamina, and confidence. Directors may select a release or workout specific to the style of their play, offering an opportunity for students to put their vocals to the test, and provide the ultimate team building experience for your upcoming musical! Learn More About Emily McKinney