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I want to share a little bit more about me and my story. It's a journey of healing and self discovery, and I hope those of you who read this might find encouragement and inspiration. I am not subtle. I am tall. I am loud. I am over the top. I move in big ways! In fact, I am the proud recipient of the "Extatic, Raidiant, Beaming, Ritalin Needing, Friendly Greeting" Award! Although this is a silly joke from my peers in the High School Show Choir, at the time, it was very hurtful to me. As an adolescent, you become very keen and aware to how you can effect others and the consequences that come from your words and actions. For me, the consequences presented themselves in forms of name calling, ostracizing, odd looks, judgement, and all the self loathing that comes after. It is hard for a young person to understand and fully embrace their unique energy, because standing out often sets them up to be teased and criticized. It's hard to understand the difference between self mastery and completely changing who you are. One day, I put up a sign by my bathroom mirror that read "Emily = Restraint". In my mind, the only way to avoid the negative consequences to my energy was to change myself. You can only inmagine how well that went. Oh how frustrating and discouraging it was! I would over-annalyze everything that came out of my mouth (how it came out, how it sounded, and what came out), every look and reaction that came as a result of my actions. It woud linger with me and it was paralyzing. No matter how well rehersed I was and in control of my behavior and energy, I felt so uncomfortable with myself. I really struggled developing friendships because I got in my own way. I felt like I was never able to let my gaurd down for fear of messing up. I even kicked myself out of groups and activities; convincing myself that people would rather not have me there and I'd be happier staying home, avoiding the situation altogether. The "Emily = Restraint" mantra was something that made me feel powerless. How can someone restrain their divine personality traits? This negative focus of restraint has been hard wired into my brain and is still something I am redefining in my adult life. Since then, I have risen above many of my personal insecurities and proven to myself and others, that despite my sometimes large and inappropriate personality, I am capable of learning and developing skills with hard work. However, no diploma certificate or accolade can provide a lasting feeling of confidence and self worth. I put myself on the fitness stage as a professional with all the required certificates training and knowledge and still felt like I was not enough. It was mentally exhausting to teach classes at the gym. I had everything I needed to be successful, but felt like I wasn't privy to the rewards and results of consistent diligent work because I was just one of those people that nobody would ever take seriously or even like. There was no place in the industry for a person like myself unless I was able to master the art of mimicking other successful individuals. This blog is so hard to write because it's so depressing! Here's where everything starts to change. I'm not quite sure when exactly my mind started to change, but I think throughout the years of teaching, one's HyperView of themselves tends to fade with maturity. We start to realize that the world doesn't revolve around us and we just try to do good. We learn to look outside of ourselves and serve others. I stopped asking myself "Am I good enough yet?" and started coming up with ways to just do good with what I've got; my knowledge, talents, experience, and unique loud personality. I realized that my energy was actually my greatest asset. My strength! It's about time I started tapping into it! Poor little teenage Emily only needed to learn how to focus and direct her energy. Yes, there are consequences to bringing energy at inappropriate times and ways, but those mistakes are not linked to my self worth and value. Oh no no no. I was learning just like any adolescent, that our words and actions effect others. If I could go back in time to coach mini Emily, here's what I would have to say: You have the courage to stand out, work hard, and liven up a room. That is a strength! The efforts you make to do and be good may not always have the outcome you are looking for. You can't control that. Sometimes people are unkind. Stop wondering what you did wrong. You have nothing to do with it. Be patient, loving, and understanding. Give them grace for their failings as they give grace to you. Everyone is dealing with their own insecurities. Stop comparing! There is no possible way to do that. People are so different, and thank goodness for that! Just be the best you! That means being aware and kind to others. You can restrain your natural impulses to be big when someone needs the time to be seen and heard. That doesn't change who you are. You can show respect for the spaces that require silence. You can choose how and when to share your strengths, so you can show up as the best version of yourself. This is what makes impact; impact that you couldn't have made had you tried to fit into a mold you were not meant to fit into.

Before You Blame Your Body… Check Your Shoes If your feet hurt; If your knees start aching halfway through a workout; If something just feels off… It might not be your body. It might be your shoes. As a fitness instructor, one of the first questions I ask when someone tells me they’re in pain is: “How old are your shoes?” And more often than not… that’s the problem. Worn-out shoes or the wrong type of shoe for your workout can create unnecessary stress on your feet, knees, and joints. The good news? This is one of the easiest fixes. Here are my suggestions for finding workout shoes for dance fitness. Quick Shoe Checklist (Save This) Before you buy (or blame your body), check this: ✔ Arch support: Does the shoe resist bending through the middle? ✔ Fit: Does your foot feel secure, or is it sliding around? ✔ Lateral movement: Can you move side-to-side without feeling unstable? ✔ Cushion vs. control: Is it supportive—not overly squishy? ✔ Grip: Does it grip the floor without trapping your pivots? ✔ Rebound: Does it absorb impact but still let you feel the floor? ✔ Condition: Are your current shoes worn down or over 6–9 months old? If you pass all of these—you’re in a much better place. Now let’s break down why these matter. What to Look for (And Why It Matters) 1. Arch Support = Joint Protection If you can fold your shoe in half through the arch… it’s not supportive enough. Your arch helps absorb force. Without support, that force travels straight into your: ankles knees hips 👉 This is where a lot of “mystery knee pain” starts. What I use: Currex insoles (firm support, not memory foam) 2. Not All Shoes Are Built for Your Workout This is where most people go wrong. Running shoes → built to move forward Dance fitness / cross-training → requires side-to-side movement, pivots, agility If you’re dancing in running shoes, you might be fighting your footwear. 👉 Look for: slightly wider base flexibility for lateral movement stability for quick direction changes 3. Cushion vs. Control (This Is Huge) Super soft, “marshmallow” shoes feel great at first, but they make it harder to: balance pivot control movement Too much cushion = less connection to the floor. 👉 You want: impact absorption + ground control. Not a pillow. 4. Grip Matters (But Too Much Is a Problem) You need grip to: push off the floor control movement But if your shoe is too grippy? 👉 Your foot sticks… and your knee takes the twist. This is where knee pain can show up fast. Goal: grip on edges (for stability) smoother pivot point under the ball of the foot 5. Your Foot Should Feel Locked In If your foot is sliding inside your shoe while you move laterally… 🚨 You’re setting yourself up for injury. You want the shoe to: hug your foot feel secure during fast transitions 6. Replace Your Shoes (More Often Than You Think) Even if they look fine, the support breaks down over time. 👉 General guideline: Regular workouts: every 6–9 months High frequency (like I used to teach): sooner My Go-To Setup (For Dance Fitness + Cross Training) I’ve tested a lot of shoes over the years. What’s worked best for me: On Cloud shoes → balance of grip, rebound, and lateral movement Currex arch supports → firm, structured support (not squishy) Why I like them: stable but not stiff responsive without being overly cushioned allows pivoting without wrecking your knees Bonus: If You’re Already in Pain Before you panic, sometimes it’s not an injury—it’s tightness. When you start a new workout, your calves take a beating. 👉 Tight calves (especially outer calf/peroneals) can lead to: foot pain plantar fasciitis knee discomfort What to do: foam roll your calves regularly focus on the outer calf line stay consistent with it One More Thing (Most People Miss This) If pivoting hurts your knees, it’s not just your shoes—it’s your movement. If your foot is planted and twisting hard into the floor, you’re creating friction. 👉 Instead: stay light on your feet use small lifts (pop turns) reduce friction during pivots This protects your joints a lot. The Bottom Line If working out hurts, don’t assume your body is the problem. Start with your shoes. The right pair can: eliminate unnecessary pain improve performance make workouts feel way better Want a Workout That Actually Works With Your Body? If you love movement, music, and choreography—but want something that feels good on your joints, try a class with me. 🎭 High-energy dance fitness 💻 Live on Zoom + on-demand options 🎟 First class free with code: ZOOMSTAR Further Reading & Recommended Gear Foot Health & Injury Prevention Mayo Clinic (Shoe Basics): https://newsnetwork.mayoclinic.org/discussion/mayo-clinic-minute-best-shoes-for-healthy-feet/ Mayo Clinic (Plantar Fasciitis): https://www.mayoclinic.org/diseases-conditions/plantar-fasciitis/diagnosis-treatment/drc-20354851 AAOS (Foot Pain + Support): https://orthoinfo.aaos.org/globalassets/pdfs/planter-fasciitis.pdf Cleveland Clinic (Supportive Shoes): https://health.clevelandclinic.org/womens-shoes-best-and-worst-picks-for-problem-feet My Recommended Setup (What I Use) On Running (Cloud Series): https://www.on-running.com Currex Insoles: https://currex.com Foam Roller Instructional Video

Last weekend, I posted a video with a simple question: “Broadway workout with real choreography—would you work out to this?” What followed was a level of attention I hadn’t experienced before. The video took off—hundreds of thousands of views, thousands of shares, hundreds of comments. And with that kind of reach comes a wide range of reactions. Some people were excited. Some people were curious. And a lot of people were critical. There were jokes about my hair, my dancing, my singing. Comparisons, critiques, and opinions from every angle. Some of it was genuinely funny, and I laughed along with it. But when that level of feedback comes in at that volume, it becomes overwhelming. Any normal person would feel that. I felt that. And yet, at the same time, I found myself feeling more confident in what I’m doing than I ever have before. Because that response clarified something for me: it showed me exactly what my work is—and what it is not. I am not trying to be the best dancer on the internet. I am not trying to present myself as a Broadway professional. What I am doing is building a program that challenges people physically while asking them to take risks vocally, artistically, and emotionally. I am training people to move, to sing, and to perform under pressure. That video people were reacting to? I was thirty minutes into a workout. My heart rate was at 80% max. I was fatigued. I was singing at the end of that effort. It wasn’t polished—and it wasn’t supposed to be. It was training. And what I realized is this: the discomfort people felt watching it is the exact same discomfort people feel when they are in the process of growing. That’s the space I work in. What I Would Say If the Whole World Were Listening If I had the attention of the world for just a few minutes, there are three things I would want people to understand—because I have seen firsthand how much they can change a life. 1. Move Your Body Every Day Over the last decade, I have worked with all kinds of people—different ages, different abilities, different starting points. I have seen people with significant physical limitations find ways to move, adapt, and get stronger. I have seen people rebuild confidence, not because of how they look, but because of how they feel. There will always be reasons not to move. You will always be busy. You will always be tired. Life will always feel full. But the cost of not moving your body consistently is too high—physically, mentally, and emotionally. For me, movement has been a constant. It has carried me through stressful seasons, overwhelming seasons, and moments where I could have easily put it on the back burner. I didn’t—and it made all the difference. It’s not about perfection. It’s about consistency. When you commit to moving your body every day, you show up differently in your life. You think more clearly. You handle stress better. You feel stronger—not just physically, but as a person. 2. Stop Letting Other People Decide Who You Get to Be This is something I had to learn over time. I have always had big energy. And for a long time, I tried to tone it down so that I could be more acceptable, more agreeable, more “palatable” to the people around me. I thought that was the way to fit in and be successful. But all it did was make me feel disconnected from myself, and kept me from having truthful relationships with others. When you live your life constantly thinking about how other people are perceiving you, you become stuck. You hesitate. You hold back. You filter yourself to the point where you can’t fully show up. At some point, I stopped asking, “Am I good enough yet?” and started asking, “What can I do with what I already have?” That shift changed everything. Because when your focus moves away from proving yourself and toward serving others, you stop shrinking. You start showing up honestly. And that’s where real connection happens. If you want to perform—whether that’s on stage, in a classroom, or just in your everyday life—you have to let go of the fear of how you’re perceived. You cannot connect if you are constantly protecting yourself. 3. You Can Do Hard Things This is a belief that has shaped my entire life. My mom used to say it to me all the time: “You can do hard things.” And she lived that out in a way that made it undeniable. Raising twelve children requires a level of resilience and sacrifice that most people will never fully understand. That example stayed with me. Because doing hard things isn’t about being fearless or naturally strong. It’s about choosing to stay in something when it would be easier to quit. Every time you push through something uncomfortable—whether it’s physical, emotional, or mental—you are reinforcing a belief: that you are capable. It doesn’t happen all at once. It happens one step at a time. One rep. One breath. One moment where you decide to keep going. And over time, that builds into something powerful. Why This Work Matters Everything I create—my classes, my workshops, my online programs—is built around one purpose: helping people become more resilient. I use musical theater because it brings people to life. It gives them a way to express something real. It creates energy and connection in a way that very few things can. And I use fitness because it builds and reinforces the kind of endurance that carries over into everything else. I’m not here because I’m the most talented person in the room. I’m here because I understand how to guide people through challenge. I understand how to take someone from discomfort to confidence, one step at a time. And I care deeply about helping people discover what they’re capable of. If You’re Ready to Step Into That If you’re someone who wants more from your workouts—more challenge, more expression, more growth—this is exactly what I offer. You can train with me live on Zoom, where you’ll get real-time coaching, accountability, and a community that shows up with you. Or, if you need flexibility, you can access my full library of on-demand workouts and train on your own schedule. Either way, the goal is the same: to help you build strength, confidence, and resilience that carries into every part of your life. But I also know many of you reading this are theater directors. And if that’s you, then you already understand what I’m trying to build—because you care about your students in the same way I care about the people in my classes. You’re not just teaching choreography or blocking or vocal technique. You’re trying to help young people take risks. You’re trying to help them trust themselves enough to actually use the tools you’re giving them. And that’s the hard part. Because students don’t struggle from lack of information—they struggle with fear. Fear of how they’re perceived. Fear of getting it wrong. Fear of standing out. And the only way through that is experience. They need opportunities to feel that discomfort, to move through it, and to come out stronger on the other side. They need environments where they are challenged physically and artistically, but supported enough to keep going. That’s what I create. If you’re a director who wants to give your students an experience that builds confidence, resilience, and performance readiness—something that helps them actually apply what you’re teaching in rehearsal—then I would love to link arms with you. I offer workshops, residencies, and training experiences designed to support what you’re already doing in your program and help your students rise to the level you know they’re capable of. 👉 [Join a Live Class] 👉 [Explore the On-Demand Library] 👉 [Bring a workshop to your school]

inMOTION Studios encompasses all aspects of performance. With its Theatre Fitness program, students participate in a cardio class including progressive choreography building into full dance routines and exercise to musical showtunes. We train aerobic capacity, singing under fatigue, quick choreography recall, and projection. Each workout brings a variety of dance techniques and genres like jazz, Latin, modern, Fosse, hip hop, tap, and more! Sweating to Show Tunes High-energy dance fitness set to Broadway music. FOR DIRECTORS When students feel insecure, they shrink. When they lack stamina, vocals disappear. When energy drops, the choreo falls flat. I build performers who don’t hold back. Bring me in FOR ACTORS You want the edge. You want the callback. You're done with doubting yourself. I build performers who can’t be ignored. View Courses FOR YOU You’re obsessed with musical theater. You love choreography. You want a workout you’ll actually show up for. This is where you let it out. Finally. Try a workout This Isn't Just Fitness No overplayed pop playlists. No awkward, lifeless cardio classes. No apologizing for your energy. This is choreography. This is real work. This is big energy. You don't feel defeated. You feel . ALIVE Fun first. Resilience second. Transformation always. This is What it feels like Kevin R. Adult Performer “You come out of your shell. You gain skills for the stage. You don’t get this from any other workout.” Ready to Sweat Like You Mean It? Stop scrolling. Start moving. Start Moving Now Looking to bring this to your program or train deeper? Explore workshops and online courses →

Courses

Our online courses help performers sing powerfully while dancing. Train stamina, breath support, and vocal control so you can sing and dance full out. 8-Week Performer Stamina Training Musical theatre training that teaches performers how to sing, move, and sustain technique under real performance conditions - so auditions and full numbers don't fall apart when fatigue hits. For teens and adults training for musical theatre performance. 30 + page workbook 10+ guided vocal modules Voice warmups Dance routines Core, strength, and flexibility Results tracker Video submission feedback What you get: Here's what a T-Fit workout actually looks like: No product Why most performers struggle to last the full number Singing and dancing are usually trained separately Stamina breaks down before technique does Choreography gets messy when breath and fatigue spike Performers know what to do - but can't maintain it together Musical theatre demands integration - but most training never teaches it. This program trains what performance actually requires... Instead of training vocals, movement, and stamina in isolation, this program shows you how to layer in each skill - and perform them together under realistic performance conditions. Sing with control while moving Retain choreography faster under fatigue Build confidence performing full numbers, not just sections Avoid vocal strain and injury Program Investment This program is a great fit if you are... This 8-week training program includes: 4 choreography releases (repeated for mastery) Strength + technique training to support cleaner movement and stronger execution Vocal modules (weekly themes + drills) focused on breath control, stamina, placement, and singing under fatigue Heart rate + recovery tracking to measure stamina improvement over time Pre- and post- program screening (baseline + results) Before & after performance video comparison (same song, same section) Personalized instructor feedback after your final submission This isn't a single class - it's a complete performer stamina training system. For: Musical theatre performers who sing and dance Students preparing for auditions or shows Adults returning to the stage Dancers who want stronger, more reliable vocals Not for: Causal fitness participants Classical-only vocal training One-off choreography classes Still deciding? Experience the training first. The 14-day free trial lets you experience the movement and stamina demands of the training before committing. It's a great way to test consistency and see if this style of training fits your schedule and goals. The full 8-Week Program is where focused vocal training, integration, and performance conditioning begin. Start Free Trial 14 days. No long-term commitment Who is Emily McKinney? Emily is a certified fitness professional, vocal coach, choreographer, and movement specialist with university-level training in voice, dance, and performance. She works with musical theatre departments across school districts, studios, conventions, and festivals, and is trusted by organizations such as Texas Thespians and TxETA . Her work helps performers build stamina, retain chorography, improve artistic expression, and train for the real demands of auditions and performance. Enrollment Pricing 8-Week Performer Stamina Training Program Price line: $247 (Full program value: $347) This reduced rate is available for a limited time. Early enrollment includes instructor feedback and full program access before pricing increases. If you're tired of watching the replay and feeling disappointed on how your voice held up live; if you're wanting a real edge at your next audition, this program was built for you. This is about trusting your body, your breath, and your training - even when you're under pressure and tired. Enroll Today