Search Results

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.

You finally get a chance to sit down and get some work done, then instinctively you pick up and check your phone. It’s a very common and natural impulse, but greatly impedes one’s ability to stay focused; to do the deeper work that produces high value thinking and creativity. This is the kind of work that brings more purpose, motivation, and satisfaction to life. Constant distraction and deep work cannot coexist. When we allow distraction to be a consistent part of our lives, it not only keeps us from producing value, but it damages our brains. The technology addiction conditions the brain to repeatedly distract, consume, and compare. It’s an endless cycle that will leave you feeling empty, alone, and stuck. However you use it, technology can be a very helpful and a strong source for information and connection. One cannot contest with that, but there are costs to allowing it into all hours of the day. Taking an honest look at how and why we use technology is imperative and shouldn’t be taken lightly. It is the purpose of this post to ask hard questions and help you consider the consequences. The first question to consider is what kind of work is meaningful to you? Does it propel you forward towards your goals and what you want in life? Is it worth eliminating your favorite distractions for? If yes, then read on… Those who are seeking meaning and progress through connection, there is a strong pull to utilize social applications. Remember that an online connection is often based in shallow waters. There seems to be an unspoken rule that if you like and comment on other’s content, they will do the same. The more you contribute the more you get out of it. Not to mention the FOMO generated through social platforms seeking to earn more adherence and loyalty to agendas, events, products, people, and organizations. Here are some difficult and possibly harsh questions to consider: Are these online relationships worth the time and sacrifice of your time money and attention? If you were to quit social media without telling anyone, would they notice? Is your presence as necessary as you think it is? Remember that the real life connections matter most and will produce the most value. The people within proximity of your influence are able to see and recognize your true value unfiltered by an algorithm hungry for your constant nourishment and attention. Look up and have the meaningful conversations and make connections face to face. No matter what you are passionate about or interested in pursuing, you will find the gurus and the popular voices online. With so much knowledge being offered up to their thousands of followers, how can one compete with that? The truth is, you can’t, and constantly referring to social media will continue to feed your algorithm with more content to compare yourself to. Following trends and comparison keeps you from stepping into your unique greatness. Don’t get stuck trying to be good enough. Go do good with the good that you already have! You are more valuable than you think, especially when you put your phone down and look up to the people right in front of you. Your ability to avoid distraction will make you a rarity and give you the edge when it comes to producing meaningful and valuable work. So just go do good and work hard to create. Here are a couple more hard questions for you: Are you capable of doing the work and being satisfied with it regardless of how much recognition you get? Can you fall in love with the work without needing to check for approval? Just like any muscle, it will atrophy if you don’t use it. Your brain is the same. A brain prone to distraction will crave more distraction. Can you make it a full day without technology? How did it go? If you find it difficult, it might be time to establish some new ground rules to discipline yourself. Just like a muscle, you are also completely capable of strengthening the synapses necessary to accomplish deeper work and focus. When you consider the work required to produce the value you want to achieve, remember that your mastery over technology and distraction is the key to making progress! Consider what you want, and ask yourself another hard question: How bad do you want it? Are you willing to undergo the changes necessary to get there? Here are some tips and tricks you might try… -Set time restrictions on your phone for undistracted work time. -Plan your day. Make it easy to mold and adapt and align to your shifting priorities. If a priority pops up, you are free to re-plan your day as necessary. -Remove your time sucking apps. -Plan your technology “shallow work” (emails, texts, and admin work) at a specific point in your day. -Turn off your notifications. -Delete and reload the apps you need to use, but have little self control in. -Plug your phone into the wall and use it like a land line. -Power off 2 hours before bed time. -Don’t take your phone with you to the bathroom. -When you’re done working for the day. “Shut down.” Say it out loud! Have you tried any of these things before? Would you add any other strategies to the list? Remember that it takes time to replace habits with new ones. Practice will make you stronger. You can do hard things, and you have way too much value you need to share with the others to just mindlessly give into distraction. You don’t have the time for it. You’ve got important work to do. Go do it. *BOOK REFERENCE: Newport, C. (2016). Deep work: Rules for focused success in a distracted world . Grand Central Publishing. As inMOTION Studios looks back on the past year, there are many workshops, classes, workouts, and marketing campaigns that have been analyzed as to what are bringing about the most value for time spent. It has become apparent that certain initiatives and behaviors have not contributed to the value we have been trying to produce. It is our intention to make a shift in the way we approach our work and dedication to producing more valuable content. We would like to sight and highly recommend the book “Deep Work” By Cal Newport as the inspiration behind our choices and paradigm shift. Here’s to a year of focused deep work!

As a clinician, choreographer, and instructor, it is my job to teach and offer tools for my students to take on challenges, and meet expectations. It is fascinating to look into the variables that can effect a person’s response to those challenges. How do I present my material? How do I effectively direct, coach, and motivate my learners while they undergo these challenges? Why do some learners have more grit, while others respond less enthusiastically? At what point do learners give up, and why? How can that be avoided? What is causing the reluctance, and how do I encourage those who are struggling to keep going in a positive and effective manner? In other words, how can I get more “buy in” from my students without feeling like I’m “pulling teeth”? In regards to how individuals respond to stress, a stress study on rat pups by Infurna and Luther in 2016* concluded that “stress early in life seemed to make the animals more resilient to later stress.” Furthermore, the pups “benefited because their mothers comforted them after the stress.” Sighting evidence that humans who are exposed to stress in a supported atmosphere improves resiliency and grit. As an educator, there are millions of variables that effect a learner’s ability to lean into learning and executing. Here are a few variables that we have more control of that I have brought me success, and that I’ve devoted the past decade of my life to improving: 1) Atmosphere and Culture As a clinician I have served multiple ISDs in the state of Texas, I have been able to experience and feel several unique cultures that have been created in various theatre departments. Some are healthier than others. This variable deserves a blog of it’s own, but suffice it to say, my most successful workshops occur in those departments that have fostered a healthy learning atmosphere where students feel safe, valued, and included. 2) Language and Tone The words we choose to communicate with cannot be understated. In my experience as a coach, choreographer, and clinician, I see more success when I use the 4 “i”s in my language: Invite, Include, Inquire, and Inspire. Motivating from a more intrinsic angle using more inquisitive language opens the door for learners to take more ownership and autonomy over their learning. If they feel like they have options, they are more likely to venture forward if they have been inspired with a “why” behind the invitation. Every challenge consists of multiple baby steps and can be taken on one bite at a time. Every time my students get something right, we can happily inquire and invite our students to try again, try differently, or try more. 3) Demeanor Much of a leader’s outward appearance and body language is perceived and mimicked. When we dress, look, and stand like we care, we can make impact without saying anything. Stand up straight. Unfold your arms. Smile, and see what happens to your language, tone, and atmosphere of the room. 4) Preparation Here are 4 areas as a choreographer and fitness coach that I come prepared with that sets my learning experiences apart from others. They’re quite fundamental, and anyone willing to do the work can do this regardless of talent. Know your choreography, practice clear technique, make a coaching game plan, and prepare to motivate! Not every group of kids are the same. Not everyone learns or is motivated the same way, but being prepared to cover a learner’s basic needs (autonomy, competency, and relatedness) frees us to look, see, and respond to the students in front of us. 5) Coaching Theatre Fitness is a non stop cardio class that teaches non-dancers and dancers alike how to execute complex blocks of choreography. If someone were to walk by and watch the final product, it would look so INTIMIDATING. The final product is pretty awesome. It is very common for me to hear remarks like “I could never do that”, but clear coaching, and the breaking apart of choreography and movement is the key to making what seems impossible POSSIBLE! It introduces a “fight or flight” response into the brain, and an opportunity to build its students one layer at a time; breaking apart and creating smaller “fights” they can win. Through strategic layered coaching we build learners that choose to fight instead of fly. 6) Motivation As class progresses, there is a clear shift in tone. The initial shock of jumping into something new and foreign dissolves, learning one layer at a time takes place, and BAM! It morphs into a finished product that learners are able to execute when they thought they never could. What makes all the difference is somebody to be the counter voice to all the limiting beliefs that our learners carry around all day. With every success, a student builds confidence, and we celebrate their success and effort, using it as momentum to keep them going forward and to BELIEVE IN THEMSELVES! It is my mission to build resilient human beings through musical theatre and fitness. My program is specifically designed to do that at a neurological level. Rep by rep, layer by layer, cue by cue. Every class I teach forges stronger brain synapses and protein patterns of thought that transform and change the way students think. If I could sear an enduring message inside anyone’s brain, it would always be this: “I can do hard things.” It is my mission to spread this message to as many as I can, and change lives with it. *Breedlove, S. M., & Watson, N. V. (2019). *Behavioral neuroscience* (10th ed.). Sinauer Associates.

I thought as I approach the one year mark of inMOTION Studios being in business, I would share my origin story. It starts out very sad, and ends up very happy! It was November 2021 when my family left Idaho. I had spent the past 6 years building an incredible fitness community in Boise. I was in the ZONE! I had packed classes, I taught almost every format, and I new that I was very loved and appreciated. It was in those years that I learned to love myself for the loud energetic person that I am. I learned that what I saw as character flaws were actually strengths! I just needed to tap in and direct it. It was liberating! I finally felt free; so when we had to move, my heart was broken. We moved to a small city in Northern Indiana where you could here the klip klop of horses carrying Amish buggies down the road. It was so different. It was a culture shock that I was not prepared for. The thought of building classes at any of the gyms in the area wasn’t very palatable for me after leaving such a beautiful big gym with an incredible group fitness program. Axiom Fitness spoiled me, and I couldn’t see myself teaching for another gym anywhere else. My fitness story took a dramatic turn. I had to drop my Les Mills Formats because there weren’t any nearby licensed facilities, and started creating my own programs. It kept me busy, but couldn’t repair the gaping hole of loss. I was so lonely. I had the hardest time finding friends. Making friends in the Midwest is very different. I was terrible at it. I unintentionally offended so many people. I’m not a subtle person, but I had to learn how to be. Indiana was a place of humbling. I learned not to expect anything from others just because of who I was. Relationships are earned. For 12 months I grinded. I served as the Relief Society President for my ward at church and helped orchestrate and meet the needs of the women and their families in our community. Meal trains, grocery shopping, ministering visits, activities, and Sunday lessons were a few of my responsibilities. It was overwhelming at times, but the calling saved me. I cried every day in Indiana. It was often on my darkest days that my phone would vibrate to let me know that somebody needed help. I’m so grateful I had something to pull me out of my personal cloud of grief. I often felt better after focusing on, and serving someone else. In this time I decided that if I couldn’t have the gym experience and community that I wanted, I would build it myself. I learned how to make a website, got good at Canva, and “taught” classes in the park. I was also seen trying to make classes work at a little workplace gym, police department, old movie theatre, public pool, church, my home, a couple other small gyms, a pond, and rec center. I made up a yoga flow class, mixed martial arts class, dance fitness class, strength class, and water aerobics class. I also personal trained a woman from our ward. 75% of my classes were no shows. I hate working out alone, but I knew I had to have a plan B for myself. If I didn’t have my workout for the day, I knew it would sink me into a deeper depression. Enter Plan B! One day as I sat alone on the park bench feeling sorry for myself, I decided that I was going to make up a workout just for me. So I made a showtunes playlist. I started choreographing to Newsies and Hamilton, and after a couple hours I had created my first Theare Fitness release! It brought me so much joy! I even showed some of my friends back in Idaho on Marco Polo! Something inside me woke up! It had been a long time since I had danced like that, and it was addicting. After newsies and Hamilton I made another one to Chicago and Six, and then Lion King and Tarzan! My class of 0 turned into something that I looked forward to. I would envision myself teaching young performers my workouts on a stage and it brought a little bit of my spark back. My husband could see the toll living in Indiana was taking on the family, especially me, and moved us down to another one of his company’s plants in Texas. Oh Texas! You are a breath of fresh air. The sunlight! The warmth! I got better quickly. The culture is very different from Idaho and Indiana, but it’s my vibe. Making friends still requires effort; that hasn’t changed. My original fitness endeavors have however. I learned that teaching fitness classes at the gym has lost some of it’s luster, and I found myself craving my Theatre Fitness routines. I knew I wanted to shift back into theatre, and found a job opening for a Theatre Teacher at a nearby Elementry last summer in ‘23. Although I have never taught in a school before, I thought I’d send in an application and see what happened. I was surprised when I got a call for an interview. I was introduced to the Waxahachie High School Theatre Director Andy Reynolds, and had a long conversation about who I was, and my experience as performer. I told him a little bit about my Indiana experience and my fun “theatre workout”, to which he responded “Why don’t you teach it to my kids?” Within a month I was literally reenacting the vision I had created in that park in Indiana. It was so surreal. Class went exactly as I envisioned it. I knew I needed to find a way to move more theatre kids. I knew in my heart that this was something that was good and needed to be shared with as many people as I could. I didn’t get the Theatre Teacher Job, and I quickly started creating workouts, and a fitness program for High Schools. I made a little slideshow and started reaching out to nearby teachers asking if I could meet with them. I met with Kirk Corley at Summit High School and landed my first contract! He encouraged me to attend Texas Thespians, and it was then that I decided I was ALL IN. I put every penny I made from my contract into paying for a booth and I just started meeting educators. My world has been opened and I’ve been scared, intimidated, embarrassed, and lost, but there’s one thing that has pushed me forward. I know my program will change lives. I have seen who these young High School and University students are, and what they’re up against in this world. I am not the smartest, most experienced, or most talented person, but I have something important to give. I could write another blog about my adolescent years, but I won’t. I will say that I understand what it’s like to be bullied, and not fit in. I understand what it’s like to worry about how you’re perceived. I know what rejection feels like. I know the longing to be good at something and the effort required to get there. My life experiences has defined my underlying mission: to build resilient human beings through fitness and musical theatre ! I know that what I am doing is so much more than that! With every participant I lock eyes with and coach, I am creating a healthy situation for students to chose “fight” over “flight”. I know that if I create a learning atmosphere of acceptance, respect, safety, and love I can move each student. I know that every time they make it through a class, they build mental resilience. In a way, I am helping the younger version of myself learn to put the negative voice of self doubt aside, to stop worrying about what others think, to know that I belong, and that I’m valued. If I could give this back to the students I teach, I am satisfied with what I have created and shared. I can’t believe it’s only been a year since I registered my business with the state of Texas. As I look back on my life, it is so clear that everything good and bad that has happened had a specific timing and purpose. My loss, sadness, failures, and setbacks have been the catalyst to bringing inMOTION Studios into existence. I have been sent angels who have helped me propel my business in huge ways, and I have so much gratitude for the kindness and support I have received along the way. Where there was a closed door, there is now an open one. Life is like that sometimes. I want to say that if you’re going through a difficult time, know that it will pass. You will come through it. I know that when you look back on it, you will be able to see the role it plays into the person you are becoming. Hold on and keep moving. Be brave and do the new scary things. Taking risks has the potential for the greatest reward. Joy cannot be so exquisite without the contrasting emotion, because you will know the price that was paid to get there.

There was a period of time where I performed over 500 shows in 4 months. I would have to ice my feet at night so I could walk in the morning! It was a high energy and extremely demanding summer, that’s for sure. I find it humorous that I would go on to get a degree in exercise science and teach fitness for the next decade (almost 2! Yeesh). I have taught kickboxing, dance, aqua, yoga, Pilates, and strength classes for many years. I remember one year in particular with 416 classes. It was insane, but how did I do it without getting injured or dying? Eating was a big part of my success. I want to share with you some of the habits I put in place to maintain my active lifestyle. I don’t track calories, I don’t participate in any popular diets, and I try not to over analyze everything. I have a few standards that I live by that guide me when I’m feeling weak tired and prone to pig out on the next sugary pastry I can get my hands on. Carbs and Sugar. Your body needs glucose to generate ATP (energy) quickly. Just like a car needs gas, you need glucose. Where your fuel comes from matters, so go for premium. I get my glucose from the best carbohydrates. Get the best bread, oats, fruit, etc that you can. Sugary processed snacks, carbs, and high fructose have a similar short lasting effect on your body’s energy levels. If sugar is not monitored, it lowers the immune system, causes inflammation in the joints, and major health issues down the road. I’ve shared with you some of my favorite foods for longer lasting energy boosts below. Caffeine. Kids… stop drinking Monster. Caffeine is designed to increase energy metabolism by activating noradrenaline neurons and local release of dopamine. The chemical exchanges in the brain’s neurons and hormone patterns is what makes it addictive. Are you capable of starting the day without coffee? If the answer is “no”, you might consider how that habit might be negatively effecting your health and energy capabilities. The body develops tolerances to the substance resulting in energy crashes and the need for more to stimulate the same response. If you can change one habit in your diet today. Stop drinking soda. It will change your life. Protein. Upping my protein intake to support my active lifestyle was a game changer. My joints felt better, my muscle tone remained, and it kept me from feeling light headed or like I was wasting away. I remember teaching an early morning kickboxing class that was so hard to get up for. I found that an apple and a little baybel cheese in the morning gave me exactly what I needed to kick it into gear. A couple of my favorite ways to get in a little extra protein were through adding BCAA’s to my water during exercise, and protein shakes and protein balls (I’ll share my recipes below. They’re awesome) after exercise. Having protein readily available post exercise makes a difference in muscle recovery. Hydration. Every time I felt weak or pulled a muscle from a class, I was dehydrated. Every time. As a performer you will sweat A LOT. Here are the water recommendations for an adult pre and post exercise. 2-3 cups within 2 hours of exercise. 1 cup every 20 minutes during exercise. 2-3 cups post exercise. Don’t go crazy; you don’t want to pee on stage. Make adjustments according to the physical demands of your show. Emily’s favorite Recipes… Oatmeal Chia Seed Bowl 1 cup of cooked steel cut oats Honey to sweeten 2 T vanilla yogurt 2 T coconut milk 1 t chia seeds 1/4 c blueberries Sliced banana Granola to top *Mix oats, honey, yogurt, and milk. Top with berries, banana, and chia seeds. Chocolate Protein Shake 1 chocolate premier protein shake 1 scoop of whey protein 1 T Peanut Butter 1 banana 1/4 ice cubes *blend into creamy goodness! Protein Balls 1/2 cup peanut butter 1/4 honey 2 t chia seeds 1/4 t vanilla 1/4 water 1/4 whey protein (the chocolate kind makes it yummy) 2 c quick oats 1/3 c carob chips or mini chocolate chips *Mix all but quick oats first, then add oats until the consistency reaches firm ball stage. A few more of my favorite snacks… Baybel cheese + Apple Almonds + Dehydrated Mangos Blueberries + Grapenuts + Plain Yogurt + a little honey If you’re coming up on tech week and you know there are a lot of long late nights in your future, come prepared! If you’re a director, might I suggest making a batch of protein balls for your cast? If you’re an actor, don’t skip a meal. Everything you eat and when you eat it has a purpose. It’s not how you look, but how you feel my friends. It’s about having energy and strength to do what you love. In a world where we’re so hyper focused on image, It is my hope that this little blog will inspire you to bring better food and beverage choices into your life to help replace the energy draining ones. All my love! 3 cups post workout

I’d like to introduce myself. I’m a loser too! I lose everyday. I lose my attention, patience, time, opportunities, money, etc. I have lost big and suffered the consequences. I have let my losses paralyze me from time to time. I know what it’s like to be rejected. I know what it’s like to go home empty handed. I know what it’s like to hate yourself. I have climbed out of those low points though. I haven’t given up, and I want to share with you some powerful tools and ways of thinking to help you get through your losing streak… I recently read a story about British cycling history. Over a 100 year span, the Brits had been the laughing stock of the cycling world; taking home only a few Olympic medals and constant failed attempts at the Tour de France. It wasn’t until a new coach, Sir Dave Brailsford, implemented a new training program by means of “aggregation of marginal gains.” In a nutshell, by making small improvements over long periods of time, you make lasting changes that grow into winning! This method has resulted in the Brits winning Tour de France six times, and taking home more Olympic gold medals than any other country for cycling! I love this idea! Be 1% better… My sister played softball in college and would always say this. It’s encouraging. We live in a fast paced world, and can fall prey to the idea that if we can’t get what we want, we can easily drive around the corner and get it somewhere else and be instantly gratified. As a result of our culture, we want everything NOW! If you can’t get those things, is there an excuse or someone to blame, or is it somehow a reflection on your character or worth as a person? Do you write yourself off of ever getting what you want because it’s out of your reach or capabilities? Don’t believe it! That’s not true! Real change is a process, and you have all the power! It takes time, patience, and diligence. Do not be discouraged when you put in your time and energy to find that the road to change is not a short one. You don’t have to let that defeat you; let it fuel you! You can set reasonable goals towards improvement. The process will develop your confidence and provide the momentum required to get you on the path to reaching your goal. You don’t have to demand anything unkind or unreasonable of yourself. Just improvement. A meager 1% is enough. It means you’re still in the game, and putting in the effort every day. It also means that if you fall short, it isn’t the end of the world. You can easily start again without beating yourself up. Regardless of your intentions, you will become what your surround yourself with… A quote from my great grandmother hits home. As you consider your goals and aspirations, can you look back and see how your friends, habits, and consumerism have influenced you as a person? Is there something in your life that is helping you, or distracting you? Are you choosing to use your time to consume or create? Everyone gets tripped up throughout the week. Can you take ownership of what’s holding you back? Perhaps what you are surrounding yourself with can be lessened, redirected, or eliminated? Maybe just 1% less? Fall in love with the work… As you continue to move forward with your life, it is my great hope that you can find joy along the way. The pains, struggles and setbacks will give you the contrast and vibrancy in your life because you fully understand the price you paid to get there. It makes the joy so much sweeter. I encourage you to broaden your vision while you’re in the thick of your life. Recognize where you where, and where you are, and where you are going. Realign and lace your day to day with gratitude. As you do, it is my hope and my experience that you will find more clarity and drive to do the work. Your mindset is everything. You don’t need to hate the struggle because its rewards aren’t fully present or realized yet. You don’t need to hate that you have a roadblock either. You can zoom out and re-strategize if necessary. Or maybe you just keep on keeping on. Stay humble as you blaze your trail. Humility comes with having gratitude each day. How are you lucky to be where you are right now?

I have never bought anything so extravagant in my life. I was shamelessly seduced and influenced through instagram to get myself a pair of genuine leather character boots from the LaDuca store in NYC. These are the exact boots that every Rockette at Radio City is wearing. I am broke, but I have a pair of LaDuca shoes. It’s official. Let it sink in. LaaaaaaDuuuuuucaaaaaa. I have now entered into a whole new level of legitimacy. I. Feel. So. Cool… and maybe a little guilty for being so vain and extravagant. In my persuit of seeking out contracts, bookings, and locations to teach my T-Fit program to teens and young adults in the Dallas area; I have had a thought continue to enter my mind. “Is this the right fit?” What does that even mean? Good chemistry between two people? A relationship that serves both parties? Or something that makes business sense? A shoe that’s just the right size? Let’s talk about relationships. I’ve noticed, that our society has shifted. We are more self reflective and protective of our time, energy, and who we share it with. I think everyone is just tired of getting burned. It makes sense. I have definitely “cast my pearls before swine” more times than I care to admit. These negative experiences where my gifts weren’t valued have caused me to be a little more cautious for sure. Is it possible that our caution caused from past hurts stopping us from creating positive interactions with others? Are we so concerned with how something is going to serve us that we stop truly serving others? A good fit in a relationship is how you feel when you pour your good into something. And how are you supposed to know if it’s a good fit, unless you put in the energy first? Currently, my new LaDuca shoes squeeze my toes together and aren’t very comfortable. I was told that the leather will mold and shape to my feet as I break them in. If I would’ve gotten a size up, they’d be comfortable at first, but then end up stretching out and my feet would slide around. My LaDuca shoes weren’t cheap. I had to risk getting them shipped to me, not quite sure if I’d even like the way they fit. In time, these beauties will be perfectly molded to my feet. I have to break them in first. It’s going to require getting them a little dirty, and taking the time to dance in them. Is there a parallel here? Maybe we just need to give people, situations, and relationships a little bit of our time. We can be so gaurded and judgemental. Have a little faith. Not everything is an absolute perfect fit at first, so put the shoes on and start dancing.

I have been training at various schools universities and theatre companies over the past year and I have observed some pretty interesting effects of the Theatre Fitness Program. The need for this unique program has become more apparent than before. It’s more than just a fun time. It is truly a strategic approach to a performer’s ability to bust past barriers and limiting beliefs. This program levels up performers and changes lives. Here are 10 reasons why you are going to want to implement this program into your next school year: 1: Break the ice! Especially for incoming freshman, kids are so worried about how they are perceived by others. T-Fit helps break down barriers that discourage creativity and taking risks. 2: Expose your students to multiple dance genres like Jazz, Hip Hop, Modern, Pantomime, Fosse, and Ballet. 3: Develop the skill of blending vocals with movement. Training this skill consistently builds a greater capacity to layer in multiple levels of performance and blend them. 4: Build resiliency. T-Fit isn’t simple. It requires leaning into new movement challenges that might make you feel silly at first. Every time you do something hard, it changes the way you think. learn that you can do hard things and see it through. In time, confidence grows and insecurity diminishes. 5: Improve fitness levels! Students increase their respiratory recovery rate, and can bring out powerful vocals. 6: Enhance storytelling skills. T-Fit layers in movement texture and stylization that shifts and evolves throughout the workout, encouraging creative ownership and taking artistic risks. 7: Improve vocal breath technique. We apply lower abdominal breathing techniques and vocal fold closure while under fatigue to improve respiratory recovery and breath budgeting. 8: Instill a love of fitness. T-Fit challenges the traditional look and expectation of what fitness is. Approaching fitness from a theatrical angle, truly moves a drama kid in ways that other physical activities can’t. 9: Add to your student’s dance toolkit. Each workout incorporates dance techniques from different disciplines. The next time your students are working with their choreographer, it won’t be the first time they’ve heard of a pas de bouree, pirouette, or a time step. 10: T-Fit is SO MUCH FUN! In just an hour, we simulate a real life musical. It morphs into sweet musical theatre bliss! Did I miss anything?

When I was taking dance lessons as a teenager, there were a few sisters who were always put in the front. They were absolutely beautiful and talented dancers and should be in the front for everyone to see. I’ll admit, I was a little jealous. I like the front and I wanted my chance to shine too. It never helped that I was the tallest one in class either; the odds weren’t quite in my favor. I decided that even though I didn’t have control over my height, I did have control over developing my technique. So, I made it a point to stand behind them in ballet class. I learned so much from watching and mimicking those girls. I also befriended them and asked for guidance and feedback. I’m grateful I didn’t let my pride get in the way of my progress. As a choreographer and instructor, I make a point to invite my students to stand next to people who are better than they are. Surrounding yourself with those who hold a high standard helps you rise to greater heights. I spent the last week at the Texas Thespians Educator’s Conference, and it was incredibly inspiring to watch the collaboration going on between educators. We had such a great time connecting, sharing, and collaborating. I’ve really been able to see and learn about the role of a theatre teacher. It’s very dynamic and there are so many hats they have to wear. Props, sets, choreography, music, blocking, makeup, costumes, character development, improv, lighting, sound… the list goes on. And there were so many artists sharing their knowledge, talents, and skills to help level up all these teachers! As I sat back and watched everyone, I felt so much gratitude to be surrounded by so many passionate people. Putting on giant projects like a play goes way beyond showing up for class during school hours. It’s managing people, resources, time, money, not to mention working with a school administration that might not be completely aligned with your goals. All these things are critical to really being able to pull these projects off. I discussed a lot of barriers that theatre teachers have in trying to accomplish the things they want for their students. I wish I could give everyone a hug and say THANK YOU! We have a world where so many people are asleep. Showing up for the paycheck and going through the motions. Nobody was required to be at that conference or to participate in all the silly little “goose chases”; it was a choice. A choice to further skills, build relationships, and support others. After all, it takes a village. And rubbing shoulders with so many experienced masters, compels me to level up my game. So, here’s to a year of stepping into the uncomfortable as I try to reach a higher level of excellence. Let’s go Texas Thespians!

While visiting family over the Christmas holiday, I was once again lovingly schooled by my father. I was reminded of something he told me when I was a young college student: “Part of being a mature adult is recognizing that your actions affect others, and choices should include more people than just yourself.” During the 20 hour drive home, my husband and I started setting ourselves up for the coming year. We’ve got some “big kid” problems that need to be solved like adults. It requires more grit, and less dreamy eyed ideas. It isn’t fun and it isn’t what anyone hopes for, but it’s being an adult. If y’all know me, this isn’t my strongest suit, but with the proper motivation, perspective, and long view, it is doable and perhaps even palatable. So like most, I started listing out all the changes and implementations that need to take place in the new year. It’s a long list. To sum it up, my husband and I are set on one word for the new year: “INTENTIONAL”. How else do we go into work and put in the time, sweat, and grit required day in and day out? There’s got to be a reason why. Once the WHY has been identified, the HOW can become clearer. So make your lists and New Year’s resolutions, but be intentional on how it is to be carried out! Here are a few things you might try to be more successful in maintaining your new habits… Make yourself accountable Track your effort Reward yourself Here’s to all of us making changes for the new year! Improving one’s self and circumstances is well worth pursuing. I may not have achieved all the goals I have set, but I can whole-heartedly say that I am better off having tried, than having stayed stagnant. I hope you can find the support you need. If there’s anything I can do for you to get you closer to where you want to be, just ask.

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 critisized. 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 = Resraint" 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 accilade 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 kowledge 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 mimicing 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 ment to fit into.

Becoming a "triple threat" is much harder than becoming proficient in the skills of dance acting and singing. As soon as the lights hit the stage, can you bring a character to life and tell a story, or are you lost in the notes, choreography, or lines? A true performer has mastered the blending of all these skills! Here are a few tips on how to build this skill. 1) Layer your learning. Whenever I teach a class, I have to teach movement layer by layer. It takes the tangled-up mess of choreography, technique, music, and acting and organizes it, so one can build from a stronger foundation. Before a dance can be mastered, one has to know body part directions and placements before they can layer in technique or texture. Before acting can truly take place, one must have the lines memorized. There's no need to let all the aspects of a performance overwhelm you. Take it apart and focus on building one layer at a time. The fine tuning can wait. 2) Broad vs Narrow Focus A professional tennis pro who has years of training suddenly chokes! Why? Our brains have specific responses to stress, and one of those responses is located in a different part of the brain where muscle memory is. When nerves start to take over, the brain goes from its flow state to its learning state; overanalyzing what should be coming naturally. As a performer, there are so many things that can distract and pull you out of the moment and out of your flow. So what can you do to bring yourself back in? The beat of the music, the grounding of your feet to the floor, and your breath, perhaps? As a performer it is your job to spin many plates at once and it requires that broader view. As you improve each layer of performance to where it can feel more like "muscle memory", it becomes easier to broaden your focus to be in the moment, or to react to what is happening in more authentic ways. Nobody is perfect, but learning how to switch between broad and narrow focuses is a skill that will improve your ability to balance all three disciplines despite any hiccups or distractions. 3) Practice! Bringing everything together is a skill that comes with time. Just like a muscle, it only grows when you consistently put it under pressure. Is there anything that you are consistently doing to train all three threats together?