I once watched a scene between a fitness instructor and a frustrated participant. The member was visibly annoyed — questioning every move, every cue. Without saying a word, the instructor took off their mic, handed it to the member, and said, “Here! You teach.” The participant’s eyes went wide. They quickly handed it back. How easy it is for our opinions or passions to get the better of us. A good dose of perspective can go a long way. Recently — and shamelessly — I found myself in a conversation about a director. Somewhere in the mix of thoughts and honesty, my opinions came out more bluntly than they should have. I walked away from that conversation feeling uneasy, and I knew why. Because I’ve never directed a show. I’ve never managed the moving parts, the cast, the crew, the tech, the budget, the calendar, the late nights, and the responsibility of holding an entire vision together. And the truth is — it’s easy to have opinions when you’re not the one holding the mic. That realization humbled me. It reminded me how quick we can be to comment from the sidelines, forgetting that leadership always looks simpler from the audience. We don’t see the private decisions, the problem-solving, the sleepless nights, or the emotional load of making it all work. We don’t feel the pressure of being the one who has to decide — not just dream. So this is my personal call to repentance. I should have never shared such blunt opinions without first honoring the fact that someone was doing their best — showing up, giving what they had, and carrying a role most people wouldn’t dare step into. Not everything runs perfectly. Leadership never will. But we can choose to extend grace — especially when we don’t have their point of view. Because at the end of the day, they’re the ones holding the mic. And we get to be partakers of the work they’re doing. So next time we’re tempted to criticize, maybe we pause. Maybe we listen. Maybe we recognize the weight someone else is carrying and say, “Hey — I see you.” A little perspective goes a long way. ✅ To every director, educator, or leader out there — thank you for holding the mic, even when it’s heavy. We see you.

When I was 16, I’d pop my West Side Story  CD into my Walkman, flip open a notebook, and map out choreography to Cool.  Circles, Xs, arrows — my own secret rehearsal scribbles. No stage, no audience, no teacher. Just me and the joy of movement. Not long after, I’d slip into the College of Southern Idaho at 5 a.m. to use the auditorium stage. Choreographing dances to Wicked  under the dim lights, with the janitor letting it slide because he knew I wasn’t causing trouble. Later, in college, I’d set my alarm for 4 a.m. to get into the dance studio before classes started. Just me, the mirrors, and the music. Pure creation. By 24, between my first couple of kids, the habit hadn’t left me. I’d head to Gold’s Gym at 10 p.m., not for the treadmill but for the empty studio. I built a full 17-minute Lion King  production number — stampede ripples, a Scar vs. Simba fight, the whole thing. No one ever performed it. It was just for me. Why? Because I couldn’t not  do it. Creating movement has always been my outlet, my obsession, my joy. As my kids grew, life shifted. In Idaho, I became a certified group fitness instructor — teaching dance fitness, kickboxing, yoga, weightlifting. With my exercise science degree, I learned how to structure classes with repetition, layered breakdowns, and progressions that actually helped people improve. I built a thriving fitness community for nearly a decade. When we left Idaho, I lost that community. But I found myself circling back to my roots: choreography, Broadway, and the artistry I’d always carried. That’s when Theatre Fitness was born — a fusion of artistry and fitness, designed to make complex choreography accessible  while still demanding consistency and effort. Who This Class is For Mature teens  who are ready to build confidence, focus, and resilience. Young adults  who love musical theatre, dance, and a challenge. Beginners who are willing to try  — you don’t have to be polished, but you do have to be ready to put in effort. Dancers  who want to solidify technique, train consistently, and grow. And if you’re a little older?  Great. “Young” is a mindset — if you’re willing to train like a performer, you’re in. Who This Class is Not  For People just looking for a “fun one-time” class to dabble. Teens who only want to mess around instead of focus. Those needing one-on-one instruction the whole time. Anyone not physically ready to move at an intermediate pace safely. What It Looks Like Fast-paced, sweaty, Broadway-style combos. Repetition, breakdowns, and layers that make even challenging choreography learnable. Accessible to non-dancers with focus and willingness to try. A place where beginners and seasoned performers can both walk away better than when they came in. What It’s Not A slow, beginner-only class. A low-impact or medically modified workout. That said, I always show options. No one gets turned away for starting where they are. My goal is progress, not perfection. If you’re someone who trains consistently — or wants  to start — who loves the work for its own sake, and who values growth over just “getting through,” this is for you. Because theatre fitness isn’t about applause. It’s about respect for your craft, discipline for your body, and joy in the work. So the only question is: are you ready to show up, put in the reps, and surprise yourself with what you can do? If you’ve been searching for something that feels like rehearsal, that wakes up your inner choreographer, and that leaves you sweaty and grinning because you nailed that combo after ten tries — then you belong here. This isn’t just fitness. It’s theatre. It’s community. It’s creation. And if you read this and thought, “Oh my gosh, that’s me”? I can’t wait to see you in class.

One of our greatest joys is bringing tools to students that can unlock their creative potential. Movement and choreography is a vital component to telling stories on stage. It's quite daunting to directors or students with little dance and movement experience, but creating captivating movement is not limited to those who move naturally on stage. It's a matter of understanding how to use tools of contrast . In our choreography composition workshop, we give students hands-on training to design their own choreography, rooted in principles that elevate ensemble work. For those of you who are looking to level up your movement and don't know how to start, here are 4 tips to elevating your current work. 1. Spatial Contrast: Levels and Dimensions Do everything you can to avoid seeing a line of heads on the same plane of space. Use all levels of space to shape your stage picture. Stage Positioning:  Play with depth (upstage vs. downstage), lateral movement (stage left vs. right), or using corners of the stage for variety. Vertical Levels: Standing, kneeling, lying on the floor, or even climbing onto set pieces to add height variation. Give your ensemble permission to stand on a chair, sit, or lay on the floor. Look at where the faces are. If you can see a line of faces, try to change that. Props and Furniture:  Chairs, ladders, and platforms can instantly create new levels and focus points. 2. Formational Contrast: Group Shapes and Structures The arrangement of your ensemble can make even simple choreography visually stunning. Lines and Grids:  Be intentional on your lines and grids. It's easy to fall into the habit of having this be the go to in order to fit multiple bodies on stage. Note that complicated choreography in a grid highlights precision or lack thereof. Clumps and Clusters:  Create intimacy or draw focus to a soloist. Abstract Shapes:  Think circles, triangles, or irregular patterns for artistic flair. Breaking the Mold:  Change up formations between verses or choruses to keep the audience visually engaged. Blocks: Not everyone needs to be doing the same thing at the same time. Try taking out a block and isolating them out of the group. It's a great and unique way to highlight performers or special skills. 3. Directional Contrast: Movement Pathways Motion tells a story. Contrasting directions make the stage feel alive. Opposing Pathways:  Half the ensemble moves left while the other half moves right for natural tension and release. Circular vs. Linear:  Some dancers weave around while others march in straight lines. Crossing Patterns:  Layering movement adds complexity without complicated steps. 4. Motif Variation: Playing with Timing and Texture You don't have to create as much choreography as you think. Take a movement pattern and add variation. Once you have a strong motif (a repeated movement phrase), don’t keep it identical every time. Ripples:  A wave effect as each performer takes the movement one after another. Inversions:  Flip the movement backward, upside down, or mirrored. Timing Changes:  Slow it down, speed it up, or have contrasting tempos happening simultaneously. Layered Dynamics:  Some dancers move big and bold while others keep it small and subtle. 5. Locomotion: Bringing Energy and Flow Stillness can be powerful, but when everyone stands still too long, energy dips. Travel Patterns:  Send dancers on paths around each other to create interaction. Levels in Motion:  Combine walking, skipping, crawling, or leaping across stage levels. Contrasting Speeds:  One group moves fast while another group glides slowly for dramatic tension. Final Thought You don’t need a Broadway budget to create visually stunning choreography. With tools like contrast, students can become their own choreographers, bringing texture, unity, and excitement to every number. And this is just one principle we explore in our Choreography Composition Workshop , where students leave with the confidence and practical skills to design movement that tells a story and captivates an audience. 👉 Directors:  If you want your next show’s choreography to feel intentional, unified, and unforgettable—even without a full-time choreographer—reach out today to learn more about booking workshops for your program.

Today my son and I changed a tire. In the blistering Texas heat. On pavement hot enough to fry your last nerve. And with every part of me wanting to wait until my husband got home. I almost did. I almost said, “Let’s just wait — he can do it.” After all, he’s good at this kind of thing, and he works hard all day. But something stopped me. It felt wrong to add this to the long list of things waiting for him after work. More than that, it felt like a moment that was asking something from me. So we ventured forth. My son and I. Into the heat. Into the unknown. And we got that tire changed. But Here’s the Real Story… I’ve been quietly drowning this week in backend business tech: 💻 Integrating a new scheduling and payment system. 🧩 Embedding forms. 📬 Transferring email lists. 🤯 Trying to make it all work on my website without throwing my laptop across the room. I’m a creative. A communicator. A movement person. Not a “systems” girl. I hit a mental wall fast when things start getting technical. I start thinking, “I can’t do this.” I tell myself I’ll find someone else. That I should delegate. That it’s too hard. Delegation is good. Wise, even. But so is grit. And today, in the heat with a lug wrench and my teenager at my side, I remembered something I’d forgotten: I can do hard things. I can try. I can figure it out. I can make a choice to do it — not perfectly, but with love, and purpose, and stubborn joy. I Didn’t Change the Tire Because I Knew How. I Changed It Because I Knew Why. I didn’t want my husband to have to do it after working all day. I wanted to show my son what resilience looks like. I wanted to contribute. I wanted to care. And I think that’s the same reason I’ll keep learning how to run this business — tech struggles and all. Because I believe in it. I believe that what we offer through dance, fitness, and performance has the power to change lives. So I’ll keep pushing through the systems and software and emails. I’ll get help when I need it — and I do need it — but I won’t give up just because it’s uncomfortable. Because I’ve got something to build. And today reminded me: I still know how to build it. So To You — Fellow Creative, Leader, or Dreamer: If you’re feeling overwhelmed, or small, or tech-weary… If you’re tempted to hand it all off before you give yourself a chance… If you’ve been quietly waiting for someone else to change your “tire”… 💥 You’ve got this. You can do hard things, too. Even when it’s hot. Even when it’s not your strong suit. Even when it’s messy and takes longer than it should. Whether it’s learning software, returning to the studio, auditioning again, launching a class, or starting that business — you can do it. One step. One crank of the wrench. One moment of belief. Keep your eyes on the goal. Remember your why. And change the dang tire.

When I was in school, I didn’t have access to belting, contemporary styles, or even the concept of mixed voice. My vocal world was built around bel canto, solfège, and everything classical. My choir teachers did what they knew best — traditional methods — and for a long time, that was the only path I saw. I had a voice teacher who worked with me on narrow vowels, head tones, singing in the mask, and creating classical resonance. That training gave me a beautiful foundation — a clean, resonant, classical tone that served me well. But I had a secret desire: I wanted to sing like the Broadway stars I heard belting their faces off. The problem? Every time I tried, it felt… wrong. It went against everything I’d been taught. I was scared I’d hurt my voice. So, all through high school, I built habits that worked — for classical singing. I flipped into head voice, swallowed sound through my bridges, and had no idea how to access my chest voice. Singing low notes felt weak, because I was always using head voice. And when I did try to belt, I was basically yelling. When I listened back, I cringed. Breaking Out of the Box It wasn’t until I stepped outside of the classical world that my mix journey really began. Because the truth is, to learn how to mix, you first have to understand the extremes — what true chest and true head voice feel like in your body. And I had spent years being too scared to explore my chest voice. Without that awareness, I couldn’t build the muscular coordination needed for a balanced mix. In college, I continued with opera training, and in many ways, that was a gift. I learned how to create resonance without relying on narrow vowels and how to relax the larynx. Opera singing taught me about freedom — no tension, no strain, just open, hollow space, dexterity, and breath control. It helped me learn how to release tension and build awareness of what my voice was actually doing. The Turning Point The real breakthrough didn’t come until my 20s, when I was studying at Brigham Young University. There, I finally got access to vocal coaches who specialized in belt and mix. The first coach I worked with… well, let’s just say we didn’t vibe. Learning mix was foreign and awkward. I had to be vulnerable, willing to make ugly sounds, and open to failing — a lot. We were trying to build coordination between my TA muscle (thyroarytenoid) and CT muscle (cricothyroid), and that kind of muscular balance doesn’t come overnight, especially with years of habits, that worked pretty well for me. I was frustrated. Nothing felt right. It wasn’t until my next coach — one who focused on helping me find my chest voice — that things really clicked. Yes, it involved a lot of yelling, chest-pulling, tension, and even some sore throats. But it was the step I needed. Once I understood how to engage my chest voice, I could finally begin to explore what mix really was. And all the frustrating lessons from my earlier coach started to make sense. Building the Skill One of the biggest breakthroughs for me was understanding the power of vowel manipulation. Learning how to modify wide and narrow vowels unlocked vocal freedom for me. That, paired with mix-focused training, allowed me to sing strong, connected, and healthy — in the styles I had always dreamed of. Since then, I’ve worked with other voice teachers, and I’ve learned something valuable from each one. Sometimes lessons don’t click right away — but they always leave a breadcrumb trail that I return to later. My number one tip for any voice student? Record your lessons. Yes, it can be painful to listen to yourself. But listening back is how I’ve found my biggest breakthroughs. I hear what’s working and what’s not. I fine-tune. I recreate the feeling. It’s how I’ve learned to build the right coordination — over and over again — between CT and TA muscles. Final Thoughts If you’re on this journey too, here’s what I want you to know: Don’t give up. Don’t be afraid of sounding ridiculous. Every crack, every chest-pull, every flat note — it’s all part of building the skill. I wasn’t naturally gifted in singing. Some people just have their voices resonate in a naturally mixed space. I had a strong choir voice, sure — but everything else? I earned through trial, error, and persistence. You don’t have to be naturally talented to learn this. You just have to want it, and be willing to put in the reps and humor your voice teacher. There’s something to learn from everyone weather you vibe with them or not. Stay humble and learn to laugh at yourself and enjoy the process. You’ll get there.

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.

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