Make the most of the season by following these simple guidelines

I once believed that my struggle with food and body image was mine alone: a battle waged in the privacy of my mind. But as I stood in the dance studio during just another Monday night practice last week, I noticed the mannerisms of those around me—sucking in their stomachs, scrutinizing their reflections in the mirror, and adjusting their waistbands. It was then that I realized that my pain was just a fragment of a much larger crisis. The dance world has long been a place of beauty and inspiration, but beneath the surface lies an often-overlooked reality: the immense pressures dancers face regarding body image, perfection, and performance. For many, including myself, these pressures can lead to a complicated and dangerous relationship with food and self-image. As a dancer who has faced the dark pull of anorexia and orthorexia, I know firsthand how easily the demands of dance can warp into self-destructive behaviors, often under the guise of “discipline” or “commitment to excellence.” But let me make one thing clear—I don’t blame the sport I love. Dance is a beautiful art form that has shaped me in powerful ways, giving me a sense of purpose, belonging, and creative expression that I wouldn’t trade for anything. My struggle isn’t a direct result of dance but rather the cultural pressures around what a “perfect dancer” should look like. This is not a critique of dance; it’s a call to protect and support the dancers who devote themselves to it. The Roots of the Problem Dance is about control, precision, and beauty; dancers are conditioned to seek perfection in every movement. From an early age, many dancers are taught that success is tied to aesthetics—how “clean” lines are, how graceful movements appear, and how identical every person on the stage can look. It may not be the intention, but many dancers misconstrue this into believing their body type must fit a specific mold. This unrelenting pursuit of a particular image can create a breeding ground for eating disorders, where thinness becomes synonymous with success. I remember the gradual shifts in my habits—cutting portions, skipping meals, choosing exercise over meals. What started as a commitment to my craft soon spiraled into restriction and obsession, stripping away the joy that dance once brought me. And I know that I’m not alone in this experience. Too often, young dancers embrace these destructive behaviors, interpreting them as markers of dedication rather than red flags of a deeper problem. What Can Be Done? To break the cycle of eating disorders in dance, we need to support dancers in building a healthy relationship with food and their bodies. By nurturing a supportive space where well-being is about more than physical performance but also embracing mental and emotional resilience, we can continue promoting positive body image in dance. Here are a few steps that can make a difference: 1. Educate About Nutrition: Dance organizations should prioritize comprehensive, evidence-based nutrition education. When dancers understand the importance of fueling their bodies rather than depriving them, they can maintain strength and stamina for the rigorous demands of dance. One of the many reasons I love Stage 8 Dance Brands is their commitment to this education. At their Dance Connection Summer Intensive, juniors and seniors receive a dedicated class on nutrition, helping them build a strong foundation for a healthy relationship with food and fueling their passion for dance. 2. Open Conversations and Support Networks: Breaking the stigma around eating disorders requires open, judgment-free conversations within the dance community. Having role models or mentors willing to share their stories can create an environment where dancers feel safe discussing their struggles. 3. Encourage Positive Role Models: Dancers often seek professional guidance. Young dancers are likelier to follow their example if these role models embrace healthy body standards. As a dancer with lived experience, I aim to foster this healthy mindset for the young dancers I can impact. A Hope for Change Dance is an incredible art form that celebrates the limits and possibilities of the human body. But this celebration should never come at the cost of a dancer’s physical and mental health. My experience has taught me that while eating disorders can have a tight grip, recovery and a healthy relationship with dance are possible. I hope that by sharing my journey and reflecting on the issues I see within dance culture, I can help create an environment where dancers are encouraged to care for themselves as whole people, not just performers. If you’re reading this as someone struggling, know you’re not alone. The dance world can be incredibly demanding, but your health, happiness, and well-being are worth more than any routine, performance, or accolade. Dance is a sport unlike any other, full of passion and joy. Together, as dancers, instructors, and supporters, we have the power to make sure it remains a place that inspires and uplifts everyone who steps onto the floor.

Success is found in failure. Growing up in the dance world I was taught that the greatest life lessons are not found in success but can always be found in the challenges we face. Two years ago, my team won Worlds for the first time ever. I was so unbelievably happy and proud of my team’s accomplishments, but when I take time now to think of the lessons I learned from that incredible success, they are very different from the lessons I learned from the challenges I faced that season. The road to get to winning Worlds was nothing short of difficult. As many dancers can relate, injuries happen more often than we would like. We have all seen teammates sidelined for injuries and be replaced with alternates, or been forced to quickly change formations just in time for a competition. I had an injury during the summer of my dance season that made me have to take a step back for a little bit. Although it was so difficult at the time, it made me develop an even greater love and appreciation for my sport. I learned to appreciate my health and to not take any time that I’m able to dance for granted. I also learned the importance of rest and recovery. I realized that if I didn’t start listening to my body, my injury would have forced me to miss out not only on summer training but on the majority of the season that year. I quickly started Physical Therapy to get ahead of my injury and worked with my coach to modify my role in the dances. For the next several months, my new approach to dance was different and more challenging. While my team was practicing, I was focused on doing my PT exercises and getting stronger. There were small improvements every day to get me back to dancing. In the moment it was hard for me to see those incremental improvements, but they are what led me to success. Ultimately, I came back stronger and more determined than I was before my injury. I saw how determination and dedication can make a difference and that every difficult day was absolutely worth it. There will always be failures along the way, but it is important to see the successes that come out of those failures. This success doesn’t just need to be about how well you do at a competition or how many medals you have. The greatest successes are what you did to get to that point and all the things you overcame to get that medal or win that competition. _______________________________________________________________________________________________ Follow Ella and her road to Worlds on Instagram @ella.goetsch!

Training to become a dancer or athlete is an arduous journey marked by dedication, perseverance, and unrelenting effort. The grind of training is often glamourized, but to truly appreciate it, one must understand the multifaceted nature of this commitment. It’s not just about the physical exertion but also the mental and emotional fortitude required to push through the challenges and embrace the process. Let’s dive in… The Physical Demands: The physical demands of training are immediate and evident. Athletes and dancers push their bodies to the limits, often subjecting themselves to grueling workouts, intense drills, and repetitive practices. Every muscle, tendon, and joint is tested, and the toll on the body is both extensive and intricate. For athletes, this might mean running countless miles, lifting heavy weights, or performing high-intensity interval training. For dancers, it involves perfecting intricate choreography, building strength and flexibility, and often enduring injuries or discomfort as part of their routine. Appreciating the grind begins with recognizing the sacrifice involved. Each session of training contributes to building strength, endurance, and skill, but also comes with a risk of injury and physical exhaustion. Embracing this grind involves understanding that progress is incremental and often imperceptible in the short term. The hard work invested may not always lead to immediate visible results, but it is the consistency and commitment to this effort that eventually culminate in significant achievement. The Mental & Emotional Toll: Training to excel in dance or sports is not solely about physical endurance. The mental and emotional aspects play a crucial role in sustaining motivation and focus. The discipline required to maintain a rigorous training schedule often involves overcoming self-doubt, managing stress, and dealing with setbacks. Athletes and dancers frequently encounter plateaus where improvement seems stagnant, and frustration can set in. To appreciate the grind, one must recognize the mental strength needed to persevere through these challenges. It’s about developing resilience and maintaining a positive mindset in the face of adversity. This mental fortitude is essential for pushing past the limits of comfort and overcoming obstacles that might otherwise seem insurmountable. Emotional resilience also comes into play, as dealing with the highs and lows of performance, competition, and personal expectations requires a balanced perspective and a deep-seated passion for the craft. The Incremental Progress: The path to mastery in any discipline is often marked by small, incremental improvements rather than dramatic leaps. For dancers, mastering a new move or refining technique takes time, often involving countless repetitions and corrections. Athletes might see gradual improvements in their performance metrics, which, while significant, are achieved slowly and steadily. Appreciating the grind involves recognizing and celebrating these incremental advancements. It’s important to acknowledge that progress in training is cumulative and that every small improvement contributes to the overall goal. This perspective helps in maintaining motivation and a positive attitude toward the daily efforts involved in training. Celebrating these small victories can provide the encouragement needed to continue pushing forward. The Importance of Discipline & Routine: Discipline is at the core of successful training, whether in dance or athletics. Establishing and adhering to a routine requires a significant level of commitment and focus. This discipline extends beyond the physical aspects of training to include aspects such as proper nutrition, rest, and mental preparation. Appreciating the grind means valuing the routine and the structured approach to training. It involves understanding that the daily rituals, while sometimes monotonous, are integral to achieving long-term goals. The consistency of practice and the adherence to a disciplined routine often distinguish those who succeed from those who falter. It’s in the daily grind where the foundations of success are built. The Role of Passion & Purpose: Underlying the grind of training is a profound sense of passion and purpose. Whether driven by a love for the art of dance or the competitive spirit of athletics, this intrinsic motivation fuels the relentless pursuit of excellence. Passion provides the energy needed to push through the toughest moments, while a clear sense of purpose helps in maintaining focus and direction. To truly appreciate the grind, one must connect with the deeper reasons behind the commitment. It’s about understanding that the challenges faced are part of a larger journey toward achieving personal or professional goals. This connection to a higher purpose transforms the grind from a series of daunting tasks into a meaningful and rewarding endeavor. In conclusion, appreciating the grind of training as a dancer or athlete involves a comprehensive understanding of its physical, mental, and emotional aspects. It’s about recognizing the sacrifices, celebrating incremental progress, adhering to discipline, and staying connected to the underlying passion and purpose. The journey may be arduous, but it is also filled with moments of growth, achievement, and fulfillment. Embracing this process with a positive mindset allows one to not only endure but truly appreciate the grind, leading to personal growth and eventual success.

"This topic goes hand and hand for parents, dancers, and teachers! Parents: - Pre-class/practice- Ensure your dancers are well rested, well nourished, and in a positive headspace prior to arriving at dance. - Be early- Having your dancers arrive early will let them get acclimated and prepared prior to their class starting . - During practices- Let the dancer's dance, let the coach's coach, and let the parents be positive! Give them space to learn how to take class, socialize, and let them learn how to communicate with their coaches directly. Dancers: - Be prepared- Pack your bags the night before and lay out your clothes so you are prepared for class. - Use your manners- Greet your teachers hello, silence your phones, get ready to learn! Say thank you and goodbye prior to leaving. - Lock in- Be engaged, focus, and attentive during class. Respond to your teachers, acknowledge feedback and critiques, and have positive body language! - Give 110% at all times- If you are working hard you will see results! You get back what you give! **If parents and dancers follow these tips for classes/practices they are more than likely to be successful, at ease, organized, and have positive results! Teachers: - PREPARE!- Prepare your practice plan with a schedule, prepare your curriculum, prepare you music, prepare your goals. - Be efficient- Efficiency and planning is the key! What you get done during your practice time will determine how successful you and your dancers will be. - Be realistic- Be realistic on your dancers abilities, their age level, their goals. This will eliminate frustration from you, your dancers, and their parents. - Be a role model- Look professional, act professional, be invested, be involved. Look like a teacher and be a positive role model Be invested in their every day lives. - Set a time line for the season- Not only plan what your day to day classes will look like, but what will your classes look like in two months from now? Should you be changing up their warmup, cleaned up to a certain point in their dances? Having an overlook of the season will keep you on track and you too will get the most out of your class. - Change things up and have fun- You can be professional and fun a the same time! Repetition is key, but changing things up keeps the minds sharp and also keeps the dancers engaged. When you see things becoming boring and repetitive, find new ways to switch things up and challenge your dancers. ***Teachers have to teach dancers how to take class and how to get the most out of your class. Set the tone, lead by example, and enforce expectations and a culture your dancers are excited to be apart of and follow."