1. Energy Levels

Dancing is a physically demanding activity that requires a significant amount of energy. Consuming a balanced diet ensures that you have the stamina to sustain long rehearsals, intense training sessions, and performances. Carbohydrates are the primary source of energy for your body, so make sure to include plenty of whole grains, fruits, and vegetables in your diet.

2. Muscle Health

Proteins are essential for muscle repair and growth. After a strenuous dance session, your muscles need protein to recover and strengthen. Include lean protein sources such as chicken, fish, tofu, beans, and legumes in your meals to support muscle health.

3. Bone Strength

Strong bones are crucial for dancers to prevent injuries and support their weight during jumps and lifts. Calcium and vitamin D are vital for bone health. Dairy products, leafy green vegetables, and fortified foods are excellent sources of calcium. Sun exposure and foods like fish and egg yolks can help you get enough vitamin D.

4. Hydration

Dehydration can lead to fatigue, muscle cramps, and decreased performance. Drink plenty of water throughout the day, especially before, during, and after dance sessions. Drinks packed with electrolytes can also help replenish lost minerals during intense workouts.

5. Immune Function

A healthy immune system is essential to keep you from getting sick and missing valuable training time. Vitamins and minerals such as vitamin C, zinc, and iron play a crucial role in immune function. Citrus fruits, nuts, seeds, and lean meats can help boost your immune system.

6. Eat Regularly

Skipping meals can lead to low energy levels and decreased performance. Aim to eat small, balanced meals and snacks every 3-4 hours to keep your energy levels stable throughout the day.

7. Balance Your Plate

Ensure each meal includes a balance of carbohydrates, proteins, and fats. Carbohydrates provide energy, proteins support muscle repair, and fats are essential for overall health. Incorporate a variety of colorful fruits and vegetables to get a range of vitamins and minerals.

8. Pre-Performance Nutrition

Before a performance or intense training session, eat a meal that is high in carbohydrates and moderate in protein. Avoid high-fat and high-fiber foods that can cause digestive discomfort. A good pre-performance meal might include a turkey sandwich on whole grain bread with a side of fruit.

9. Post-Performance Recovery

After dancing, consume a snack or meal that includes both carbohydrates and proteins to replenish energy stores and aid in muscle recovery. Greek yogurt with berries or a smoothie with banana and protein powder are great options.

10. Listen to Your Body

Pay attention to how your body responds to different foods. Everyone’s nutritional needs are different, so it’s important to find what works best for you. If you feel sluggish or experience digestive issues, consider adjusting your diet and consulting with a nutritionist if needed.

Build Healthy Habits and Achieve Your Goals

Nutrition plays a vital role in a dancer’s life, directly impacting performance, recovery, and overall health. By prioritizing a balanced diet rich in essential nutrients, dancers can ensure they have the energy, strength, and resilience needed to excel in their craft. Remember, taking care of your body through proper nutrition is an investment in your dance career and well-being. So, fuel up, stay hydrated, and keep dancing!

Reach Your Goals With Nan’s Dance

At Nan’s School of Dance, our goal is to provide top-quality instruction at a competitive price. We encourage our students to reach technical proficiency in their favorite dance form and build self-discipline, poise, and self-esteem. We offer instruction in Ballet, Tap, Jazz, Contemporary, Hip Hop, Acro, and Pre-Dance, at all levels. 

We love having new members in our dance classes and will help get your child acclimated to our dance school to make them feel right at home. When your child attends Nan’s School of Dance, they will become a part of our dance family and share in our love for dance!

Don’t forget to register!

From ballet to hip hop, we offer dance classes for ALL ages and skill levels in a variety of styles. We place students in classes that will challenge them while offering a fun atmosphere for learning and growth. We also offer Mommy & Me classes, (18 months – 2.5 years). Register online or give us a call at 919-803-6044 to hold your spot!

*Feel free to follow us on Facebook | Twitter | Instagram

Want to Read More About Dance?

Take a look at some of our other articles about dance.

• Dance advice: Why am I cramping?
• The Importance of Taking Care of Your Feet in Dance

1. Plan Ahead

Before heading out, research the area you’ll be visiting. Look for local dance studios or community centers offering drop-in classes. This can be a fun way for your child to experience new dance styles and meet other young dancers.

2. Utilize Online Resources

In today’s digital age, staying connected to dance has never been easier. Make use of online dance classes and tutorials available on platforms like YouTube or specialized dance websites. Our blog at Nan’s School of Dance may also offer online resources or recommended routines for maintaining technique and practicing dance this summer.

3. Create a Travel-Friendly Dance Routine

Encourage your child to develop a short, travel-friendly dance routine they can practice daily. This routine could include warm-ups, stretches, and a few favorite dance moves. Keeping it simple ensures it’s easy to do even in a small space, like a hotel room or vacation rental.

4. Stay Active with Fun Activities

Incorporate activities that naturally involve movement. Swimming, hiking, and playing at the beach are excellent ways to keep your child active and engaged. These activities help maintain their stamina and flexibility, which are crucial for dancing.

5. Pack Portable Dance Equipment

Bring along lightweight, portable dance equipment such as a yoga mat for stretching or resistance bands for strength exercises. This can make it easier for your child to keep up with their conditioning routine.

6. Encourage Daily Stretching

Make stretching a daily habit. Not only does this help maintain flexibility, but it also keeps your child’s muscles ready for when they return to their regular dance classes. Set aside a specific time each day, perhaps in the morning or before bed, for a quick stretching session. 

7. Practice Mindfulness and Rest

Vacation is also about rest and recovery. Encourage your child to practice mindfulness activities like yoga or meditation. These practices can help with mental focus and relaxation, which are beneficial for dancers.

Keep the Rhythm Alive

Vacations are the perfect time for your child to unwind and explore new places, but they don’t have to leave their love for dance behind. By planning ahead, utilizing online resources, and incorporating fun activities, you can ensure that dance remains a part of their vacation. Whether it’s a daily stretch, a short dance routine, or even a family dance-off, these simple yet effective strategies will help your child maintain their skills and stay active. Keep the rhythm alive, and your child will return to their regular dance classes refreshed, inspired, and ready to shine.

Reach Your Goals with Nan’s Dance!

At Nan’s School of Dance, our goal is to provide top-quality instruction at a competitive price. We encourage our students to reach technical proficiency in their favorite dance form and build self-discipline, poise, and self-esteem. We offer instruction in Ballet, Tap, Jazz, Contemporary, Hip Hop, Acro, and Pre-Dance, at all levels. 

We love having new members in our dance classes and will help get your child acclimated to our dance school to make them feel right at home. When your child attends Nan’s School of Dance, they will become a part of our dance family and share in our love for dance!

Don’t forget to register!

From ballet to hip hop, we offer dance classes for ALL ages and skill levels in a variety of styles. We place students in classes that will challenge them while offering a fun atmosphere for learning and growth. We also offer Mommy & Me classes, (18 months – 2.5 years). Register online or give us a call at 919-803-6044 to hold your spot!

*Feel free to follow us on Facebook | Twitter | Instagram

Want to Read More About Dance?

Take a look at some of our other articles about dance.

• Dance advice: Why am I cramping?
• The Importance of Taking Care of Your Feet in Dance

<H2>The Power of Dance in Fostering Body Positivity</H2>

Dance is a powerful tool in promoting body positivity for several reasons:

1. It’s a Celebration of Movement
   • Dance is all about movement, and your body is your instrument. Whether you’re swaying to the rhythm of a slow ballad or breaking it down to an energetic beat, every dance move celebrates the incredible capabilities of your body. It’s a reminder that your body is a vessel for self-expression and should be cherished, regardless of its size or shape.
2. Inclusivity is Key
   • Dance communities often prioritize inclusivity. From ballroom to hip-hop, there’s a place for everyone on the dance floor. Instructors and fellow dancers welcome people of all body types with open arms, creating an environment where diversity is not just accepted but celebrated.
3. Boosts Confidence
   • Dance can boost self-confidence like few other activities. As you learn new moves and gain proficiency, you’ll begin to appreciate the strength and grace your body possesses. This newfound confidence extends beyond the dance floor, positively impacting other aspects of your life.

Breaking Down Stereotypes

Stereotypes about body size and shape have sadly been in our society for a long time, perpetuating unrealistic beauty standards. Dance, however, serves as a counterforce to these stereotypes! It challenges the notion that only one body type is suited for dance and showcases the incredible diversity of talent in the dance world.

Dance icons like Misty Copeland and Lizzo have made significant strides in challenging traditional body norms. Misty Copeland, a dancer with the American Ballet Theatre, has shattered stereotypes about what a ballet dancer’s body should look like. Lizzo, a talented singer and dancer, uses her platform to advocate for self-love and body positivity.

Join the Dance Revolution

If you’ve ever wanted to dance but felt hesitant because of your body type, it’s time to cast those doubts aside. Dance is for everyone, and it’s a powerful tool for self-expression, joy, and empowerment. Here are some steps to get started:

1. Find Your Dance Style
   • Explore different dance styles to discover what resonates with you the most. Whether it’s ballet, jazz, hip-hop, or contemporary, there’s a style that will make your heart dance.
2. Seek Inclusive Dance Studios
   • Look for dance studios and classes that prioritize inclusivity and diversity. At Nan’s School of Dance you can join a class no matter your age or skill level.
3. Embrace Self-Love
   • Remember that dance is about expressing yourself and feeling the music. Embrace self-love and body positivity as you move, knowing that you are beautiful just as you are.

Every Body is Beautiful

Dance has the incredible power to break down barriers and promote body positivity. It’s a celebration of movement, a tool for self-expression, and a welcoming community for people of all body types. So, put on your dancing shoes, step onto that dance floor, and let your body move freely to the music. Dance is for everyone, and it’s time to celebrate all body types in this beautiful and inclusive art form.

So why Nan’s school of dance?

At Nan’s School of Dance, our goal is to provide top-quality instruction at a competitive price. We encourage our students to reach technical proficiency in their favorite dance form and build self-discipline, poise, and self-esteem. We offer instruction in Ballet, Tap, Jazz, Contemporary, Hip Hop, Acro, and Pre-Dance, at all levels. 

We love having new members in our dance classes and will help get your child acclimated to our dance school to make them feel right at home. When your child attends Nan’s School of Dance, they will become a part of our dance family and share in our love for dance!

Don’t forget to register!

From ballet to hip hop, we offer dance classes for ALL ages and skill levels in a variety of styles. We place students in classes that will challenge them while offering a fun atmosphere for learning and growth. We also offer Mommy & Me classes, (18 months – 2.5 years). Register online or give us a call at 919-803-6044 to hold your spot!

*Feel free to follow us on Facebook | Twitter | Instagram

Want to Read More About Dance?

Take a look at some of our other articles about dance.

• Life Lessons Learned Through Recitals
• Performing Do’s and Don’ts

September means that school is in full swing. Parents and students both know the juggling act required to keep up with school assignments, extracurricular activities, and household responsibilities. The responsibilities and time commitments of both can seem overwhelming, but with careful planning and dedication, it’s entirely possible to thrive in both realms.

Creating a Danceable Schedule

1. Prioritize and Plan
   • Time management is key. Use tools like planners or digital calendars to map out your schedule, including classes, rehearsals, study sessions, and personal time. If you’re a parent of more than one active child, choosing sports or activities with opposite seasons could help you manage your time.  Sit down with your child and map out their school schedule, creating a routine will eliminate some of the stress of the busy school year. 
2. Communication is Key
   • Keep open lines of communication with your teachers, parents, children and dance instructors. Inform your parents and instructors about your commitments on both fronts and discuss potential conflicts. Most educators and instructors are understanding and may offer solutions or accommodations to help you manage your responsibilities. Create a safe space for yourself or your child so they can discuss any challenges they might be facing.
3. Set Realistic Goals
   • While it’s essential to aim high, set achievable goals for both school and dance. Establishing realistic expectations prevents burnout and ensures you can excel without compromising your health or performance.
4. Learn to Delegate
   • Recognize that you don’t have to do everything alone. Delegate tasks when possible, whether it’s partnering with classmates for group projects or seeking support from fellow dancers. Consider carpooling from school or home to dance. Collaboration can alleviate stress and foster a sense of togetherness.

Preserving Your Passion: Self-Care and Motivation

1. Self-Care Is Essential
   • Balancing school and dance requires mental and physical well-being. Prioritize sleep, nutrition, and regular exercise. Engage in activities you enjoy outside of academics and dance to recharge and prevent burnout. If you feel sick, stay home! School and dance will be there when you feel better.
2. Find Motivation in Synergy
   • Rather than viewing school and dance as separate entities, discover ways they can complement each other. Use dance as an outlet to relieve academic stress or draw inspiration from your studies to enhance your artistic expression.
3. Celebrate Small Wins
   • Acknowledge and celebrate achievements, whether they’re academic milestones or dance accomplishments. Regularly acknowledging progress can boost confidence and keep the dancer motivated to excel in both areas. A win is a win.

Embracing Flexibility and Adaptability

1. Be Prepared for Changes
   • Life is unpredictable, and unexpected challenges may arise. Develop the ability to adapt and adjust your plans when necessary. A flexible mindset will help you navigate obstacles without derailing your progress.
2. Learn to Say No
   • While it’s important to seize opportunities, overcommitting can lead to burnout. Politely decline additional responsibilities when your plate is already full to maintain a healthy balance between school and dance. Putting your child into too many activities at one can cause them to dislike dance or the other activities they’re involved in. Make sure to listen to your child and their boundaries.
3. Periodic Evaluation
   • Regularly assess your schedule and commitments. Are there areas where you can optimize your time? Are your goals still aligned with your passions? Adjustments may be needed over time to ensure you’re on the right track.

A Healthy Blend

Managing school commitments and dance might seem like a complex puzzle, but it’s entirely possible with the right approach. By fostering effective time management, open communication, and a growth mindset, you’ll achieve a blend of academic success and artistic fulfillment. Remember, you’re not alone on this journey – embrace the balancing act and talk to those around you.

To all the dance-loving parents out there, cheers to helping your child shine both in the classroom and on the dance floor!

So why Nan’s school of dance?

At Nan’s School of Dance, our goal is to provide top-quality instruction at a competitive price. We encourage our students to reach technical proficiency in their favorite dance form and build self-discipline, poise, and self-esteem. We offer instruction in Ballet, Tap, Jazz, Contemporary, Hip Hop, Acro, and Pre-Dance, at all levels. 

We love having new members in our dance classes and will help get your child acclimated to our dance school to make them feel right at home. When your child attends Nan’s School of Dance, they will become a part of our dance family and share in our love for dance!

Don’t forget to register!

From ballet to hip hop, we offer dance classes for ALL ages and skill levels in a variety of styles. We place students in classes that will challenge them while offering a fun atmosphere for learning and growth. We also offer Mommy & Me classes, (18 months – 2.5 years). Register online or give us a call at 919-803-6044 to hold your spot!

*Feel free to follow us on Facebook | Twitter | Instagram

Want to Read More About Dance?

Take a look at some of our other articles about dance.

• The Importance Of SMART Goal Setting For Dancers
• How The Dance Studio Affects The Classroom

Stay Hydrated

Staying hydrated is critical for any form of physical activity, but it’s especially important for dancing, which can be incredibly demanding on your body. Drinking enough water before, during, and after your dance routine can help prevent dehydration, which can cause fatigue, cramps, and other issues. Be sure to drink plenty of water throughout the day, and bring a water bottle with you to rehearsals or performances.

Fuel Your Body With Healthy Carbohydrates

Carbohydrates are an essential source of energy for your body, especially when you’re engaging in high-intensity exercise like dancing. Incorporating healthy carbohydrates like whole grains, fruits, and vegetables into your diet can help keep you fueled and energized. Try to eat a healthy carbohydrate-rich meal or snack before your dance routine, such as oatmeal with fruit or a whole-grain sandwich with lean protein.

Don’t Skimp on Protein

Protein is essential for building and repairing muscle tissue, which is especially important for dancers who are constantly working their muscles. Incorporating lean protein sources like chicken, fish, tofu, beans, and eggs into your diet can help support muscle growth and recovery. Aim to eat a source of protein with every meal, and consider packing a protein-rich snack like nuts or a protein bar to eat before or after your dance routine.

Don’t Forget about Fruits and Vegetables

Fruits and vegetables are rich in vitamins, minerals, and antioxidants that help support overall health and wellbeing. They also provide valuable fiber, which can help keep you feeling full and satisfied. Including a variety of colorful fruits and vegetables into your diet can help ensure that you’re getting all the nutrients your body needs. Try to eat at least five servings of fruits and vegetables per day, and experiment with different recipes and preparations to keep things interesting.

Pay Attention to Timing

When it comes to nutrition and dance, timing is everything. Eating a large meal too close to your dance routine can make you feel sluggish and uncomfortable, while not eating enough can leave you feeling weak and lightheaded. Aim to eat a small meal or snack 1-2 hours before your dance routine to give your body enough time to digest. If you need to eat closer to your dance routine, opt for a small, easily digestible snack like a banana or a protein bar.

So Why Nan’s School of Dance?

At Nan’s School of Dance, our goal is to provide top-quality instruction at a competitive price. We encourage our students to reach technical proficiency in their favorite dance form and build self-discipline, poise, and self-esteem. We offer instruction in Ballet, Tap, Jazz, Contemporary, Hip Hop, Acro, and Pre-Dance, at all levels. 

We love having new members in our dance classes and will help get your child acclimated to our dance school to make them feel right at home. When your child attends Nan’s School of Dance, they will become a part of our dance family and share in our love for dance!

Don’t Forget to Register!

From ballet to hip hop, we offer dance classes for ALL ages and skill levels in a variety of styles. We place students in classes that will challenge them while offering a fun atmosphere for learning and growth. We also offer Mommy & Me classes, (18 months – 2.5 years). Register online or give us a call at 919-803-6044 to hold your spot!

*Feel free to follow us on Facebook | Twitter | Instagram

Want to Read More About Dance?

Take a look at some of our other articles about dance.

• How To Create The Perfect Dance Space in Your Home 
• How Rest Plays A Part in Dance

What is Cramping?

Cramping is an involuntary contraction of a muscle or group of muscles, causing pain, discomfort, and sometimes stiffness. Cramping can happen at any time, but it usually occurs during or after intense physical activity, such as dancing.

Why do Dancers Cramp?

• Dehydration

Dehydration is one of the most common causes of cramping in dancers. When the body is dehydrated, it loses essential minerals like sodium, potassium, and magnesium, which are critical in maintaining muscle function. When these minerals are lost, the muscles can cramp, causing pain and discomfort.

• Overuse

Dancers often overuse their muscles, which can cause them to fatigue and cramp. Dancing for extended periods, doing too many repetitions of the same movement, or performing challenging choreography without enough rest can cause muscle fatigue and cramping.

• Lack of Warm-Up

Dancers need to warm up before any physical activity to increase blood flow to the muscles and joints, which helps prevent injuries and cramps. Skipping or inadequate warm-up can cause muscle tightness, which can lead to cramping.

• Nutrient Deficiencies

Certain nutrients are crucial for maintaining healthy muscles, such as magnesium, calcium, and potassium. Deficiencies in these minerals can lead to muscle cramping. Additionally, dancers who follow strict diets may not be getting enough calories and nutrients to sustain their physical activity, which can lead to cramping.

• Inadequate Rest

Rest and recovery are essential for dancers, as it allows their muscles to recover and repair. Lack of rest can cause muscle fatigue, which can lead to cramping.

Prevention and Treatment of Cramping

• Hydration

Dancers should drink plenty of water before, during, and after dancing to prevent dehydration. They should also consider sports drinks that contain electrolytes to replace minerals lost during physical activity.

• Stretching and Warm-Up

Dancers should stretch and warm-up before any physical activity to increase blood flow to the muscles and prevent tightness and cramping.

• Balanced Diet

Dancers should follow a balanced diet that provides adequate calories and essential nutrients like magnesium, calcium, and potassium to maintain healthy muscles.

• Rest and Recovery

Dancers should prioritize rest and recovery to allow their muscles to repair and recover. Adequate sleep, massage, and foam rolling can also help prevent cramping.

• Treatment

If cramping occurs, dancers should stop dancing and gently stretch the affected muscles. Applying heat or ice can also help relieve pain and discomfort. If cramping persists or becomes chronic, dancers should consult a healthcare professional.

Staying Healthy

Cramping is a common issue among dancers, but it can be prevented and treated. By following proper hydration, warm-up, nutrition, rest, and treatment, dancers can reduce the risk of cramping and maintain healthy muscles. Remember, prevention is always better than cure, so take care of your body and dance your heart out!

So why Nan’s school of dance?

At Nan’s School of Dance, our goal is to provide top-quality instruction at a competitive price. We encourage our students to reach technical proficiency in their favorite dance form and build self-discipline, poise, and self-esteem. We offer instruction in Ballet, Tap, Jazz, Contemporary, Hip Hop, Acro, and Pre-Dance, at all levels. 

We love having new members in our dance classes and will help get your child acclimated to our dance school to make them feel right at home. When your child attends Nan’s School of Dance, they will become a part of our dance family and share in our love for dance!

Don’t forget to register!

From ballet to hip hop, we offer dance classes for ALL ages and skill levels in a variety of styles. We place students in classes that will challenge them while offering a fun atmosphere for learning and growth. We also offer Mommy & Me classes, (18 months – 2.5 years). Register online or give us a call at 919-803-6044 to hold your spot!

*Feel free to follow us on Facebook | Twitter | Instagram

Want to Read More About Dance?

Take a look at some of our other articles about dance.

• The Importance of Taking Care of Your Feet in Dance
• How Rest Plays a Part in Dance

Shoes

Shoes are an essential item for dancers to bring to every rehearsal. If you are doing a variety of dance styles, make sure you have all the different pairs of shoes you may need, like pointe shoes, jazz shoes etc. Practicing the dance style in the correct pair of shoes is important!

Leotard and Tights

Even if you always come to class dressed, make sure you have an extra leotard and pair of tights in your bag. You never know what can happen in a dance class — you may have a rip or tear in your tights! Being extra prepared will always pay off!

Hair Essentials

Again, even if you are someone who comes to class with your hair already done up, always carry your hair kit with you. Often, hair will fall out of your bun, and there needs to be some touchup before class.

• extra bobby pins
• hair elastics
• travel-sized bottle of hairspray and/or gel
• brush or comb

These items are all you need to create an essential hair kit.

Water Bottle

Anyone who dances knows just what an intense workout it can be. You always want to come to class with a water bottle to stay hydrated throughout class. Keeping a reusable water bottle in your bag is a great habit to get into. That way, you will never forget it, and you can always refill the water bottle at any water station!

Warm Ups

A lot of dancers like to have a variety of extra clothing to layer on top of their leotard and tights to keep their muscles warm, especially at the beginning of class. Warm Ups include leg warmers, booties that go over your dance shoes on your feet, sweaters, and extra skirts or shorts.

Towel

We already said that dance can be a real workout, so it is no surprise that dancers sweat. You may want to have an extra towel in your bag to wipe off from time to time in class.

Healthy Snack

There may be days when you are busy or on the go before class. It is a good idea to keep a few healthy snacks in your bag for days when you need an extra energy boost. It is important that your body has the fuel and nutrients it needs to keep going.

First Aid Kit

Dancers can experience injuries in practice, and although your dance studio may have one of its own, having your own mini first-aid kit in your dance bag is a great idea to be prepared. You’ll want to have antiseptic wipes in your kit to clean off cuts and scrapes. Antibiotic ointment to treat these injuries, band-aids, and medical tape are important too!

Deodorant

No one wants to smell in the dance studio! Having an extra deodorant in your bag is always a good idea!

Small Notebook and Pen

This is one thing that many dancers overlook, but having a little notebook and pen or pencil is a great tip. You never know if you are going to want to write something down that you don’t want to forget. Maybe you want to take down a few notes at the end of class, so you can practice the new moves you just learned when you get home!

Want to Read More About Dance?

Take a look at some of our other articles about dance.

• Five Best Stretches for Dancers
• The Importance of Taking Care of Your Feet in Dance

Why Nan’s School of Dance?

At Nan’s School of Dance, our goal is to provide top-quality instruction at a competitive price. We encourage our students to reach technical proficiency in their favorite dance form and build self-discipline, poise, and self-esteem. We offer instruction in Ballet, Tap, Jazz, Contemporary, Hip Hop, Acro, and Pre-Dance, at all levels.

We love having new members in our dance classes and will help get your child acclimated to our dance school to make them feel right at home. When your child attends Nan’s School of Dance, they will become a part of our dance family and share in our love for dance!

Don’t Forget to Register!

From ballet to hip hop, we offer dance classes for ALL ages and skill levels in a variety of styles. We place students in classes that will challenge them while offering a fun atmosphere for learning and growth. We also offer Mommy & Me classes, (18 months – 2.5 years). Register online or give us a call at 919-803-6044 to hold your spot!

Interested in a Birthday Party or Summer Camp?

At Nan’s School of Dance, our parties are designed to be fun for kids and easy for parents! We provide a large studio room for food, drinks, and cake with a Party Professional that will lead your birthday party guests through an hour and a half of dance party fun. For more information, check out our website at www.nansdancenc.com.

We also provide summer camp opportunities, for more information, check out our website or give us a call at (919) 803-6044.

*Feel free to follow us on Facebook | Twitter | Instagram

Dance and Journaling

At Nan’s School of Dance, we believe that keeping a journal could be very beneficial to our dancers. Dancers express themselves through a non-verbal platform. They express themselves through their movements in the art of dance, but given the chance to express themselves on paper could prove to improve their quality of dance and artistic expression!

Types of Journal Writing

There are many different types of journal writing.

• Organizational, which is used for lists, schedules, data and idea collection.
• Pragmatic journaling is when you write what you did, what you will do, any achievements or failures, etc.
• Idealistic journaling is when you write about your dreams, hopes for the future, goals, and ambitions.
• Emotional journaling is when you reflect on your feelings, and or a critique of them.

The Benefits of Journal Writing

Achieving Goals

When you write down your goals, it signals to your brain that “this is important.” Give yourself clear instructions on what you want to achieve. The more detailed, the better. This provides a mental blueprint and increases the likelihood of achieving your goals.

Boost Memory

You form words and ideas as you write, which causes the mind to compose or re-compose the ideas while journaling. This strengthens previously covered information and forces you to engage in cognitive recall. This can be especially helpful when needing to remember choreography!

Strengthens Self Discipline

Setting time aside to write each day is an act of discipline. Like a muscle, the more you exercise it, the stronger it becomes. Habits that are formed in one area of life tend to spread. This means your daily practice of writing could spill over into other healthy habits!

Spark Your Creativity and Inspire Yourself

Be brave, and do not overthink it. In fact, you can write without thinking. Stream-of-consciousness writing is when you write every thought down without editing. Whatever you think…you write! This is a great writing exercise and can bring out thoughts and ideas you never knew you had. It can also help with writer’s block and get your creative juices flowing! Write your dreams. Write about people who inspire you. Write about things you’re grateful for, and prepare to be inspired.

How To Get Started

Begin small. It only takes a few minutes every day.

You do not need to start out with high expectations. Take it slow, start off with just a few minutes a day, every day. Once you have formed the habit, you can put more time into it.

Integrate the new habit into an old one.

Pick a time to include writing in your daily routine. It’s a lot easier to start and maintain a new habit when it’s incorporated into something you already do.

Don’t put any pressure on yourself; it’s okay if it’s messy.

This journal is for your eyes only. Remember, it does not have to be perfect, not even close. Just be honest in your writing and be yourself.

If you don’t know what to write about, write about what you’re grateful for.

Research shows that practicing gratitude writing can directly impact your happiness. Writing down what you’re grateful for and reflecting on those things can help you feel happier.

Begin with a friend

Do you have a friend that enjoys journaling as much as you do? Set up a system to hold each other responsible.

Why Nan’s School of Dance?

At Nan’s School of Dance, our goal is to provide top-quality instruction at a competitive price. We encourage our students to reach technical proficiency in their favorite dance form and build self-discipline, poise, and self-esteem. We offer instruction in Ballet, Tap, Jazz, Contemporary, Hip Hop, Acro, and Pre-Dance, at all levels.

We love having new members in our dance classes and will help get your child acclimated to our dance school to make them feel right at home. When your child attends Nan’s School of Dance, they will become a part of our dance family and share in our love for dance!

Don’t Forget to Register!

From ballet to hip hop, we offer dance classes for ALL ages and skill levels in a variety of styles. We place students in classes that will challenge them while offering a fun atmosphere for learning and growth. We also offer Mommy & Me classes, (18 months – 2.5 years). Register online or give us a call at 919-803-6044 to hold your spot!

Interested in a Birthday Party or Summer Camp?

At Nan’s School of Dance, our parties are designed to be fun for kids and easy for parents! We provide a large studio room for food, drinks, and cake with a Party Professional that will lead your birthday party guests through an hour and a half of dance party fun. For more information, check out our website at www.nansdancenc.com.

We also provide summer camp opportunities, for more information, check out our website or give us a call at (919) 803-6044.

Want to Read More About Dance?

Take a look at some of our other articles about dance.

• How To Improve Your Dance Memory
• How To Get the Most Out of Your Dance Lessons

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Dancing is a very physical activity, and it can put our body through a lot. As dancers, we know that warming up and cooling down is essential. Here at Nan’s Dance of Raleigh, we have put together a guide with everything you need to know about the importance of warming up and cooling down, what they should include, and how long it should take. After reading this, you’ll be able to warm up and cool down like a pro!

The Importance of a Quality Warm-Up

A safe warm-up will:

• allow your body to slowly increase in temperature (approximately 1 or 2 degrees)
• help prevent an injury or a pulled muscle
• improve your performance and flexibility
• prepare you mentally for dancing

What Should My Warm-Up Look Like?

A warm-up should include various activities that “warm-up” your whole body — it should consist of heart rate raising exercises and simple, slow movements. In fact, your warm-up should not make you tired! Therefore, split your warm-up into two parts: first a dynamic section and then a static section.

Dynamic section:

• warms up your joints
• starts with moving your head up, down and side to side to loosen the muscles in your neck
• works your way down your body to your feet
• includes stretches such as leg swings or jogging on the spot
• No less than 5 minutes (must raise your heart rate, but not tire you out)

Static section:

• stretches without movement
• includes toe touches, leg stretches, and splits
• ensures your muscles are ready for you to begin dancing
• As long as you prefer (must stretch all muscles)

The Importance of a Cool-Down

A good cool-down will get your heart back to its resting rate and cool your body temperature down gradually. A cool-down should allow your blood flow to return to your body’s resting rate slowly. This will cause the lactic acid that has built up in your muscles to release so that you won’t get cramps. Your cool-down should include:

• plenty of gentle stretches
• slow stretches held for a reasonable length of time – this is the stage that will release the lactic acid build-up

How Long Should I Cool-Down?

During a cool-down, it’s essential that you listen to your body. There is no set amount of time you should spend cooling down; you will know it is complete when you feel as close to how you felt before your warm-up.

• gentle stretches are essential
• you should hold each stretch for at least 20 seconds, longer if you can

It is also crucial to drink plenty of water after you have danced to replace any fluids you have lost during your dance workout.

Want to Read More About Dance?

Take a look at some of our other articles about dance.

• How To Take Care of Your Body While Dancing
• How To Prevent Injuries While Taking Dance Lessons

So why Nan’s school of dance?

We offer instruction in Ballet, Tap, Jazz, Contemporary, Hip Hop, Acro, and Pre-Dance, at all levels. We love having new members in our dance classes. We will help get your child acclimated to our dance school and make them feel right at home. When your child attends Nan’s School of Dance in Raleigh, they will become a part of our dance family and share in our love for dance!

Don’t forget to register!

From ballet to hip hop, we offer dance classes for ALL ages and skill levels in a variety of styles. We place students in classes that will challenge them while offering a fun atmosphere for learning and growth. We also offer Mommy & Me classes, (18 months – 2.5 years). Register online or give us a call at 919-803-6044 to hold your spot!

Feel free to follow us on Facebook, Twitter or Instagram to learn more about Nan’s School of Dance!