Dance Specific Training

By Dancers For Dancers

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Fire, Balance, and Building a Dance Ecosystem: Fueling Passion Without Burning Out

What fuels your fire as a dancer? And more importantly, how do you keep that fire burning without letting it consume you? This week’s episode of Dance Specific Talks dives into one of the most universal challenges for creatives and dancers: navigating the highs and lows of passion, burnout, and everything in between.

Coach Sebastian and Therese bring an energizing and deeply insightful conversation to the table, breaking down what it means to thrive in a high-pressure, performance-driven world—without losing yourself in the process. If you’ve ever felt that fire pushing you forward but also teetering on the edge of exhaustion, this one is for you.

The Fire That Fuels Growth

Passion is often the spark that gets us into dance, and for many, it’s the driving force behind growth, artistry, and career-building. But what happens when that fire burns a little too bright? This episode opens with a candid exploration of how dancers can channel their passion in a way that’s sustainable.

Therese shares her own experiences of overcommitment—how saying "yes" to everything almost led her to burnout. Coach Sebastian talks about the "high-pressure lifestyle" that comes with being in the industry and the toll it can take on both mental and physical health. Together, they offer simple but actionable tools to help dancers manage energy, set boundaries, and avoid letting their passion tip into exhaustion.

Aging in Dance: Wisdom Over Worry

Another standout segment focuses on aging in the dance industry. While many see dance as a young person’s game, Therese and Sebastian challenge this notion head-on. They explore how older dancers can maintain their energy, artistry, and physical fitness, even as the years go by.

Coach Sebastian dives into strategies for building longevity as a dancer—whether it’s through smarter training, balanced nutrition, or simply learning how to listen to your body. Therese brings her unique insights into how slowing down in life and dance can open up new opportunities for deeper artistry and connection.

It’s an empowering discussion for anyone worried about "keeping up" in an industry that often glorifies youth.

Balance, Boundaries, and Burnout

This episode also hits on one of the most important—and trickiest—topics for any creative professional: balance. Sebastian and Therese don’t hold back as they talk about the importance of setting clear boundaries in both personal and professional relationships.

Therese gets personal, reflecting on her journey of learning to say “no” in a way that protects her energy and creativity. Sebastian expands on the value of clarity and mutual respect, whether you’re working with collaborators, teaching students, or even navigating personal relationships.

Scaling a Movement: The Dance Ecosystem

Toward the end of the episode, Therese and Sebastian share exciting plans for the Dance Specific Training platform—a dynamic ecosystem that will connect trainers, dancers, and communities worldwide.

This platform is designed to empower dancers of all levels, offering tools and training that focus not only on technique but on mental strength, emotional well-being, and longevity. If you’ve ever felt like you’re missing out on a supportive community or need resources tailored specifically for dancers, this platform might just be your next go-to.

Why You Need to Listen to This Episode

Whether you’re:

A dancer navigating burnout: Learn how to manage energy and set boundaries while keeping your passion alive.

An older dancer looking to maintain longevity: Discover practical tips for staying healthy and energized, no matter your age.

A creative looking for balance: Hear how slowing down and focusing on self-care can actually fuel deeper artistry.

Someone who loves building community: Get inspired by the plans for a global dance ecosystem that brings people together to thrive.

This episode offers something for everyone—whether you’re looking to reignite your love for dance, find new ways to manage your energy, or simply feel inspired by the power of connection and creativity.

Don’t Let the Fire Burn Out

Passion is a beautiful thing, but only if it’s sustainable. Listen to the full episode of Dance Specific Talks to hear more about how you can fuel your fire, avoid burnout, and build a thriving dance journey—on and off the dance floor.

👉 Watch the full episode here! (youtube) 👉 Subscribe to Dance Specific Talks on YouTube, Spotify, or wherever you get your podcasts. https://dancespecifictalks.buzzsprout.com/

Let this week’s episode be the reminder you need to take care of yourself, set boundaries, and keep building a life—and dance career—that feels as good as it looks.

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3 Fasting Mistakes You Do

You’ve been considering it over and over again. You’ve been hearing about it, seen dancers that you know getting great results from it.

And now you are finally ready to take the step.

You are going to start with intermittent fasting. But before you start let me help you to not step in some of the pitfalls that are out there.

During my 7+ years as a coach, I’ve helped tons of dancers reach their fitness goals with intermittent fasting. And I don’t want you to do the same mistakes as they did.

So these are the TOP 3 FASTING MISTAKES that you should watch out for when starting with intermittent fasting.

To short eating window You know the metrics by now. Consum all of your calories for between a 10-6 hours eating window. Fast for 14-18h. But I keep saying it over and over again. This is a marathon, not a sprint. Start out with a longer eating window and work your way down to a shorter. It's usually more sustainable.

Not drinking enough water When fasting it's important to drink more water than you usually do. Not only will water suppress your hunger, but it will also put your cells in an optimal state for fat loss and muscle gain. I’m drinking a minimum of 3L per day.

Not counting your macros Numbers never lie. And if you don’t know how many calories you are eating, it's going to be very hard for you to make a clear decision of whats working or not. If you want to learn more secrets about eating, training, and nutrition for dancers, you need to join our next webinar. You can ask all your questions, no matter what the subject for the week is. So show up and get answer to your questions.

Coach Sebastian

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When I don't feel like training I DO THIS:

Yesterday I really didn't feel like training.

I woke up with no energy, feeling like I've only slept 10min. Luckily I had planned a stretching video for the challenge I am currently creating. ⁣20 min into the stretch I started to feel my muscles being recharge🔋.

Then my workout partner asked me if I wanted to do a 10min workout video together,⁣ "Sure I can do 10min" ⁣After that, we decided to record another 20 min workout, (I mean we were sweaty already) and by that time my body was fully charged with energy so I figured decided to go to the gym.

After a great gym session, a realization came to me. I learned about this principle last week but I didn't realize how powerful it really is. ⁣

Mark Manson says in his new book " The subtle art of not giving a f*ck"  that taking action is not only the effect of motivation, it also creates it.⁣

⁣Let's take that in. ⁣ᴛᴀᴋɪɴɢ ᴀᴄᴛɪᴏɴ ɪꜱ ɴᴏᴛ ᴏɴʟʏ ᴛʜᴇ ᴇꜰꜰᴇᴄᴛ ᴏꜰ ᴍᴏᴛɪᴠᴀᴛɪᴏɴ, ɪᴛ ᴀʟꜱᴏ ᴄʀᴇᴀᴛᴇꜱ ɪᴛ⁣

⁣The smallest step forward will get you the momentum you need to reach your goal.⁣ Don't feel like going out to social dance? ⁣

Start by playing some music in your home, decide you are going to dance one full song⁣. Before you know it you might be filled with energetic vibes and the social dance is no longer a question. It's a must! ⁣

This can be applied to every aspect of life. ⁣

you don't feel like training? ⁣ Put your training clothes on and do 5 min training at home. Chances are that this will set off the inspiration you need to go to the gym. ⁣

Coach Sebastian

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HOW TO stay HYDRATED (EASY)

Drinking 3 liters (about 0.8 gallon) of water per day can be a challenge in the beginning, but with a bit of planning and repetitions of successful days, it can be done.

Here are a schedule and some additional tips:

SCHEDULE (how I do it) ⌚️ 7 am The first thing you should do before leaving your house in the morning is to drink a minimum of 500ML of cold water (that is about two glasses of water). Like this, you give yourself a good start to the day and you kickstart your metabolism. ⌚️ 9 am Once you get to work/ school you have another glass. (Total of 750 ML and you didn't even start the day) ⌚️ 10-11.45am Have another two glasses of water before lunch (Total of 1.25L) ⌚️ 12pm-1pm Have two glasses of water for lunch. One before, and one during/after (Total 1.75L) ⌚️ 2-5 pm Have two glasses of water before you go home from work /school (Total 2.25L) ⌚️ 5-9 pm Have 3 Glasses of water during your dance classes/dinner (Total 3L)

Sleep 💤 💤💤 And repeat all over

TIPS ✔️ Start the day with a glass of water: This can help kickstart your hydration and set the tone for the rest of the day. ✔️ Carry a water bottle with you: Invest in a reusable water bottle and carry it with you throughout the day. This will make it easier to drink water on-the-go and help you keep track of how much water you are consuming. ✔️ Set reminders: Set reminders on your phone to drink water at regular intervals throughout the day. ✔️ Make water more appealing: If you find plain water boring, try adding a squeeze of lemon or lime, or infusing it with fruits or herbs to make it more flavorful. ✔️ Drink before and after meals: Drink a glass of water before and after meals to help you stay hydrated and promote healthy digestion.

Coach Sebastian, the water boy💦

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“Repetition is the mother of learning, the father of action, which makes it the architect of accomplishment.” ― Zig Ziglar

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You need to understand this 🔥🔥🔥

Fitness, dancing, starting a new work, or just improving your calculus

Whatever that you want to improve on, you have to get outside of your comfort zone in order for you to get better at it.

Remember in school.🏫

You didn't just keep repeating 1+1=2 every day right?🤓 No, you didn't. Your teacher kept push you to get better.

Now that may sound like a stupid example but the analogy is still the same.🤷‍♂️

In order for you to get better, you need to push yourself outside of your comfort zone.

Because when you DON'T push yourself (or you have a Coach that pushes you) you'll end up staying in the same position and you won't improve "In order for you to change your personal reality, you must first change your personality."

And if you have the type of personality that never steps outside of the comfort zone you'll never get to where you want to get.

But you can change that, whenever YOU decide to.

Change your personality so that you can change your personal reality.

This is why I offer you a 15min coaching session together with me where we will talk about 3 things essentially:

Now - your current reality

Future - Where do you want to go? Your goals and future reality

Roadblocks - What are the thing(s) that are holding you back?

Lastly I will give you my best tips and tricks in order for you to move forward. Change your current state ---> your new personal reality

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"Creativity takes courage." - Henri Matisse

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"Every artist was first an amateur." - Ralph Waldo Emerson

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Mastering the Perfect Spin: A Training Tip for Latin Dancers

For many Latin dancers, nailing a perfect spin can feel like a dream come true. Whether you're just starting out or have been dancing for years, achieving a flawless spin showcases your balance, strength, and grace. Today, we’re diving into one essential training tip that will help you perfect your spin: finding and maintaining your center of balance.

Understanding Your Center of Balance

Your center of balance is crucial for executing a smooth spin. It’s the point where your body is equally balanced, allowing you to rotate effortlessly without wobbling or falling off balance. Here’s how to find and maintain it:

Step-by-Step Guide to Finding Your Center of Balance

1. Warm-Up and Stretch

Before attempting any dance move, it’s essential to warm up your muscles. Focus on stretching your legs, hips, and core to increase flexibility and prevent injuries. Dynamic stretches like leg swings and hip circles can help prepare your body for the demands of a spin.

2. Engage Your Core

Your core muscles play a significant role in maintaining balance. Engage your abdominal muscles by drawing your belly button towards your spine. This engagement helps stabilize your torso and provides a solid foundation for your turn.

3. Perfect Your Posture

In a spin, your posture is key. Keep your spine straight, shoulders down and relaxed, and chest lifted. Good posture helps you maintain balance and creates a sleek line during the spin.

4. Spotting

Spotting is a technique where you focus on a fixed point as you turn. As you begin the spin, keep your eyes on this point, and snap your head around quickly to refocus on the same point. This technique helps prevent dizziness and maintains your balance throughout the turn.

5. Proper Arm Placement

Your arms should form a rounded shape in front of your body, with your elbows lifted and your fingers softly extended. Avoid letting your arms drop or flail, as this can disrupt your balance. Your arms should move in sync with your body to support the turn.

6. Practice Single Spins First

Before attempting multiple spins, focus on perfecting single spins. Practice slowly, paying attention to each aspect of your form. Once you feel confident with single spins, gradually increase the speed and add more rotations.

7. Use Your Plie

A deep, controlled plie (bend of the knees) before the spin provides the necessary momentum for the turn. Ensure your plie is smooth and not too rushed. Push off the floor with your supporting leg while maintaining the plie, and rise to a releve (on the ball of your foot) as you initiate the spin.

Tips for Improving Your Balance

Dance Specific Strength Training: Incorporate exercises into your routine to that will strengthen your core and legs. Make them Dance Specific!

Balance Exercises: Practice standing on one leg, progressing to more challenging surfaces like a balance board.

Flexibility Training: Regularly stretch your hamstrings, calves, and hip flexors to improve your range of motion.

Why This Matters for Latin Dancers

Latin dance is all about passion, precision, and rhythm. Whether you’re dancing salsa, rumba, or cha-cha, a well-executed spin can elevate your performance and add a touch of flair. As a busy dancer, finding time to perfect your spin can be challenging but immensely rewarding. Each spin not only showcases your skill but also enhances your overall dance technique and enjoyment. Who does not like progress?

Remember however, mastering the perfect spin takes time, patience, and consistent practice.

Stay tuned to our Tumblr for more tips and techniques to enhance your dance training. Happy dancing!

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Art washes away from the soul the dust of everyday life. - Pablo Picasso

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Have we found shore? Dance Specific Training Now on Tumblr!😊

Hey everyone! We're beyond excited to share some big news: Dance Specific Training is now on Tumblr! Our mission is all about supporting dancers with top-notch health and fitness resources. Now, we’re expanding our reach by bringing our "by dancers, for dancers" approach to Tumblr. Here’s a glimpse of what you can expect from us on this vibrant platform.

Why Tumblr? Tumblr is a fantastic place to connect with dancers from all over the world. It’s a creative, inspiring community that aligns perfectly with Dance Specific Training’s values. Our aim is to make this space a go-to hub for dancers seeking expert advice on health and fitness.

What’s in Store on Our Tumblr We’ve got a lot planned to help dancers thrive in their health and fitness journey. Check out some of the cool stuff you’ll find:

Training Tips and Techniques Get ready for top-tier advice on training routines that boost performance and keep injuries at bay. No matter your dance style—ballet, hip-hop, contemporary—our tips will be tailored to you.

Nutrition Advice Keeping your energy up is crucial. We’ll share yummy recipes, meal plans, and nutrition tips to help you stay in peak condition.

Mental Health Resources Dance challenges your mind as much as your body. Our content will feature mindfulness exercises, stress-busting techniques, and tips to keep your mental game strong.

Injury Prevention and Recovery Stay safe and learn how to handle injuries if they happen. We’ll guide you through stretching routines, strength exercises, and effective recovery practices.

Community Spotlights We’re all about community. Look forward to stories and interviews with dancers from around the globe, sharing their journeys to inspire you.

Why This Is Important Joining Tumblr lets us reach dancers who might not have access to specialized training and health advice. It’s all about making sure every dancer, no matter where they are, gets the professional guidance they need.

How to Get Involved Follow us here on Tumblr and scroll some posts. Share your thoughts, ask questions, and tell us what you want to see. Your feedback is gold, helping us create content that truly supports the dance community. By Dancers For Dancers!

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