
It’s been about 3 solid years since I’ve taken a formal dance class, and 4 if we’re talking in the studio. (Those virtual dance classes from the living room were okay, but they were not it. IYKYK.)
Why has it been so long for me, a dancer and dance teacher, to return to class?
Simply put. LIFE.
But in all seriousness: In May of 2020 I had shoulder and bicep surgery in which the labrum in my shoulder had to be anchored back in place with some lovely stitching, and my bicep (which was hanging on by a thread from a 4th degree tear) had to be cut the rest of the way off and reattached to the top of my humorous with a screw.
It was about as fun as it sounds.
I would spend the next 7 months in Physical Therapy and learning how to use my arm again,in addition to how to better strengthen my shoulders and increase shoulder stability. Since clearly it was lacking.
I would then pair that personal experience with my personal training and dance background and write my first subscription exercise program: Busy Bodies.
I’m proud to say there are now 4 tiers: Free Bodies; Busy Bodies; Gym Bodies; Strong Bodies … another story for another time.
As soon as I was about to return to distance running, swimming, and above all else - dancing, as studios opened back up I unexpectedly became pregnant in January of 2021. Talk about life hurling lemons at you.
I had to PIVOT.
I would then spend the next 9 months not only growing a human, but working on the masters of science program I had enrolled in the previous Fall, and continuing to put work into my personal training and nutrition programs. I took contemporary dance classes until I was about 30 weeks pregnant. At which point I felt like a slug and tapped (pun not intended lol) out. Though I did teach until about 40 weeks gestation. I had my daughter at 41 weeks and one day.
I absolutely struggled to find myself in motherhood as I worked my way through the post partum period.
Not only was I a new mom, I was a single mom in what would prove to be an epically toxic back and forth with the father until I had finally had enough in October of 2023.
I had returned to Manhattan in the summer of 2023 to reboot my toddler dance program at the Alvin Ailey School (yes, the famous one you’ve heard of and the home of that incredible company), and with my return to employment came complimentary classes.
I only recently took advantage of my complimentary classes this past month in August of 2024.
And I was nervous. Like I said I hadn’t taken a formal class in 3 years, and about 4 years since I had been in a studio with other dancers taking class. Taking class, and teaching class, are two very different animals, and I had only been teaching with minimal demonstration the last few years due to injury recovery, pregnancy, and postpartum life.
I did what I would advise any of my training clients to do after time away. I went back to the basics and signed up for the Beginner Ballet class despite not actually being a beginner. (Also, NYC beginner level isn’t even the first level, there’s a level or two below that depending on the school and they’re all hard LOL).
But I have to admit, I felt GREAT. A tad shaky on certain things, but overall great.
In the chaos of the last 4 years through injury, surgery, pregnancy, childbirth, postpartum blues, obtaining my masters, and life itself, there was ONE thing I worked my rear off to remain as consistent as possible.
And that one thing was strength training. It is the solitary thing I owe the success of my return to dance to.
Here are 10 wins I had in my return to ballet class that I can absolutely attribute to keeping my body strong through consistently strength training through the ups and downs of life:
I had endurance to sustain the 90 minute class.
I could hold my leg in extensions at 90 degrees or higher as instructed by the teacher.
I was able to balance on one leg and on my balls of my feet with heels elevated with little to no difficulty.
I was able to not only hold balances on releve (that “tip toe” position referenced above), but I was able to WORK full exercises with my heels elevated.
I had not only the flexibility required for all the backbends, lateral (sideways) reaches/stretches), and forward folds being asked of me, but the strength to move through those ranges of motion without hurting myself.
I didn’t totally die when my teacher had us hold a one minute plank as part of the warm up.
I felt unexpected ease in transferring my weight from foot to foot in various positions.
I had stamina and agility for both small and large jumps at the end of class.
I felt the strength through my back as I held my arms to the side for minutes on end and was able to move my arms appropriately from position to position from shoulder blade to finger tip.
I had the core strength required to power my movement through class.
These are just some of the huge wins I had from remaining consistent in strength training a minimum of two times per week, focusing on always working the large muscle groups of the body through deadlifts, squats, chest and overhead presses, and working in smaller accessory movements and cardio when my schedule allowed.
Some weeks I was able to commit more time to the gym than others pending where I was at in each season of life. But the most important part is that no matter what, I kept going.
What could committing to being as consistent in the gym as possible do for you 3-4 years from now?
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