Hey Insiders, and Happy June. The end of school is nearing and it's time for recitals!

In this months newsletter we are talking all things rest & recovery, because after a long year you deserve it!!! I know your seasons may not all be ending. There are still recitals, Nationals and then it's straight into summer intensives... but no matter what, I want to make sure you take some time for rest & recovery this month!!!

Top 3 Recovery Moves for Dancers

Sometimes you just need to show your body a little love after those long hours of dancing. Here are 3 of my favorite recovery moves to help ease muscle soreness while still getting the benefits of a little mobility & strengthening while you are at it!

For your feet & ankles...

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For your hips...

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For your back...

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RED-S IN DANCERS: A growing concern

Have you ever heard of the term RED-S? If not, now is the time to familiarize yourself with it.

What is it?

RED-S stands for Relative Energy Deficiency In Sport. The International Olympic Committee officially defines RED-S as "energy deficiency relative to the balance between dietary energy intake and energy availability required to support homeostasis, health and activities of daily living, growth and sporting activities." Or in simple terms, spending more energy than you are taking in. This under-fueling results in a wide range of changes within multiple body systems, such as loss of menstruation frequent illness, brain fog, delayed healing, and much more.

Why it happens

I've been seeing an alarming increase in the number of dancers who come to my clinic experiencing, or are at a high risk for developing, RED-S. I personally attribute it to the crazy increase in workload and pressure placed on dancers.

We know that disordered eating is already extremely prevalent in the dance population, and when you add the ever increasing physical demands of dance, it becomes a recipe for disaster. This is something that can affect nearly every body system in a negative way, so it is vital to know and recognize the signs of it early.

What to do about it

A recently published study in the British Journal of Medicine identified 4 key pillars in the management of RED-S:

1. Restore positive energy balance

2. Manage dancer workload

3. Medical management

4. Psychological support

If there is one main thing I can stress to you about RED-S, it would be to seek help at the first sign something is wrong. If you are a dance teacher or parent, be vigilant in knowing the signs and symptoms to watch for in your dancers so that you can get them help right away or reduce their chances of developing it in the first place. And please, PLEASE let's consider modifying workload in the dance world.

TAPERING: A concept every dancer needs to familiarize themselves with!

Dancers, have you ever heard of the term "tapering?" I can almost guarantee you are not doing it, but you should be!! Check out this series from @drcarrieskony to learn more about what tapering is and how to do it well. Seriously... if there is anything you read today, make it be this!!!

Part 1: What is tapering

Part 2: Why you should taper

Part 3: How to taper

Introducing ⭐️ DANCE STRONGER ⭐️ : a NEW 3 Month Summer Strength & Conditioning Program for Dancers

Ok, I know we have been focused on recovery in this newsletter, but summer is also the perfect time to work on a little strength & conditioning to get ready for the upcoming season! This brand new 3 month program is mobile app based, making it easy to follow and stay consistent with. Workouts are specifically designed to be easily added into your current schedule without overworking you or taking up a ton of your time. It includes:

• 30 minute workouts to easily fit into your already busy schedules
• Each week includes: 2 strength-based workouts, and 1 conditioning workout
• Habit tracking
• Direct communication with me through the app
• Ability to choose your workout days and repeat workouts as many times as you want!

Click the link below to see all the details and sign up today!!

SPECIAL DISCOUNT FOR INSIDERS!!!!

Sign up in the next 48 hours and receive $25 off!!!

Use code: summer24

Now go get some rest and have a great week!

XO, Jenna