Julia’s Nutrition essentials workshop

Nutrition Essentials for Dancers:
An overview of how to utilize nutrition to get the most out of your training in and out of the studio and gym. We will discuss things like what to eat and when to promote improved performance and recovery.

Foam Rolling Fundamentals

Foam rolling is a simple tool that can support both training preparation and recovery. For dancers, it can help improve tissue readiness, reduce feelings of stiffness, and support efficient movement before and after class.

Foam rolling may be used:

  • Before training or dance to prepare the body for movement

  • Between sessions to reduce residual stiffness

  • After training as part of recovery

Rather than forcing flexibility, foam rolling helps the body feel more prepared to move well. Used consistently and with intention, it can support mobility, training quality, and long-term durability for dancers.

21 Day Core Connection. Class One.

In this first session, Fran introduces her brand-new program, Core Connection, created specifically for Irish dancers.

This program goes beyond basic ab work to help dancers truly understand what the core is – and how to use it effectively while dancing.

Here’s what Core Connection focuses on:

  • Identifying the true core (not just the abs)

  • Building postural strength and balance

  • Training deep core muscles to activate during jumps, holds, and turns

  • Improving control, stamina, and movement efficiency

Whether you’ve ever wondered what “engage your core” actually means, or you’re ready to strengthen the connection between your training and your dancing – this is for you. Please also find a PDF of the exercises to print off should you wish below:

Core connectionPDF

Front Splits Practice with Chloey :)

Let’s revisit the work we were doing at the start of 2024 with some of my most favorite exercises to enhance front splits flexibility. If this is something you wish to improve, make sure to check out the front splits assessment in the lessons/assessment area so you can check in with where you’re at today and then pop this class into your schedule 3x a week 🙂