Sunshine and Longer days!

I spoke to my big sis yesterday during our weekly Sunday Face Time chats and she exhausted the conversation early to get out and enjoy the rays of sunshine.  She lives in Alaska and was gloating over the longer days becoming more noticed.

This coming weekend we spring forward and  although we lose an hour of sleep – who cares, right?! An extra hour of sunlight moving closer to solstice day creates hope for the cold days to end (although here in KC we have had a seriously mild winter)!

What does longer days of sun mean for you? Here are my favs!

  • Flowers, flowers and more flowers!
  • Walks and hikes for a much greater span!
  • Corn hole and beer – just saying!
  • Vitamin D – healthy immune system!
  • Fresh fruits and Veggies!
  • Green Grass and Parks!
  • Water Slides, Water Parks, Water Rides, Water Fountains, Water Polo!

Now looking at the bottom right corner of my computer I see that it’s just March 6…Yikes, I may be a little overconfident here, although back to my point…Spring forward is this weekend so mark your calendars and sunlight feel free to shine on through!




Heart Opener

One year into business at the GLORIOUS 75th and Antioch Performance Rehab location my partner, Kendra Gage, and I are continuing our mission to provide preventative and rehabilitative care to the dancer, gymnast and performing arts community of greater Kansas City. We are rewarded on a daily basis as another talented artist walks into the door with a smile on their face and leaves feeling hopeful, stronger, more mobile with a HUGE smile. We are fortunate to be trusted by such talented individuals and thankful for them keeping us on our toes.

Let me just geek here for a moment. . . Problem solving is sooooo much fun! This exercise I decided to focus on three main things!

  1. Heart  Opener
  2. Standing Leg and Pelvic Stability (in external rotation)
  3. Lengthening of Quadriceps, Iliacus and Psoas on working leg and strengthening of standing leg (opposition)

Now take a look at these lovely ladies demonstrating a 4th position turned out lunge from the reformer. When I asked them how they felt after completing this exercise, they gave me feedback that they immediately felt “more lifted out of their hips and more open in their chest.” The next day they told me they felt more stable in ballet class.

Enjoy these lovely ladies and if you are in the Kansas City community feel free to stop by!


Behind the Writer

I hope everyone had a nice, relaxing, and food filled Thanksgiving.  For today’s Conversation Sunday piece I’m going to share some of my answers to questions asked to me by a great dancer blog, DIYdancer!  I hope you enjoy this read and if you get the chance, be sure to check out DIYdancer.

Blog: What inspired you to create your blog,

Jill:  I had been thinking about creating this blog for sometime, but really what triggered its start-up was graduating from college.  While in college, I worked hard studying and preparing to become a health educator, all while knowing that I wasn’t quite ready for my dancing days to be over post graduation.  Selfishly I use the blog to keep my mind fresh and focused on health related material while gaining a deeper passion for educating others.  I’m thankful that this blog is allowing me to reassure my passion for health while (hopefully) helping others along the way.  One day while interning this summer I asked my supervisor, Jill Vonderhaar Nader, what she thought about my idea and from then on she encouraged me to press the publish key.  Finally, I believe there is a lack of dancer specific health education programs out there and so I hope that will encourage further growth on the subject.

Blog: What is your background with this topic?

Jill: I will admit I have a lot more experience and background on the dancer side of the integration.  I have been dancing virtually my entire life, and thankfully professionally for the past 10 years.  Throughout most of my professional career I attended college classes at night, on-line, or in the summers and recently in August I graduated with a Bachelor of Science in Health Education with a focus in public health.  I have also interned with Jacqui Haas, director of Dance Medicine Wellington, as well as Jill Vonderhaar Nader at Prehab Pilates and Physical Therapy.

Blog: Where do you see this project going/what are your goals in creating the blog?

Jill: I don’t know exactly where this project will go but I do have many hopes and ideas.  In many ways I think it is hard to foresee the future and so planning too much sometimes becomes a tricky thing. I’m however optimistic and very hopeful in continuing this blog as long as I feel that people are being impacted.  I have a strong desire to promote and educate dancer wellness, so whether that means I take it upon myself to develop and implement programs myself, or work to spread the already existing programs out there, is still undecided.  Other goals of mine include providing health workshops for summer dance programs around the country, promote community dancer health programs, and holding health conventions/seminars for professional ballet dancers.  How I get there, or whether I do, is all in the process.

Blog: Do you find that health is encouraged in the dance world? Are there mixed signals at times for dancers?

Jill: One reason for starting up this blog is that I believe there is a lack of emphasize or encouragement for overall health promotion in the dance world.  Other than a rare nutritionist talk here or there (which let’s be honest – is not always so helpful), there tends to be an overall lack of education on balanced health.  My blog is built around the theory which I believe lacks emphasize in the dance world.  The theory of balanced health includes six dimensions, all pulling from different directions to create a continuum of balance and purposeful direction to self.  These dimensions include physical, social, mental, emotional, spiritual and environmental.  Dancers have a high level of demand for performance, often times feeling pressure to be perfect.  The loads of pressure and stress that is put on a dancer, especially at a young age, often times creates mixed signals for dancers.  These mixed signals can often times lead to poor health decisions.  However, with proper attention to educating and promoting health, I hope that dancers of all ages can put more thought and attention into making dance/health related decisions.  Ultimately, peak performance is generated when dance and health work in concert.

Blog: What do you do to stay healthy? How do you integrate health into your dance practice?

Jill: No one is perfect, and I will be the first to admit that to be in “perfect health” (if there is such a thing) would be impossible.  Balance, however in my mind, has always been a key characteristic of health.  In high school I advocated for a sense of balance from my strict but amazing ballet teacher, Timothy Draper.  Now looking back, I think he understood my needs more than I thought, when he ACTUALLY allowed me to go to my high school prom, as well as attend my senior trip to Boston.  I extended this trend later on when I attended college while dancing professionally, as well as always finding time for “non-dance” related activities.  So I guess, the way I stay healthy is by balancing myself. Balancing my professional career, my education, my family, my friends, my social life, my eating, my mind, and where I spend my time.  I find that when I’m most balanced, I’m most confident and my dancing feels the best.

**Thanks to all dancehealthier readers and subscribers for all of your support so far. If interested, you may subscribe to dancehealthier at the right hand side of the homepage.  You will only be e-mailed when new posts are published. Dancehealthier also has a facebook page.  To check it out, click HERE!  Feel free to make a comment or contact me via e-mail at**


“I would say good health is the sense of accomplishment you feel when you’ve found the balance between self respect, good self-care, and pushing hard to achieve your physical and mental goals.” – Julia Erickson: Principal dancer with PBT and Co-Founder of Barre

The word balance came up most often from the number of dancers that defined health – with dance in mind.  To do what we do , to push past limits, to become stronger dancers, we must then have a balance of health.  What we as dancers cannot forget is that we are people first, dancers second.  So beyond just physical and mental health, we also cannot forget about the other segments of the pie – social, emotional, spiritual, and environmental.  Together these elements make us up to be people.  People who throughout the course of life, pull from these segments differently, depending on which way the road is leading us.  Life as a person and life as a dancer must collaborate together, but also remain separate.  This is not meant to cause distraction, but make us have greater self respect, self-care, and above all greater purpose.

Instead, this relationship between self and dancer creates a push and pull effect.  One feeds off the other.  One needs the other in order to fulfill its true potential, a well rounded person, and a healthy life.  So indulge yourself, try something new, explore, and see if it helps.