Don’t try this at home

Mr. James Rogers, ballet dancer with Kansas City Ballet, will not only be finishing up his first season this weekend but he will also be finishing up 1 season of doing Pilates and Conditioning with me every Monday!  I always held the 2:00 PM slot for him and he was here, rip – roaring – and ready to go!

I figured I had to challenge him for his last visit until August! Plus, he had an additional day off to recover so I gave him . . .

The S N A K E!

I attempted to show him until I realized that if I had my stomach probably would have landed and reverberated against the springs so I cued him instead.

James is performing this weekend in Jerome Robbin’s Interplay, Val Caniparoli’s The Lottery, and George Balanchine’s Theme and Variations!

Au revoir, James! Until August and we meet again for the 2017-2018 season!



Exercise Show & Tell

Well, well, well! Hello from dancehealthier!  In preparation for my New Year’s resolution MEGA list, I’m making conscious thoughts (not yet written in concrete) of things to put on that list! A big one being write more blog entries! Anyone agree?

I apologize for my long hiatus from my weekly writing! It has been quite a 2016 for this author including:

1. New Job – Blinders ON! Well at least when the pregnancy brain allowed me to!

2. Clinic Opening – On January 11th, 2016 marked OPENING day of our Performance Rehab clinic, home of Kansas City Performing Arts Medicine Alliance.

3. BABY girl – Abrielle Jane Krutzkamp was born June 11, 2016 at 11:32 PM.  A sweetheart and a bundle of smiles and wiggly worms!

4. Obsession – Love at first sight with my baby girl of course.

5.  Back to the Grind – Expanding clientele and exercises to go along.

So I thought I would share with you on this Hump Day Wednesday an exercise show and tell courtesy of Kansas City Ballet dancer, Sarah Joan Smith. She makes it look quite beautiful!

Exercise 1: I call it “frog pulls!”

Step 1: Pilates Reformer. Lie on the long box with 1 Red Spring away from the foot bar at approximately the sternum. Choke up above the medal on the ropes and start with your arms in the “T position.” Place your legs in a frog position, externally rotated with the heals kissing.


Step 2: Make sure your head is an extension of your spine and squeeze your heals together and lift the legs (keeping the same angle) thinking down, out and up.


Step 3: Keeping the same position with your legs pull the straps towards your body initiating the movement with the sides of your back. Return back to starting position.

  • Repeat 10 times and complete 3 sets!


Exercise 2: I call it “Killer hinge lifts!”

Step 1: Lay down supine on the Cadillac with your feet on top of the bar (bar should be grounded at top and attached by two long yellow springs from underneath). Legs should be in table top position (legs bent). Place the ring inside the legs above the knees. With a neutral spine lift up in one count hinging at the hip (versus rolling up/imprinting).


Step 2: Achieve bridge position. In one count return to the supine starting position, visually thinking about gliding the femur (upper leg bone) down into the hip socket.

  • Repeat 10 times and complete 3 sets!


So there you have it! Thanks for visiting and if you are in the Kansas City area come check us out at Performance Rehab! xo



So for today, I decided to take a stroll down my homepage to my blog roll which lists many of my favorite food blogs.

So I thought I would share some of their recipes and websites for wonderful references to great, scrumptious, and yummy eats! Of course I can’t forget to mention the many beauteous photos as well. I take no credit for these photos, and instead send kudos to these blog founders, authors and artists. Thank you for making me want to eat all and everything (especially being prego)!

101 Cookbooks:  January cleanses and detoxes


101 Cookbooks: Spicy Chickpea and bulgar soup recipe


Bev Cooks: Seared cod with swiss chard and roasted turnipscod3-2-605x900.jpg

Bev Cooks: For kiddos – Tuna melts 


Oh She Glows: Pumpkin gingerbread cookies veganveganpumpkingingerbreadmuffins.jpg

Oh She Glows: How to pack a weekend away in an hour (plant based)


I think it’s time to eat…




Say yes to new adventures!

Well it’s not completely like me to post on a Saturday, but my work week at the new job has been taking just a tad of my time (big wink wink). I’m super excited about my new adventure, learning as I go, and of course by trial and error. Going from spending my time in a ballet studio 40 hours a week for the last 20 years of my life, to spending 40 hours a week outside of one has made for quite the transition…but I couldn’t ask for it any other way.

Our clinic at Performance Rehab, housing the very first Kansas City Performing Arts Medicine Program, is a dream come true.  We have been open for just 10 days and it feels incredible when every 45 minutes another client walks in the door – smiles and finds comfort in a place of healing. Everyday another word gets out around town, and hopefully with each day that passes we will double and triple that flow. Our performing arts medicine program is continuing to grow as an alliance of doctors, orthopedics, nutritionists, physical therapists, Pilates instructors, yoga instructors, mental health experts, chiropractors, massage therapists and ballet teachers that all share the mission of keeping performing artists healthy (prevention), doing all they can to heal (recovery), and increasing the longevity and quality of their careers. It’s incredible to think what this alliance can do for all artists and so I constantly remind myself to remain patient.


Takin by my awesome friend and photographer for fun: Geoffrey Kropp

Besides that – on the more personal side of life – I’m busy carrying my baby girl. Every Saturday I get to celebrate another week farther along! Today marks 20 weeks. Half way thru – holy cow! It’s an amazing feeling carrying and nurturing for a little one inside you. On Thursday, I got to hear her heartbeat and I was surprised at how fast her little heart sounded. Every time I get to hear her, or see her, I get a crazy urge of euphoria, followed by both happy tears and a biiiiiiiggggggggg smile. I can feel life changing, my focus changing, my heart growing in size, and an overwhelming feeling of purpose.  I’m trying my best to organize, eat well, rest up, exercise and right – back to the top – grow a baby and a business.  Good stress is gratifying and I’ll take it any day!



Health Coaching for Dancers!

Today I will be featuring Jessica Spinner, founder and health coach of The Whole Dancer. I hope you enjoy what she has to say on this TGIF and please check out her free webinars on-line, as well as other services and programs for serious dance students and professional dancers.

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Finding gratitude as professional dancers is so important. Sometimes after dancing for many years and working so hard everyday, dancers start to feel burnt out.

Those are the most important times to come back to gratitude…

I remember early in my dance career, a non – dance friend saying, “so you just dance around all day?”

And I though, Ugh, if they only knew how hard ballet is they wouldn’t put it so lightly. Now, looking back on that moment, I have a very different perspective.

Professional dancers really do have the amazing privilege of dancing almost every day. Yes, it can be exhausting. Yes, it is HARD work.

No, it’s not all fun and games and as I was reminded by a very intense teacher during my more serious training, “everything is not beautiful at the ballet.”

Finding your happiness as a dancer doesn’t always come naturally. It’s important to make a regular practice of gratitude.

Just like taking class every day, aspiring professional dancers and those who have already “made it” should take the time to acknowledge the unique position you’re in.

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Most people will never know the shear joy of captivating an audience with movement or the fun of dancing in a corps de ballet with some of their best friends.

As a former professional ballet dancer turned health coach I am so grateful for the special opportunity I have now to help dancers create a more balanced mindset and a healthy and long – lasting career.

Mental and physical health can be neglected as teachers and artistic directors are typically more concerned with the exterior aesthetic – understandably. The look of the dancer is a big focus and training an aspiring dancer to have beautiful technique is a sizable task.

I see a major place for health coaching in the dance world so in August I founded The Whole Dancer and launched The Whole Dancer Program – an 8 – week group program designed exclusively with ballet dancers in mind.

The group program covers: goal setting, eating well, cross – training, personal assessment, self – love/care and career. So basically, all the things that should happen outside the studio to help you become a well – rounded artist and individual.

There are also more focused one – on – one programs for dancers who are seeking more personal guidance and desire a devoted mentor outside of their current circle.

In the short time since the inception of The Whole Dancer, working with aspiring dancers through seasoned professionals has been beyond rewarding. Words cannot convey how humbled I am to hear that they feel the trajectory of their careers is forever improved from their participation in the The Whole Dancer programs.

Sometimes we feel we know all the right things we should be doing but with The Whole Dancer you get to additional support and accountability to help you follow through and take the best possible care of yourself.

Thank you dancehealthier for spreading the message of health to dancers and for sharing The Whole Dancer with your readers.