probiotics and fiber

Probiotics and Fiber: Your Gut’s Best Friends

As dancers who cross train by lifting weights, we take nutrition very seriously. That’s why, today, we are talking bout the importance of probiotics and fiber.

There are a few bases to cover here, so let’s just dive right in, shall we?

 

What are Probiotics?

Probiotics are microorganisms that have health benefits when consumed or applied to the body. These microorganisms are what we call “good bacteria” and they aide in food digestion, attacking disease-causing cells, and producing vitamins. 

The most common sources of probiotics are yogurt, cultured buttermilk, and cheese. 

However, there are a lot of foods that have probiotics due to fermentation like, kefir, kimchi, kombucha, sauerkraut, miso, pickles, and raw unfiltered apple cider vinegar. 

Probiotics are particularly helpful in solving tummy troubles like IBS or digestion struggles due to travel. (Looking at you all my tour bugs!)

 

What is Fiber?

Fiber is the roughage of plant foods that our body isn’t able to digest or absorb. Because fiber isn’t digested, it passes (pretty much intact) through your small intestine and colon. That’s why it’s so important to chew our food thoroughly!

There are two kinds of fiber, soluble fiber and insoluble fiber. 

Soluble fiber is dissolves in water and makes a kind of gel. This kind of fiber helps with cholesterol and glucose levels. It’s found in oats, peas, beans, aple, citrus fruits, and barley. 

Insoluble fiber does not dissolve in water and therefore promotes the movement of “stuff” through your digestive system. This kind of fiber is beneficial if you’re experiencing constipation or irregular bowel movements. Insoluble fiber is found in whole-wheat flour, bran, nuts, beans, and veggies!

The recommended daily intake of fiber is between 20-30 grams of fiber per day. Reaching this goal definitely takes practice, but by adding an extra scoop of veggies to your plate, opting for whole wheat, or using fruit as a snack can easily boost your fiber intake!

 

 

Free energy estimator - macro calculator for dancers

 

 

What Are The benefits of Probiotics and Fiber?

As mentioned earlier, probiotics and fiber work together to regulate our digestive system, and promote healthy bacteria growth that boosts our immune system protecting us from infectious diseases

In fact, the combination of dietary fiber and probiotics increases the health of the gut microbiome so much that it’s used a means of cancer prevention and treatment!

The really fun bonus is that this study found that the combination of probiotics and dietary fiber induced significant weight loss! 

 

I’m Sold.  How Do I Add Probiotics and Fiber into My Diet?

As mentioned before, you can do this by being intentional about including the amounts fibrous and probiotic foods. 

Now, increasing your fiber intake is fairly simple. It just requires a bit of intentionality, such as swapping out your white bread for whole grain or adding extra fruits and veggies to each of your meals. 

Because probiotic foods are bit more specific, some people prefer to take a supplement in the morning in addition to adding probiotic foods into their diets. 

But if supplements aren’t for you, try adding in more yogurts, use apple cider vinegar in your salad dressings, or enjoy a lovely cheese plate! 

At the end of the day, getting plenty of probiotics and fiber only requires a tiny bit on intentionality when you’re planning your meals. 

Want some tips on intentional meal planning? Our Body Mechanics program actually comes with monthly meal plans, recipes, and shopping lists to ensure you’re getting everything you need!

 

Not ready to join the family on that level? That’s okay! Here are a few other blog posts we think you might love: Should dancers drink daily greens?, Lucky Number Seven: A Full-Body Workout Routine, Honor Your Limites: 7 Types of Boundaries and How to Set Them

drink daily greens

Should Dancers Drink Daily Greens?

We’ve all seen the ads. You know, the one with the perky woman in a matching workout set talking about how drinking daily greens has changed their life. They’re skinnier, less bloated, and experiencing more energy than ever before!

It seems too good to be true, so you scroll past. But then you see a post from a more trusted source. A theatre TikTokker whom you knew before they got internet famous. You watch them  swig down their greens lemonade and wonder, “maybe there is something to this?”

Well, like you, we were curious. So we’ve done a deep dive into what the whole truth is about whether or not dancers should drink daily greens. 

 

How Did We Even Get Here?

According to the CDC only roughly 11% of adults are meeting the recommended daily intake for fruits and veggies.  That’s a pretty abysmal number, especially when you consider that vegetables, though nutritionally dense, tend to be calorically low. You’d think we’d be powering vegetables!

Alas, many people struggle to enjoy their vegetables and thus spawned the market for daily greens supplements. 

And, honestly, with the amount of vitamins and minerals found in leafy greens, veggies, and fruits, plus the fiber component of these foods make the benefits of drinking daily greens *seem* like a no brainer. 

But, then again…is it?

The reality is, because the popularity of drinking daily greens is relatively new, there is very little clinical research about the benefits of daily greens powder supplements. 

However, there is lots of research about fruits, veggies, fiber and their nutritional benefits. 

 

Let’s Talk About Whole Fruits and Veggies For a Moment:

The Nutrients

We all know on some level that consuming fruits and vegetables has loads of benefits. From vitamins and minerals, to gut health and the pre/probiotic nature of certain fibrous foods the benefits are almost endless. 

In fact, this study shows that not all fiber from fruits, veggies, and legumes are created equal! Yet they all provide important benefits to our health.

Have you ever been told that how you cook your vegetables affects the nutrients available to you? It’s true! Different vegetables cooked in different ways result in different levels of nutrients available to the body after consumption. 

This study showed that all cooking methods of broccoli except steaming resulted in significant decrease nutrient levels! Does this mean you should only steam your veggies? NO! But it does lead us to the next question. 

If simply cooking vegetables changes the amount of nutrients, just how much are we losing while processing these veggies into a powdered scoop of daily greens?

 

The Fiber

One of the biggest benefits to eating enough daily greens, and one that might tempt you to drink daily greens is the fiber! Fiber is hugely important to our health. Studies have shown that getting your daily fiber intake can help prevent cardiovascular disease, type 2 diabetes, stroke, and more. 

Not to mention the fact that certain types of fiber are great for promoting gut health. This is because certain types of fiber like that found in beans and legumes are fermentable. 

Why is this a good thing? Well, fermentable fibers require your gut bacteria to break them down, which promotes good gut health, through  pre/pro-biotic benefits!

That said, let’s compare the fiber contents of some popular greens powders and common whole foods.

After all, if we are going spend the money to drink daily greens, shouldn’t we know if it’s actually making a dent in our daily fiber intake?

 

Here are a few popular greens juices and their fiber content: 

One serving of  AG1 (Athletic Greens) contains 2g fiber.

A serving of Live it  Up Greens contains 0.3g fiber.

One serving of Kaged Greens contains 1g fiber.

Now, Transparent Labs Prebiotic Greens has the most with 6g of fiber.

 

And here are some fruits and veggies and their fiber content:

A one cup serving of broccoli contains 5g fiber. 

A small orange contains 3g fiber.

One cup of black beans is a whopping 15g fiber

One cup of raspberries contains 8g fiber. 

 

And don’t forget about whole grains!

One cup of whole wheat pasta is 6g fiber.

A serving of air-popped popcorn is 3g fiber.

One cup of quinoa has 5g fiber.

Recap?

Overall, whole foods have a higher fiber content. 

What’s more is, some of these greens powders cost as much as $79 for 30 servings. That’s $2.63 per serving. That’s often more than an entire bag of frozen vegetables! (and yes, frozen vegetables are just as nutritiously dense as fresh ones!)

 

Okay, Okay. So TLDR, Should I Drink Daily Greens?

Here’s the thing, we are always going to recommend getting as much of your nutrition from whole foods. Not only do whole foods offer the most bang for your buck nutritiously, but they also offer you more dietary fiber. 

However, if you drink daily greens and you like it, it’s not doing you any harm. In fact, drinking daily greens as a multivitamin, could be beneficial. However, if that’s why you’re drinking the greens, make sure the label tells you exactly what you’re getting. 

At the end of the day, greens powders and multivitamins and even protein powders are supplements. They are designed to supplement your diet, not be your diet. 

Bottom line? 

If you find you’re missing the mark on fiber, your best bet is to add more fibrous foods into your daily diet. 

If you’re finding gaps in certain micronutrients then maybe take a look at a few different greens supplements and select one that fits your supplemental needs.

At the end of the day, drinking daily greens won’t hurt you. But for the investment, I wouldn’t say they are a necessity the way protein or creatine supplements might be. 

 

So, what do you think? Are you going to the store for some salad fixings? You going to add some black beans to that taco bowl? I hope so!

Whether you drink daily greens or not, there is so much value in increasing your fruit and vegetable intake!

And hey, if you’re wondering “How do I add all of this into my diet and still reach my health goals?” 

Reach out to us. 

Between Body Mechanics, The Embodied Artist, and an entire team of trainers committed to helping you learn how to fuel your body, I know we can get you the answer!

 

 

Did you find this blog helpful? Give these posts a read: The Pros and Cons of Creatine: Busting the Myths and Revealing the Facts, Leg Day: Perform At Your Own Risk, Training Tip Tuesday: The B-Stance Squat

The Endocannabinoid System: A Guest Post by Kaisha Cabrera

Cannabis is commonly known. But have you heard of our endogenous cannabinoid system? It’s called the ECS, short for endocannabinoid system, and it’s our body’s largest neuromodulator system.

It functions as our body’s balance, working to keep almost every physiological process in homeostasis. It’s comprised of endogenous cannabinoids, cannabinoid receptors , and enzymes.

Endocannabinoid deficiency is a clinical deficit in endocannabinoid system function. This leads to various diseases and issues.

These issues include chronic pain, dysfunctional immune system, fatigue, and mood imbalances. The most common related conditions to
endocannabinoid deficiency include migraines, fibromyalgia, irritable bowel syndrome (IBS), and psychological disorders.

 

 

personal training for dancers

 

 

So, what exactly are cannabinoids?

First, there are three kinds of cannabinoids:

endogenous (inside body)

phyto-cannabinoids (produced by plants)

synthetic cannabinoids (made in the lab)

Endocannabinoids are lipid-based neurotransmitters naturally produced in the body. They help with functions such as sleep, memory, metabolism, appetite, learning, pain, and more.

The first endocannabinoids discovered (and the most studied!) include anandamide (AEA) and 2-arachidonoyl-glycerol (2-AG).

There are quite a few more of these, all working together to create an entourage effect.

What is anandamide?

Ananda is the Sanskrit word for “happiness, pleasure, joy, and bliss”.  Which makes good sense, because Anandamide is known as our bliss molecule and it’s part of our brain’s reward system, along with 2-AG.

One particularly interesting thing about anandamide is its relationship to exercise.

Often it’s said that  “Runner’s High” or the feeling of euphoria after working out is due to endorphins. However, endorphins cannot pass the blood-brain barrier.

As a result, recent scientific data supports the possibility that it’s actually caused by anandamide being released.

Okay, so what’s 2-AG?

2-AG is neuroprotective and is important in regulating neural inflammation (think of neurological disorders like Multiple Sclerosis, Parkinson’s Disease, and Alzheimer’s Disease). Human breast milk contains 2-AG in high concentrations.

 

Tell me about the cannabinoid receptors…

The cannabinoid receptors are called CB1 and CB2. Think of these as locks and keys.

Cannabinoid receptors are largely found in the brain, organs, connective tissues, glands, immune cells, and gut, and they work to regulate hormone activity.

CB1 receptors are densely found in the central nervous system (CNS), while CB2 receptors are mainly associated with our immune system. Although both receptors can be found in other areas of the brain and body.

Where do we find Endocannabinoids?

A few of the main enzymes for the endocannabinoid system are FAAH (fatty acid amide hydrolase), COX-2, and MAGL (monoacylglycerol Lipase) which break down and degrade the endocannabinoids.

Now with some of the basics of the endocannabinoid system out of the way, how can you help balance
your ECS?

Balancing the endocannabinoid system is largely dependent on nutrition, stress management, and pain relief.

Because our endocannabinoids are lipid based, it’s important to work on your dietary fats, namely your omega-3 to omega-6 ratio and having anti-inflammatory fats as a regular part of your nutrition.

Omega-3 foods include:

  • Olives and Olive Oil
  • Nuts and seeds (hemp seeds, anyone?)
  • Fatty fish like sardines, salmon, and tuna
  •  Avocados and avocado oil

Additionally, you’ll want to focus on increasing your fiber intake and antioxidant-rich foods, as well as balancing your macronutrients.

There are dietary phyto-cannabinoids; some working by directly activating the CB1 and CB2 receptors, some inhibiting the FAAH enzyme to raise anandamide level, while some have the benefits of being antioxidants.

Nutrients in foods like cacao and dark chocolate work to inhibit the FAAH enzyme and contain anandamide. Other parts of foods helping inhibit FAAH are polyphenols like resveratrol. Wine, grape juice, peanuts, curcumin, and turmeric are great sources of polyphenols!

Stress management in all its forms can help balance the ECS. Because the ECS is in our skin.

Generally speaking, touch, like massages and osteopathic manipulative therapy, and fulfilling all our senses help the endocannabinoid system. This is due to the boost of oxytocin released.

Other ways to boost oxytocin include:

  • Yoga
  • Meditation
  • Exercise
  • Listening to music
  • Cuddling and hugging
  • Laughing

To help you get some ideas on how to incorporate hemp seeds into your diet, here are a couple recipes:

endocannabinoid system support recipes

endocannabinoid system support recipes

References:
Russo EB. Clinical Endocannabinoid Deficiency Reconsidered: Current Research Supports the Theory in
Migraine, Fibromyalgia, Irritable Bowel, and Other Treatment-Resistant Syndromes. Cannabis
Cannabinoid Res. 2016;1(1):154-165. Published 2016 Jul 1. doi:10.1089/can.2016.0009.

Desai S, Borg B, Cuttler C, et al. A Systematic Review and Meta-Analysis on the Effects of Exercise on the
Endocannabinoid System. Cannabis Cannabinoid Res. 2022;7(4):388-408. doi:10.1089/can.2021.0113.
Ross M, PhD. Vitamin Weed: A 4-Step Plan to Prevent and Reverse Endocannabinoid Deficiency.
Greenstone Books; 2018.

Alger BE. Getting high on the endocannabinoid system. Cerebrum. 2013;2013:14. Published 2013 Nov 1.
McPartland JM, Guy GW, Di Marzo V. Care and feeding of the endocannabinoid system: a systematic
review of potential clinical interventions that upregulate the endocannabinoid system. PLoS One.
2014;9(3):e89566. Published 2014 Mar 12. doi:10.1371/journal.pone.0089566

Leonard-Johnson, S, PhD, Rappaport, T, BFA, MFA. Cannabidiol (CBD) and the Endocannabinoid (ECS)
System Course. Biologix Solutions.

McPartland JM, Giuffrida A, King J, Skinner E, Scotter J, Musty RE. Cannabimimetic effects of osteopathic
manipulative treatment. J Am Osteopath Assoc. 2005;105(6):283-291.

Wei D, Lee D, Cox CD, et al. Endocannabinoid signaling mediates oxytocin-driven social reward.Proc Natl
Acad Sci U S A. 2015;112(45):14084-14089. doi:10.1073/pnas.150979511

best supplements for muscle recovery

A Dancer’s Guide to the Best Supplements for Muscle Recovery

Hey there, Dancer. Before we deep dive into the best supplements for muscle recovery, I want you to imagine this: 

You’ve just woken up and reaching for your phone to silence the alarm is enough to let you know that last night’s spotlight class has left you *incredibly sore.* 

You get up and take a hot shower, drink some water, have a protein shake, pack your dance bag, and limp your way to your audition. You might even gripe a bit about how you did everything you could to help your muscles recover but alas, here you are: 

Sore, tired, and wishing you didn’t have to whack your face at 10 A.M. 

Now imagine you’re scrolling on Instagram after tell your friend how sore you are and you see and ad, “The best supplements for muscle recovery!” 

The ad pitches you on a few powders and a couple pills that are packed with antioxidants that will leave you more energized and will extend the benefits of your workouts! A great kickstart to your day! Some users have even seen a drop in weight!

And what’s even better? They’re on sale! 20% off a three month supply!

Tempting, right?

Well, before you click the “purchase” button on that ad, why don’t you keep reading. 

Because what if I told you there were supplements you could add into your diet that could help your muscles recover? 

No they aren’t miracle pills and powders. But they are scientifically proven to help with protein synthesis, muscle accretion, inflammation, and beyond. 

You see, here at Dancers Who Lift, we emphasize the importance of establishing a consistent, nutritious diet before adding in supplements. We encourage our dance athletes to get as many of their nutrients, antioxidants, and vitamins through whole foods first, then supplement where needed. 

But the reality is, there are certain supplements that can have a massive impact on your training, and those are what we are going to discuss today!

But before we reveal the best supplements for muscle recovery, let’s define what a supplement is. 

For the purposes of what we are discussing today, a supplement is anything you consume to support your daily nutritional needs that is not “real food.” 

For example, protein powder. Yes, you are mixing it into a shake with real foods, but the powder itself is a supplement. 

Even Vitamin C or your morning daily vitamin are supplements because they supplement your diet to help your body perform at it’s best.

Got it?

Let’s dive in.

 

 

personal training for dancers

 

 

  • Protein

You might have chuckled when I mentioned protein powder earlier because it is such a common supplement it almost feels normal. After all, you can consume enough protein in a day to forgo the need for a protein shake. 

But when you are trying to be as consistent as possible about hitting your protein goals, a protein supplement like a whey powder or premixed shake can be hugely helpful.

The protein needs of dancers are demanding and learning how to eat enough protein daily can require a bit of a learning curve. 

 Help yourself out with a protein powder than can be eaten at any time of day and get you closer to reaching your protein goals!

 

  • Creatine Monohydrate

For a long time people thought that creatine was only for the bros and the body builders. 

But the truth is, creatine is insanely beneficial to all types of athletes. And is definitely one of the best supplements for muscle recovery.

What’s more, creatine is the most extensively studied supplement on the market and scientists have found no adverse affects to using creatine daily. In fact, they’ve only found benefits!

Creatine has been shown to increase muscle accretion, support muscle recovery, hyper-hydrate on an intracellular level, AND it’s been shown to increase brain cognition in female athletes!

And while Creatine Monohydrate is found in protein rich meats and fish like pork, beef, and salmon you’d have to eat pounds of those foods to gain enough creatine to reep the benefits. 

That’s why we recommend a high quality creatine monohydrate supplement for our dancers. 

Because who doesn’t want increased muscle growth and faster muscle recovery?

 

  • Fiber Rich Foods & Why you might want to rethink your supplement. 

Okay, Okay, you caught me. Fiber rich foods are not a supplement. They are in fact a food! But they are incredibly important. These foods give your body the antioxidants and support it needs to function efficiently and healthily.

Now,  you might be thinking, “but what if I take a greens powder?” 

We will do a deep dive into greens powders another day. But for today let’s talk about this from a nutritional standpoint. 

If you are consistently eating high amounts of vegetables and leafy greens, you likely don’t need an antioxidant/greens powder supplement. 

In fact, studies have shown that over doing it in the area of antioxidanct supplements (like high-dose vitamin c and e supplements) can actually inhibit muscle growth and recovery. 

That same study suggested that consuming these antioxidants via whole foods in our diet is much much more beneficial. 

So, is it a supplement? No. But most people are not eating enough fiber rich foods and vegetables, so I’m going to say, supplement your diet by adding these foods!

(However, if veggies and greens totally give you the ick. Talk to your coach or health professional about whether or not a greens supplement could be beneficial for you.)

 

  • BCAAs – But not how you think!

BCAAs are one of the first supplements to populate when you google “best supplements for muscle recovery.”

And it’s true, BCAAs do support muscle recovery. However, most athletes eating a well rounded nutrient rich diet don’t need a BCAA supplement. This is because BCAAs are found in most protein dense foods (yes, including the vegan/vegetarian ones). 

So you might be asking, why do people take a supplement if they are getting them from their food?

What BCAAs do well is decrease the amount of serotonin released during a workout which means you can workout harder and longer. 

But if you don’t pair your BCAAs with whey protein, athletes generally see a decrease in muscle protein synthesis a.k.a. muscle growth. 

You can read all about the pros and cons of BCAAs here

But bottom line? If you’re working hard to build muscle, maybe opt for a different pre-workout energy source like and apple or cup of coffee. 

But if you’re finding yourself struggling with stamina and recovery despite eating a balanced diet, it’s okay to give BCAAs a try for a season.

 

Let’s Recap:

I know that might seem like a short list, but truly, the best supplements for muscle recovery come from fueling your body with a well balanced, nutrient dense diet. 

Does this mean that all supplements other than this list are bad? Absolutely not. 

But it does mean that you should be wary about people trying to pitch you health supplements you might not need. 

The National Institute of Health actually has a great list of popular supplements and their efficacy listed here. 

Next time you’re being pitched the hottest new thing, go take a look. What do the experts have to say?

But until then, Dancers Who Lift is here to cut out the noise and tell you the cold hard facts. 

So, let us know if you add creatine to your diet! Let us know if a greens powder has saved your life since you abhor salads! We want to cheer you on in whatever goal you’re striving for. 

You’ve got this!

pros and cons of creatine supplement for dancers

The Pros and Cons of Creatine: Busting the Myths and Revealing the Facts

Did you know that creatine monohydrate is the most extensively studied supplement on the market?  Handy for us since we’re diving into the pros and cons of creatine today!

 

Let’s start with what you know.

What do you think of when you think of the pros and cons of creatine?

 

Lots of people might think, “pro, aides in muscle growth.”

Those same people might think, “con, weight gain.”

But what those people might not realize is that the pros and cons of creatine go much, much deeper than that. 

 

So let’s dive in shall we?

Let’s start with the cons of creatine…or shall we say, the perceived cons. 

 

 

personal training for dancers

 

 

 

The *perceived* Cons

 

Weight Gain 

 

Let’s address the biggie first: weight gain.

Notice that I keep saying weight gain and not fat gain? 

That’s because yes, initially, (male athletes in particular) report an increase in weight. However, studies have shown that creatine does not increase fat mass.  

 

Rather, the weight gain reported is likely a result of the initial water retention observed for the first couple weeks of creatine supplementation. This retention usually begins within the first ten days and is short term. It usually levels out within a couple weeks.  

 

Kidney Damage

 

There are a lot of people out there talking about the potential damage to your kidneys that processing creatine monohydrate can cause. 

However, studies have show no adverse affects to liver and kidneys in people who don’t already have a predisposition to kidney disease. This is especially true when creatine is taken in the recommended doses.

 

 Muscle Cramping and Dehydration

 

I might sound like a broken record, but guess what? There is no scientific evidence that creatine causes muscle cramping and dehydration. 

In fact, due to the initial water retention mentioned earlier, creatine has been studied as a means to hyper-hydrate athletes performing in hot and humid environments and the hypothesis was confirmed! That means when you’re castmates are fading on that outdoor stage in Florida, you’ll still be flying high!

 

I hope that at this point you’re starting to see a trend here. 

The reality is, the cons of creatine are basically non-existent. 

The only real one being that, because it’s a supplement that relies upon saturation, it’s most effective if taken every single day. But don’t worry, even missing a day or two merely delays saturation and decreases efficacy. It does not make consumption of the supplement useless. 

 

And as for timing? Consistency is more important than timing. I like to mix mine into my morning protein shake, that way it’s worked into my daily routine!

 

So when considering the pros and cons of creatine, I think we have deduced that there really aren’t any cons. 

I suppose that means it’s time to discuss the pros.

 

The Pros of Creatine

 

Let’s just start by dropping this little fact maintained by the International Society of Sports Nutrition:

“Creatine monohydrate is the most effective ergogenic nutritional supplement currently available to athletes with the intent of increasing high-intensity exercise capacity and lean body mass during training.”

 

Additionally, 

“Creatine monohydrate supplementation is not only safe, but has been reported to have a number of therapeutic benefits in healthy and diseased populations ranging from infants to the elderly. There is no compelling scientific evidence that the short- or long-term use of creatine monohydrate (up to 30 g/day for 5 years) has any detrimental effects on otherwise healthy individuals or among clinical populations who may benefit from creatine supplementation.”

So now that we know that. Let’s talk about why, when studying the pros and cons of creatine supplementation, scientists agree that the pros outweigh the cons. 

 

It’s Efficient. 

 

According to the International Society of Sports Nutrition, creatine monohydrate supplementation is the fastest method of increasing creatine stores in muscles. 

You see, a normal person needs to consume about 1-3 grams of creatine per day. Athletes in intense training (yes, that’s you, dancer!) need to consume 5-10 grams of creatine a day. 

 

So you might be thinking, “Okay, but can’t I consume it naturally in my diet?”

While the answer to this is technically yes, let me give you a reference for just how much you’d have to eat in order to reach your daily creatine goals. 

 

Creatine is found in animal proteins. Beef, pork, tuna, salmon, and cod all naturally contain creatine, but the only contain 1.4-2.3 grams of creatine per pound. 

If you’re an athlete, that means you’d be looking at consuming at least two pounds of meat per day. Not very efficient and kind of…yucky?

 

So do yourself a favor and help your system (and your macros) out by taking a creatine monohydrate supplement.

 

It’s Not Just for the Bros

Women in particular might find this fact interesting considering the fact that women have significantly less creatine stores than men. 70-80% less. And creatine supplementation can offer efficient support for women’s mood and cognition, as well as body composition and muscle growth. 

 

It’s so beneficial for women that some scientists even recommend it for women during their periods, and peri and post-menopause!

   

It’s Useful for All Activities

 

When talking about the pros and cons of creatine, people assume we are referring to teen and pro-athletes looking to optimize their resistance training sessions. 

However, Creatine monohydrate is shown that creatine can be beneficial for all types of activities. What’s more, creatine has been shown to aide in muscle recovery, with athletes using creatine supplements reporting less muscle damage, inflammation, and muscle soreness.  

 

What Now?

 

Now that we know the pros and cons of creatine I think we can all agree that a creatine monohydrate supplement could be incredibly beneficial for dancers. 

From promoting faster recovery, to supporting performance in hot humid environments, to supporting cognition and mood, the cons definitely outweigh the nearly non-existent negatives.

 

But you may still have a few questions. Let’s address those before you leave. 

 

I’ve heard Creatine Has a “Loading Phase” What’s that about?

 

In short, the choice is yours in this area. 

Increasing the amount of creatine you ingest for the first 5-7 days of supplementation might speed saturation and help you see the benefits faster.

 

However, research shows that you don’t need to “load” creatine to reep it’s benefits. Taking a consistent 3-5 grams per day is going to be effective for increasing intramuscular creatine stores, muscle accretion, and muscle performance and recovery.

 

Alright, I’m sold. But what kind do I get?

 

Because creatine has so many benefits there are loads of options out there. And while some forms of creatine might advertise that they are more soluble than others (yummier to drink). 100% pure, Creatine Monohydrate is the most optimal choice when selecting a creatine supplement.

 

So, What do YOU think?

 

It can be surprising when you learn something new about a supplement. For years, I assumed creatine was for the bros and the weight lifting competitors. 

But now, I’ve learned that it can aid in injury recovery, muscle recovery, mental cognition, and mood? Why oh why did it take so long?

Probably because it’s only within the last decade that dancers have started caring for themselves as professional athletes. 

 

So what will you do? Are you going to give creatine a try? If you do, let us know! And if you have more questions about it, feel free to reach out at dancerswholift@gmail.com. We are happy to offer our expertise and nutritional guidance, because at the end of the day, we want you to succeed!

Dancers Who Lift: More Than Just Resistance Training for Dancers

Resistance training for dancers is a long misunderstood subject. But the reality is, weightlifting for dancers (otherwise known as resistance training) is exactly the thing that will take your dancing to the next level. 

That’s why Dancers Who Lift is committed to providing top-tier resistance training for dancers. 

**Don’t believe dancers should train this way? Give “Why Should Dancers Lift Weights?” a read, then come back and join me here.**

Now, that we are on the same page, let’s talk about why we are so passionate about resistance training for dancers here at Dancers Who Lift. 

First of all, resistance training is considered a low impact workout, meaning it’s easy on your joints while still giving you an incredible calorie burn. A recipe for the *perfect* cross-training tool for dancers.

And, if you read the blog mentioned earlier, you learned that resistance training can increase your metabolic rate, without negatively impacting your mobility or flexibility. On top of that, it can increase bone density which prevents stress fractures.

 

What Now?

Okay, so now that you are on the resistance training for dancers band wagon, the question is where do you start?

Anything is better than nothing, but we recommend working with a trainer. 

Why?

Because accountability is one of the most powerful tools when it comes to creating a consistent workout regemine. 

The reality is, there are a lot of really excellent personal trainers out there who can teach you how to lift weights. 

But we know Dancers Who Lift has something extra special. 

You see, anyone can write you a program and call it “resistance training for dancers.” But we are uniquely qualified to teach dancers about resistance training because we are a team of professional and retired professional dancers ourselves. We get it in a way few others can.  

And yes, Dancers Who Lift offers memberships, one-onone training programs, and a load of freebies. But what really sets us apart is our holistic approach to training dancers. 

You see, we know that dancers are not just dancers – they’re human beings. 

We care about their mental and emotional health, as much as we care about their physical health. 

We offer mindfulness resources, blogs about goal setting and journaling, give you tools for stress management, all on top of the top-tier nutrition and resistance training programs. 

But why gab about it when I could just show you?

Below is a complete breakdown of everything Dancers Who Lift offers to their community. 

 

But before we dive into the offers, let’s talk bout who Dancers Who Lift is for.

We cater to serving multi-passionate performers. Whether you’re in-training, pre-professional, professional, an art educator, retired, or even a recreational artist you are welcomed and celebrated within our community.

As working and retired performers ourselves, our team understands the uniques stresses, pressures, and crazy lifestyles that come with the artist’s life.

But we don’t stop there. As mentioned before, Dancers Who Lift is more than just resistance training for dancers. 

From dancers to actors to gymnasts, contortionists, vocal athletes, skaters and more, we can help you reach your athletic, aesthetic, and performance based goals.

If your goals include moving faster, improved flexibility, enhanced balance, and unshakable confidence then YES we can help you.

 

“But, I used to dance when I was young. I’m not really an athlete or a dancer anymore.”

 

At the end of the day,  we want like-minded humans connecting and supporting each other all across the globe.

 

We want to establish a community of hardworking, kind, and inclusive folks all with a simple core belief in the domino effect:

“When you’re empowered, you’ll empower others. Then they’ll empower others. And so on. And that’s how we’ll (sneakily) change the world.”

 

See? More than just resistance training for dancers. We are changing the world!

 

The Offers:

Body Mechanics Membership: 

Body Mechanics is a program designed to make resistance training for dancers more accessible and most of all educational. We poured our heart and soul into crafting a superior yet budget-friendly resistance training program that homes in on and tackles the specific challenges you encounter as a performer.  

Body Mechanics isn’t just about enhancing your dance skills. We have a vision to arm you with a comprehensive understanding of fitness. 

Why? So you feel confident picking up that barbell while understanding and witnessing firsthand how it’s transforming your performance. 

So , What’s included in Body Mechanics?

Body Mechanics includes a 6 week “Strength For Skills” Method which includes 3 strength training focused workouts per week, plus 2 auxiliary workouts, warm-ups and cardio. These 6 weeks are followed by 3-weeks of conditioning and stamina blasts designed to enhance your performance and skill level. You’ll also receive monthly nutrition guides to complement your training efforts.

Worried about knowing how to do the exercises? Not here!

For each phase of Body Mechanics you’ll not only receive detailed instructions to help you follow the workouts with ease, but you’ll get access to our exercise library filled with how-tos and form tips. 

And if that still sounds like too much work, simply DM your coach for personalized feedback and instruction.

 

Don’t have access to a gym? No problem. Body Mechanics can provide home workouts as well. 

 

And if all that’s not enough, you have access to our in-app thread connecting you to the greater DWL community which is eager to help and encourage you in your journey!

 

And I definitely saved the best for last, it costs less than $3 per day. At $68 a month, joining the Body Mechanics team will ring in at $2.19 per day!

Now that’s a deal! 

 

So if you’re ready to join the team, sign up here and join the fam!

 

 

personal training for dancers

 

 

 

Embodied Artist Academy:

The Embodied Artist Academy, like Body Mechanics is also more than resistance training for dancers. As you might’ve guessed by it’s name, Embodied Artist Academy is actually an educational method. 

It’s designed to not only help you achieve your athletic and aesthetic goals but to give you the tools to sustainably maintain them or change them according to the ever changing demands of our world. 

 

Who is Embodied Artist Academy for?

This program is designed for the person who feels their dance career is stalling or hitting a wall.

It’s for the person who feels slower not just in their body but that opportunities are harder to come by. 

For the person who is stuck in a cycle of negative self-talk and misses how they functioned when they were younger. 

It’s also for the retired performer who has a desk job.

 

What is it exactly?

Embodied artist is a 90-day, one-on-one online coaching program designed to turn frustrated, fatigued dancers into strong, energized, and confident artists. 

The Embodied Artist Academy is educational at heart, providing 6 In-depth Units designed to help you grow into the most optimal version of you- not just your most optimal fitness level. You’ll deep dive into understanding nutrition, training and changing your mindset, on top of being pushed to challenge yourself physically. 

But don’t worry, you won’t be doing it alone. You’ll have direct access to a dedicated coach to ask every question, share every goal, and get feedback and encouragement at any time. 

 

Sounds good, what’s included?

Should you choose to apply to the Embodied Artist Academy you’ll receive 90 days (12 weeks!) of fitness and flexibility workouts designed specifically for you and your needs. 

You’ll gain access to the Dancers Who Lift App to keep track of workout videos and learn form techniques for resistance training for dancers. 

Along with a completely personalized nutrition directive, you’ll receive the Embodied Artist Nutrition Guide to help you incorporate healthy habits into your diet and build your confidence cooking healthy meals. 

You’ll watch and learn from 6 In-Depth Video Units diving deep into nutrition, training, and mindset for dancers, by dancers.

And you’ll do all this along side your dedicated coach who is there to hold you accountable, learn about and tailor to your specific needs and goals, and encourage you. 

On top of all of this you’ll gain access to over 150 masterclasses, follow along workouts, and pre-recorded lessons.

You basically get a dedicated coach plus an entire anthology to grow and learn and challenge yourself endlessly. 

Again, Dancers Who Lift is way more than resistance training for dancers. It is a tool box with every tool you could imagine. 

Oh, and did I mention that the Embodied Artist Academy also comes with season recipe guides, live community coaching calls to learn and connect with others, and two implementation and direction calls?

Yea, it’s THAT comprehensive. 

Think you might be interested? Apply for your slot in the academy here

 

 

personal training for dancers

 

 

 

Okay, but what if I’m not ready to join anything formally?

I totally understand not being ready to join anything off the bat. Whether you’re on a budget or still researching the options for resistance training for dancers it’s okay if you’re not ready to join Body Mechanics or Embodied Artist Academy. 

Dancers Who Lift has TONS of free resources. 

We have a free Minset Reset Course led by our amazing coach Kiersten. This is designed to help you refocus your mind and help you create healthy mental health habits!

Would you consider yourself a jumper or a turner? Whether you’re trying to land a your first double or master a challenging turn sequence for a show, the free Five Day Turn Course will have you spinning like a top. 

If you’ve got your resistance training on lockdown but you need help breaking down your macros, you can use our Energy Estimator at any time to create a simple nutrition outline designed just for you. 

But the real freebie everyone is overlooking is the Dancers Who Lift Blog

This blog posts weekly workouts, training technique tips, nutritional info, and more. It is a resource chock-full of helpful information for dancers, athletes, and humans alike. 

Bonus? Reading the blog will give you good insight into how we like to operate and think here at Dancers Who Lift.

So, take your time, think it over. But we hope you’ll join us on Instagram, Tiktok, and the DWL blog while you do!

Because most of all, we want to connect with other likeminded humans, who prefer to dance their way through life.