How to Perform at Your Best (Physically and Mentally)
By: DanceVibes Ambassador Rosie Woods + tips from Self Health with Lucie
Have you hit a plateau in your progress? Do you ever feel like no matter how hard you try, you just can’t seem to improve? You’re practicing consistently, doing all the right exercises, yet you’re not getting better. The issue might not be your effort—it could be how you're recovering and supporting your body and mind. Let’s explore what could be holding you back and how to fix it.
Prioritize Recovery
The food you eat directly impacts your energy levels and performance. If your diet is full of processed, unhealthy foods, you’ll likely feel sluggish and unmotivated. Contrary to popular belief, healthy food doesn’t have to be boring or bland.
Use nutritional charts to guide your portion sizes and food group intake.
If sticking to a healthy diet feels overwhelming, consider using free online resources.
Get Enough Sleep
You’ve probably heard this before—but it’s worth repeating. Sleep is crucial for both physical and mental recovery.
During deep sleep, your body releases growth hormones, essential for muscle repair and development.
Nutrients like protein are used during sleep to rebuild damaged muscle fibers.
REM sleep helps consolidate information and store it in your long-term memory—supporting both academic and skill-based (aka dance) learning.
Make Time to Rest (Not Just Sleep)
Rest and sleep aren’t the same. Rest is about helping your mind and body relax, and it doesn’t involve screens or endless scrolling.
Restful activities include:
Stretching: Improves flexibility and eases muscle tension.
Foam Rolling or Self-Massage: Enhances blood circulation and relieves muscle tightness.
Watching a Comforting Show: Provides mental relaxation and emotional ease.
Taking a Warm Bath: Relaxes muscles, improves circulation, and promotes calmness.
Stay Hydrated
Hydration is key to recovery. It helps:
Transport nutrients to your muscles
Regulate your body temperature
Maintain overall physical performance
Cultivate Self-Discipline
Incorporate a Variety of Exercises
Many dancers stick only to dance-related workouts, but branching out can be highly beneficial. Cross-training engages different muscle groups and boosts overall fitness.
Examples include:
Pilates
Strength training
Athletics
Swimming
By diversifying your movement, you build a more injury-resistant body.
Strengthen Self-Motivation
It’s one thing to understand what needs to be done—but another to actually do it. Motivation can be inconsistent, and that’s when self-discipline becomes crucial.
Take Action Now
Download the Habit Tracker to monitor your recovery habits and the Inspirational Intentions Plan to stay focused and motivated.
Eat whole, healthy foods daily
Sleep 8+ hours every night
Dedicate about 1 hour a day to restful activities
Drink 2 liters (68 ounces) of water daily
Add non-dance exercise to your routine