Raising The Barre: Level UP Your SUMMER Intensives!
By Christy Sandmaier
Whether your summer intensive is in dance, music, or theater, you’re sure to deepen your artistry while receiving individualized attention and valuable mentorship from expert faculty in programs all across the country! Take it all in! And whether you’re thinking of pursuing a related degree or simply looking to take your artistry to the next level, there’s an intensive for you!
For dancers especially, you’ll want to make sure that in addition to dance, the program you’re applying for or already attending also offers classes or seminars on choreography, dance terminology, nutrition, dance history, injury prevention, and other related topics. Remember, you not only want to be the best dancer you can be, but a healthy, well- rounded person, too!
Once you arrive, or if you’re reading this right during your summer session, you
should be fully prepared and already have your goals in mind! Here are 4 ways to keep your goals and motivation shining bright throughout the summer!
1. Make Goals Attainable and Reasonable!
But don”t be afraid to dream a little, too! Chances are you’re not going to be the strongest dancer in the room. Use it. Learn from it. Absorb everything you can from the faculty and your fellow dancers. Take that extra class in an area outside of your comfort zone! I’ve seen dancers give up right after placement class if they don’t make the top group. Trust the faculty and their decisions. Use your frustration to make yourself stronger! If you allow your mind to be open to learning, the possibilities are limitless.
2. Maintain Accountability!
This is often the hardest part of measuring your goals. You have to hold yourself
accountable! Document daily (make sure you pack multiple journals). This should
include your warmup time, stretching, meals and water intake (very important!),
time spent in class, any extra seminars, partnering, rehearsals, etc. Keep your dance journals up to date (include all of your corrections no matter how hard they might be to write down). When you’re feeling great (or not feeling well), you can take a look back and see what went well, or what maybe you missed (like not drinking enough water, getting enough sleep, or not spending enough time stretching or warming down) and make the correction the next day.
3. Put Your Phone Down!
Setting limits and expectations will allow you to get more quality sleep, recover
faster, and keep you thinking sharp. Be in the moment. You’ll be surprised how free
you feel after spending a few days without scrolling!
4. Achieve and Celebrate!
You did it! Have fun and make friends but remember, you are there to dance! Make Showcase your stage and celebrate reaching your goals together and having the best summer intensive ever!
Sample Dancer Meal Plan
Breakfast: Focus on protein and carbs with a fairly big meal/ portion. Jumpstart your day with energy!
• Oatmeal topped with nut butter (peanut, almond, cashew)
and fruit (apple, banana, berries)
• Greek yogurt and granola
Lunch: Should be another fairly large meal, with a good mix of carbs, protein and fats.
• Chicken teriyaki bowl: brown rice/quinoa, chicken, teriyaki
sauce and veggies (onions, carrots, cabbage)
• Chicken/tuna salad on pita, with a fruit or vegetable
Snack: Lighter meal, burst of energy about one hour before class.
• Pretzels and cheese cubes
• Handful of cereal with fruit
Dinner: Focus on recovery with a lighter meal and lighter carbs, LOTS of protein after a long day, and after 9 p.m
• Grilled/baked chicken and veggies, smaller portion of brown
rice or pasta
• Fish and veggies (salmon, tuna, shrimp) smaller portion of grain
