Dancers Who Lift

10/06/2024

The Shapeshifter challenge is an all encompassing 8 week challenge (link in the comments to join!) ⚡️⚡️

Who is it for?

Dancers/ Performers/ Humans who want to lose 5-15 pounds. Can commit to training 5 times per week, are willing to reduce or ditch alcohol entirely for 8 weeks, want to dial in on their macros, want to be held accountable, really want to test the limits of their mind and body.

Who is it NOT for?
Anyone under the age of 18.
Anyone who would not be comfortable maintaining a short-term calorie deficit, absolutely beginner athletes, those without access to dumbbells.

Why is it important?
Our bodies are meant to change overtime. It’s suggested that we take breaks and lean into life’s “soft” seasons… but there are also times when, approached appropriately, changing your physique— reducing body fat and seeing more musculature— while overcoming limiting beliefs and really COMMITTING to something challenging, is absolutely appropriate.

We made this 8 week challenge for the dancer who wants to challenge themselves, and maybe lose 5-15 pounds in the process.

What do you get?
-8 weeks of comprehensive hypertrophic workouts
-8 weeks of killer conditioning workouts
-warmups, cool downs, and flexibility flows
-8 LIVE community check-in calls
-Custom macro goals
-2 Unique Meal guides
-the Shapeshifter Guide to Awesome Results and Other Cool Stuff
-More bonuses we’ll tell ya about later 😉

When does it start:
June 17, 2024

What’s the investment:
A one-time investment of $179!

12/04/2024

Let’s jump! 💪

As dancers, we all have our vices—those little technique cheats that we know are incorrect, and we try our best to fix whenever we can remember...but at t

11/08/2023

We all know that it can be intimidating to walk into a gym and see all kinds of intense equipment and people doing insane looking exercises, but if you listen to the words that people are saying that can sound like a foreign language too! 

Words and phrases like hypertrophy, eccentrics, triset, drop set, etc can be so intimidating to gym newbies so I’m going to break it down for you.

Today I am happy to introduce you to the concept of DROP SETS.

Drop sets are a relatively advanced training tool and it is very important for the lifter to understand technical failure before they attempt to incorporate drop sets. 

A drop set is when you complete one set of an exercise to technical failure and then repeat immediately using a lighter weight. 

This is typically repeated two or three times until the muscle is completely exhausted. 

They can be a super useful tool to help you break through mental blocks you may have from lifting heavier and increase muscle growth; however, it is important that you don’t overuse drop sets. 

They should definitely not make up your entire workout but can be so useful when used sparingly.

If this concept sounds like something you want to try or need more context on, join our 1:1 coaching and I will help get you there!

XOXO,
Coach Ariel

08/08/2023

Each dot represents one whole year.

There are about 85 dots in this example.
3 are highlighted.

That’s about 0.03%

If you dedicated 0.03% of your life to a goal… would it REALLY feel like forever?

Let’s say you dedicated 1 hour per day toward your goal, 5 days a week… for 52 weeks… for just 3 years… that’s 780 hours of your life…

For some perspective, the average person watches about 141 hours of TV per MONTH or 1,692 hours per year.

Is it really taking forever?

Or, do we live in a time of instant access, 15 minute delivery, early release, on-demand, soul sucking dopamine vampires AND as such we’ve been conditioned to believe that anything that takes time, dedication, practice, and seasons of betterment simply isn’t worth it.

It’s not taking forever.

You’re impatient.

And also, so what if it takes forever??

If you can learn to love the journey, if you can dedicate your life to being something that you’re passionate about and makes you feel alive, WHY would you rush to the end?

End rant.

Xox Amber

07/08/2023

Whether you're a professional, recreational dancer, or retired performer, Body Mechanics is here to support you on your dance journey.

Our team at DWL understands the frustration of workouts that don't align with the specific needs of dancers.

That's why we've created a performance and skill-based training program that focuses on providing you with the tools necessary to excel in your craft.

Our goal is to support your studio skills with strategic gym strength, ensuring that you reach new heights in your dance practice.

What you can expect from Body Mechanics:

•Our 6 Week "Strength For Skill" Method is designed to enhance your dance performance by targeting specific skills and weaknesses.

•Rotating 3-week conditioning blasts to further improve your endurance and overall fitness.

•Enjoy the benefits of a supportive online group environment, where you can connect with other dancers who share your passion and goals.

•Whether you prefer working out at the gym or at home, we have options to suit your lifestyle and preferences.

•Our team of experienced trainers is dedicated to providing guidance and support, ensuring you get the most out of your training.

•To complement your fitness efforts, we provide monthly nutrition guides to help you fuel your body effectively.

Don't miss out on this incredible opportunity to enhance your dance skills and overall well-being.

Sign up for Body Mechanics starts this week! Details in the bio!

03/08/2023

You’re ready to commit to healthier eating, but then you check out the grocery store and your stomach lurches at the check-out total …

Since when did eating well become such an investment? 🥲

It honestly seems like sometimes eating out or getting fast food is less expensive nowadays! 

But fear not, here are 5 simple tips for healthier eating on a budget!

 👉Plan your meals and grocery list ahead of time

At the beginning of the week, plan all your meals, make a grocery list around that meal plan and reduce food and money waste!

👉Use what you already have

Take inventory of what you already have in the kitchen. Go ahead and defrost those chicken breasts in your freezer and use those as your protein one night for dinner.

Then use that bag of rice you found in the back of the pantry as a carb. 

👉Shop at farmers markets, bulk stores or discount stores

While we might associate Whole Foods as a “healthier” grocery store, the reality is, produce has the same nutritional value no matter where you buy it. So avoid the high end grocery store mark-ups and go where you can get the best deals on fresh produce. 

👉Shop around sales

Look at what sales are happening at your local food store and decide to make meals around items that are on a sale

👉Freeze Your Leftovers

Oftentimes, we end up with leftovers that go to waste. Instead of letting your leftovers go bad in the fridge, divide them up into single serving size portions and freeze them as a quick meal option on another day. 

Eating healthy does not have to break the bank!

A little bit of extra thought and intention can help you save money while meeting your nutritional goals!  

Share this post with a friend!

02/08/2023

Are Dancers Athletes?

No, really, answer the question.

For years we’ve all accepted being called “Athletic Artists” when engaged in a debate on this topic. But do you genuinely believe that’s all we are?

Is our definition of an artist so small that we can’t believe an artist can also be an athlete?

What about figure skaters? They’re categorized as accepted as athletes. So, are they “Artistic Athletes” instead of artists?

I mean, dancers train like athletes.

Dancers push the boundaries of our physical bodies daily.

Dancers focus on their nutrition to fuel their bodies for their careers.

Dancers compete with other dancers constantly to book work. Is it the same kind of competition as a game? No. But it’s still incredibly competitive.

So, from where I’m standing, dancers are athletes.

What do you think?

Comment below what you think and why! We’d love to talk about it!

👉check out the link in our bio for the latest blog post where we give our full opinion on the matter

01/08/2023

Whether you're a professional, recreational dancer, or retired performer, Body Mechanics is here to support you on your dance journey.

Our team at DWL understands the frustration of workouts that don't align with the specific needs of dancers.

That's why we've created a performance and skill-based training program that focuses on providing you with the tools necessary to excel in your craft.

Our goal is to support your studio skills with strategic gym strength, ensuring that you reach new heights in your dance practice.

What you can expect from Body Mechanics:

•Our 6 Week "Strength For Skill" Method is designed to enhance your dance performance by targeting specific skills and weaknesses.

•Rotating 3-week conditioning blasts to further improve your endurance and overall fitness.

•Enjoy the benefits of a supportive online group environment, where you can connect with other dancers who share your passion and goals.

•Whether you prefer working out at the gym or at home, we have options to suit your lifestyle and preferences.

•Our team of experienced trainers is dedicated to providing guidance and support, ensuring you get the most out of your training.

•To complement your fitness efforts, we provide monthly nutrition guides to help you fuel your body effectively.

Don't miss out on this incredible opportunity to enhance your dance skills and overall well-being.

Sign up for Body Mechanics starts this week! Details in the bio!

31/07/2023

Welcome to DANCERS WHO LIFT!

Take a moment to learn who we are and what we offer. Then, introduce yourself and get started with out of our elite training programs!

Have a question about what we do or how we do it? DM me!

29/07/2023

What else would you add to the list? 🤔

Comment below!

27/07/2023

You know when you come home from a rehearsal at 11:30pm and you feel your stomach growl because you ate dinner back at 6pm? 

You wonder into the kitchen and as you are about to grab a snack, you hear a little voice in your head saying: “You know it’s bad to eat after 8pm, you should just go to sleep”

This “little voice” you are hearing is years of diet culture spewing myths about how it’s a “bad choice” to eat after a certain time at night. 

Well, I am here to dispel this myth for you and help you understand why eating after a late night rehearsal or show is essential for us as dancers. 

The diet myth around not eating after a certain time at night is a made up rule that makes us believe our body will somehow process food differently if we eat it too close to going to sleep. It causes us to be fearful that if we eat too close before bed time our body will somehow not burn that food properly and it will be stored as fat. 

Not only is that not how our metabolism works, but this myth also only “works” for some people because all it is doing is keeping them from consuming additional unnecessary calories throughout the day.

But as a dancer and athlete who is actively burning calories and breaking down muscle fiber in a late night rehearsal, we NEED to have a snack post-rehearsal to replenish our body’s energy stores and promote muscle recovery while we sleep! 

So next time you have a late night rehearsal or show, make sure you have a snack with carbs and protein ready to consume so you can continue to perform at your optimal levels each and every day!

If you need more guidance around your athletic nutrition as a dancer, we offer 1:1 nutrition coaching and personal training, just send us a DM to find out more! 

Xoxo Coach Kierstin