My Dance Goal Worksheets

After working with many dancers privately and in an group session over the years, it became evident that accountability is a huge determining factor on the success of the dancer.

A major roadblock for the developing and professional dancer is comparison. This is not surprising since training hours are for the most part in front of mirror.

Mirrors have a powerful influence to feed a dancer’s negative bias. This stunts a positive growth mindset. I’ve experienced this personally in my dance journey and also observe this in clinic and in the studio.

To offset this, I designed My Dance Goal Worksheets.

My Dance Goal Worksheets were designed for the developing and professional dancer who are looking to find clarity in their goals for their mind, body and dance movement. It is important to be able to track daily progress, create positive affirmations and to map out short-term, mid-term and long-term goals. This accountability is what turns the dream into a reality.

These sheets improve communication between the dancer and their conscious awareness, the dance teacher, parent, colleagues and health practitioner.

It brings the focus on what the dancer can do for themselves instead of prematurely “pigeon-holing” their baseline skills into a self-perceived trajectory.

Download My Dance Goals Worksheet Package and share with your students, friends or child!

In exchange for this resource, please take a picture of you using the sheets and post it on social using #mydancegoalworksheets and tag @drblessyl to help spread the word to other dancers who can benefit.

My goal is to create a workbook to make it easier for the dancer to track their progress. I would love to hear your feedback! Email me at info@drblessyl.com.

 

 

The Pilates Half Roll Back with a flexband helps to promote the opening of the Lumbar Spine in flexion and the activation of core musculature.

Chronic back pain is often caused by posture that is the result of weak abdominal strength which leads to an anterior tilted pelvis and arched low back.

If you sit most of the day, have tight hip flexors or just had a baby, this exercise below is very helpful to counter this postural effect.

Turn up the sound and try it out. Comment below and tell me what you think!

Realign. Strengthen. Live your Life.


It’s often during healing that self-doubt creeps in, because on the other side of healing is great power.  An injury or sickness is like an initiation or call to action.  What is required of you to make a change? What actionable steps do you need to commit to in order to change your current trajectory for the better?

When it comes to positive change, most people wish they were stronger, leaner, resilient etc. Yet, most people are happy to continue with their status quo.  This complacency is so common because it’s easier.  The truth is this:  It is very uncomfortable to make changes in the body. The process is gradual and the chance of quitting is high.

Success is highly dependent on how accountable you are to make it happen.

In my practice, I give my patients the tools to discover how they can layer in regular self-care to support their healing.  I even prescribe personalized exercise videos they can access via the app Physitrack on their smart devices.  Despite this, compliance is not always stellar.

Success in healing lies in how badly you really want it and how much you believe that you deserve it.

This is perhaps why the self-care, self-love and self-development industry is quite lucrative. Many of us will research, but few of us will implement. Think of the ways you avoid action to make a positive change in your life.  I know that I often skip going to the gym, don’t always take my vitamins, sometimes skip out on brushing my teeth after putting my kids to sleep….the list goes on and I accept the consequences.

This year however, I am taking the reigns on my accountability and making small actionable steps achievable to improve my sleep, my brain power, my creative drive, my strength and flexibility so that I can be of service to my family and to the world.

So realize this: healing is messy. It’s a stop and go journey. There will be successes and there will be relapses. It is after all, part of being human.  So as you continue on this messy journey of healing, just know that on the other side of it is a great story that you will one day be proud of sharing.

I can’t wait to hear it.

dr.-blessyl-buan-is-a-chiropractor-dance-artist-pilates-dance-conditioning-specialist-and-mom-of-four.-she-is-the-creator-of-triple-threat-performer-wellness-for-actors-singers-dancers.-

The perfect example of something that totally wasn't planned. When you are present, you notice the beauty in things. In my case, hearts show up in my food. This shot was taken as my husband and I went on a road trip for our 4 year wedding anniversary. A heart showed up in my take out burger.

If there is one thing that I can take away as a lesson from the year 2010, it would be that nothing is certain.  Every year I write a list of goals that I plan to achieve.  Well this year I’m not doing that. I’ve learned that in life, things will unfold at the rate that they should and no matter how prepared you are, what you envision will not manifest if it is not the right time.

This may sound a bit pessimistic at first glance, but in fact it is not. For as far back as I can remember I’ve written lists and I’ve pretty much ticked off a lot on those lists with great efficiency. Some would say that my list is quite extensive, but my “A-type” personality disagrees. Nevertheless, I’ve evolved from a rigid list maker to one that throws her hands in the air and says, “Just let it be”.

Within the past five years, I’ve experienced many transitions in my personal, family, academic and career life. That’s just how I am. Life is not stagnant and I am grateful for that. During each transition, the degree of uncertainty can overwhelm myself and the lists fly out.

Well, no more lists for me! I vow to relinquish control so that life is much more enjoyable and meaningful.

I will be present, be grateful and take a leap of faith. (I guess I just made another list).

running-outside-with-waterbottle1

It’s easy to believe that you can continue at the same pace and intensity from where you left off last spring when you haven’t trained all winter. The weather is warmer and you may have registered for some races to motivated you.  Here are some tips to keep your goals realistic and increase activity in a healthy way.

1. Are your shoes still good?

Even if they look good they may have run it’s course (no pun intended).  Running/walking shoes should have a cushiony and supportive upper (ball of the foot part of the shoe). There should be some resistance when you bend your shoe in half from the sole.  If you can do this too easily, then you need new shoes! The more mileage you have, the more often you need to replace them. Even if you are a minimalist runner, meaning you are anti-cushioning, running footwear must still be up to date.  This will not deter your ability to feel the road.

2. Be realistic. 

If you’re a bit rusty, be honest with yourself and don’t pick up from where you left off last spring. Increase your level of intensity in a gradual way. There are many apps and resources that can help you with a running training program.  When you use an objective method to increase your running distance, injuries can be prevented. If you signed up for the Toronto Nike 15K run in June, Nike has great information here: http://content.nike.com/content/dam/one-nike/en_us/running/nwes-toronto-15k/training-program.pdf The information integrates information on how to safely increase your running distance and incorporate cross training.

3. Cross Train

Strength conditioning of your core muscles like transverse abdominus, obliques, glut medius and pelvic floor will help prevent IT Band issues, low back and knee pain that often develop from an unstable lumbar and pelvis. Remember, distance running is about endurance not power, so make sure that your muscles are ready for the distance.  Overall resistance training of upper and lower body will also improve performance.

4. Stretch it out

Working out new muscles will cause muscle soreness as your body adapts to your new activity. Stretching will reduce muscle stiffness and pain. Keeping the fascia mobile will help to prevent injury and improve motion. Also, don’t just focus on your legs.   A loose jaw, neck, chest and hand help to ensure that breathing is effortless during your runs.

5. Begin!  A body that hasn’t run in a while will think of many excuses. Just get started and remember you run for the joy.  Enjoy being outside.  Running is fun.

If you need help with your alignment. I am happy to get your body back into shape.  A body that is aligned can absorb shock better and injuries can be prevented.  Chiropractic, acupuncture, myofascial release and kinesiotape are all tools to keep you moving. Email info@dblessyl.com for more information.

Realign. Strengthen. Live your Life.