dancing

Top 5 Health Tips For Dancers

5 Health Tips For Dancers

Dancing takes plenty of time, energy, dedication, and discipline! Whether you are dancing for fun, for a workout, for competitive reasons, and more you will realize how physically and mentally demanding it is!

It is very important to take care of your body and prioritize recovery and rest! Some of these tips may also help prevent injury, or any stress or soreness to the body!

1.) Proper Hydration

Hydration is a key factor to being a successful athlete and dancer. When dancing you activate many parts of your body and sweat quite a bit! When your muscles are working that hard you must hydrate! It is recommended to drink at least 64 ounces a day. If you are not properly hydrated, it can affect your dancing and functions.

2.) Proper Nutrition

Nutrition is an essential part to successful dancing. Not only for the sake of your body but for the feeling. When you eat not the best food, you don’t feel your best. You want to eat what makes you feel good. It is suggested to have high protein meals, that have vegetables and an adequate amount of carbs that will support you and give you energy. Dancing burns many calories so it is also important to get a proper intake depending on your activity levels! Again, balance is key!

3.) Stretching

Now this is an underestimated topic. Stretching is so important if you are dancing. Having the skill of flexibility will optimize what you can do in your dancing. Stretching your muscles pre and post workouts or practices will help improve fluidity and overall flexibility through motion.

4.) Rest

Rest is the key to body and mind recovery. Without this you will feel groggy, your body capability will be altered, and overall mental health can be affected by this. Your body needs rest to function and improve. A few tips to get better rest would be getting fresh air, turning off electronics before bed, drinking caffeine past 1 pm, and creating a night time routine to help wind down. Rest will help you feel refreshed and energetic for practices and lessons!

5.) Warm up

Warming up before practices or training sessions is so important. It is a factor that will majorly impact and affect how you feel before, during, and after dance! This is also an essential factor to proper recovery and optimal training. Warming up helps get your blood pumping which helps to avoid injuries or soreness.

All of these factors are so important to keep in mind in your day to day training. This will keep you looking and feeling your best doing what you love! These tips will also help your progress in the studio. Keep in mind everything needs to be done in moderation and happiness is the key to success. If you are doing what brings you joy, keep going! Don’t forget, dancing is physical activity!

Invest in yourself!

Ballroom Beach Bash

Ballroom Beach Bash Dance Competition

Due to this difficult time (COVID-19) a lot of competitions was canceled. Finally … It was great pleasure to hear that Ballroom Beach Bash is running this year.

Ok lets go, it was the most difficult competition i ever pack for…    When i receive contract, i started to read all requirements and notice something about dress code?!?!?!    It says All day sessions is resort casual and please no ties. We will still respect you! Friday Night was half Beach wear and half Formal :) and only Saturday Evening was Formal. As you can imagine, Professional Ballroom Dancer is always on the road non-stop, our closet are full of formal, teaching, practicing and competitive wear,  vacations is ones a year or less. There for Beach Wear ???????? Where ????? After looking in my closet i realized that finding what to wear will be so difficult :)


I would love to say Big Thank you for inviting me to judge Ballroom Beach Bash 2021!


Organizers of Beach Bash is Tony Redpath, Michael Mead and Jonathan Roberts.

Hotel : Hilton Hotel Costa Mesa/Orange County   •   Costa Mesa, CA

Normally Ballroom Beach Bash is in San Diego, California but this year it was moved due to Covid 19 restrictions.

Dance Judges

Dance Judges

Hotel it self were nice and had bunch of restaurants out side surrounding arias. Inside for breakfast main restaurant was open and Starbucks coffee shop. Lunch and dinner, Lobby dinning only with limited space available. Menu was not so great, but we all understood due to restrictions. 

How Fun Competitions is

How Fun Competitions is

Ballroom was wow! From Decorations to the Staff Dressed! It really felt like you somewhere on the vacation. Atmosphere was fabulous! The dancers was dress appropriate to the competition attire and the rest of audience, judges, staff and even organizers were dress in Resort like clothing. The feeling was so relaxed and casual. Making so welcoming for everybody. Jonathan told me once, we want to make competition less official to attract every level of Dancers! And so they’ve done it !

So much Dancers, from beginners to advance love to come to Ballroom Beach Bash because it's fun and entertaining. 

Nadia Eftedal


Its not a regular competition you have attended, its fun entertaining and have so many dancers from beginners to advance to give you that competitive edge!


I would highly recommended to every dancer to go there at least once, to see it for yourself. Especially if you just started to dance and have never competed (must be one of the first ones) 

Friday Night Dress Code

Friday Night Dress Code

Saturday night Open Professional Dancers took the stage. It have bean so long with out competitions that the atmosphere was sky rocketing by audience! So many people just come to watch. Screams, claps and calling numbers of favorite couples filled the ballroom! 

Amazing job Organizers !!! 


Competition: 5+ Stars 

Organization: 5 Stars 

Dinning: 3 Stars (due to restrictions) 

Hotel: 4 Stars 

Reasons to Ballroom Dance

Understanding of ,

Why Should We Ballroom Dance ?

There are so many reasons why people dancing and how crucial for dance teacher to deliver.

Success for both sides, Teachers and Students when they reach Goal on mutual terms. First Teacher have to explain the ultimate goal to their students what to expect from a Lesson, Group or Wedding Dance. No teacher can guarantee you will became a good dancer in one lesson. Students will aline their personal goals and your ultimate goal together and draw a picture for themselves in future. As a teacher you have to follow simple rule, Short Term Goal and Long Term Goal.

This is the Key to a Successful relationship for Teacher and Student.

Here are the reasons for Ballroom Dancing

  • Self Confidence

  • Self Improvement

  • Self Renewal

  • Fun

  • Excitement

  • A Sense of Achievement

  • Creative Outlet

  • Relaxation

  • Stress Relief

  • Physical Fitness

  • New Challenge

  • Tention Relief

  • New Interest

  • Meet New People

  • Socialize

  • Wedding Dance

If you have any other reasons, please let us know in comment section.

Balance of Life