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Strength and conditioning programs specially designed to help competitive Irish Dancers!
Individualized strength and conditioning programs specially designed to help competitive Irish Dancers become the BEST dancers they can be!
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04/12/2025
The dancers who win at Worlds 🌎 didn’t build their confidence on results alone.
Confidence tied to medals 🥇 = fragile.
Confidence built on performance 🎯 and preparation 🏋️♀️ = unbreakable.
At Worlds, there’s no time to second-guess. 🧠🚫
There’s no second chances. 🚫
You dance how you trained. 🩰
If you trained to chase medals 🥇, nerves will take over. 😬
If you trained to chase performance 🎯, your body will know exactly what to do.
Outcomes are earned. 💥
But a winning performance is built — every single day. 🔥
04/11/2025
To every dancer stepping onto the Worlds stage this week ✨:
You’ve put in the work. You’ve built the strength, resilience, and mindset it takes to stand among the best.
This week isn’t just about results — it’s about everything you’ve poured into the journey to get here. The early mornings. The tough days. The moments you pushed through when no one was watching. 🏋️♀️🕰️
Trust your training. Trust yourself. And most of all, enjoy the moment you’ve earned. 🌟
Wishing every dancer a strong mind, joyful heart, and fearless performance this week. You’ve already done the hardest part — now go show the world who you are. 💥🖤
04/08/2025
You trained for this moment. Now trust yourself to rise to it.
Worlds isn’t just about steps — it’s about staying calm, focused, and fierce when it counts most.
🧠 Breathe to control your nerves.
🧠 Visualize yourself dancing with power and pride.
🧠 Reframe competition as a stage to rise, not a test to survive.
🧠 Choose a command word to set your energy.
🧠 Create an anchor to trigger confidence when you need it most.
You’ve earned your spot.
Now step onto that stage ready to command it. 🔥💪
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04/05/2025
🇺🇸 Irish Dancers — Nationals are coming FAST! 🇺🇸
Want to show up stronger, sharper, and more flexible than ever?
We’re taking on 8 more dancers for online Feis Fit coaching — and these spots won’t last. 🚀
Ready to crush your goals?
👉 DM me “LET’S GO” for the details!
Let’s make this your breakthrough year. 🔥
03/26/2025
Having placement goals is great for motivation and focus but at the end of the day you can’t control your placement. ✨
Focus on your input and let the outcome take care of itself. ✅
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Feel like your always rounding your shoulders when you dance and can't figure out how to pull them back? 👀
I got you my friend! ❤️✌️
First off, you're not alone 👉Rounded shoulders are really common among dancers (and humans in general because we are often slumped over a desk, computer, or phone?
((uh guys did anyone else adjust their posture like I did right now? 🙋🏼♀️😂))
Anyway, this can lead to tight chest and shoulder muscles, as well as weak upper back muscles including the muscles that pull your shoulder blades down and back. ❌
So that means that if you want to improve your rounded shoulders, you have to do the reverse...strengthen your upper back and mobilize your chest and shoulders. 💪🔥
𝐇𝐞𝐫𝐞 𝐚𝐫𝐞 𝟐 𝐞𝐱𝐞𝐫𝐜𝐢𝐬𝐞𝐬 𝐭𝐨 𝐠𝐞𝐭 𝐲𝐨𝐮 𝐬𝐭𝐚𝐫𝐭𝐞𝐝 👇👇👇
𝟏.)𝐅𝐥𝐨𝐨𝐫 𝐚𝐧𝐠𝐞𝐥𝐬: Make sure to keep the lower back on the ground and ribs and hips connected making a nice little rectangle.
𝟐.)𝐏𝐫𝐨𝐧𝐞 𝐕'𝐬: Really pull the shoulders down and back on this one. It's easy for the shoulders to creep up here. Imagine you're squeezing the shoulder blades together.
Like and follow us for more Irish Dance strength and conditioning help! 💕
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03/21/2025
You know that little voice that pops up as you do a full run? 🤔
The one that says, “mayyyybe we should take it easy since we’re doing a full run here….”🥺
If you want to take your stamina the next level, you’ve got to ignore that voice and push through.🔥🔥🔥
Ask yourself if the feeling of reaching your goals is worth the temporary discomfort of being tired in stamina training. ✨
Make sure you’re following me at for more help with taking your dance strength and power to the next level! 🔥🔥🔥
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Still doing endless crunches and sit-ups for your core workout?! 👀
There is a WAY more effective way to train your core! 🎉🎉🎉
Stop scrolling and hear me out! 👇👇👇
The main function of our core is to stabilize our torso and transfer energy from our body to the floor or the floor to our upper body. This is one of the reasons you need a super strong core for dancing! 🔥✨
When you do a crunch or sit-up you aren’t really stabilizing 👉 plus it’s pretty rough on your back if you’re doing a lot of them.
Although crunches and sit-ups are popular, there are WAY more effective exercises to choose from!
Here are 3 to get started with 👇👇👇
1.) Hollow body with scissors
2.) Knee pike straddles
3.) L-sit (note if you can’t do a full l-sit, start with simply lifting one leg at a time and holding for 10-15 seconds).
Make sure to follow for more Irish dance strength and conditioning tips! 🔥🔥
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If you're frustrated because you're stretching your hamstrings SO MUCH and can't comprehend how your clicks are still just at waist height....step AWAY from the hamstring stretching and hear me out for a minute. 🎧
If you're feeling chronically tight in your hamstrings, or simply all around, and stretching isn't solving anything...
it's important that instead of just mindlessly stretching, hoping something will change, you take a step back and 𝐥𝐨𝐨𝐤 𝐚𝐭 𝐲𝐨𝐮𝐫 𝐦𝐨𝐯𝐞𝐦𝐞𝐧𝐭𝐬 𝐚𝐧𝐝 𝐛𝐨𝐝𝐲 𝐚𝐬 𝐚 𝐰𝐡𝐨𝐥𝐞.✨
A SUPER SUPER common cause I see of tight hamstrings and low clicks is an anterior tilt, aka Butt-Stickout-Itis. (𝘵𝘩𝘪𝘴 𝘪𝘴𝘯'𝘵 𝘢𝘭𝘸𝘢𝘺𝘴 𝘵𝘩𝘦 𝘤𝘢𝘴𝘦, 𝘣𝘶𝘵 𝘪𝘵'𝘴 𝘰𝘯𝘦 𝘵𝘩𝘢𝘵'𝘴 𝘤𝘰𝘮𝘦 𝘶𝘱 𝘪𝘯 𝘤𝘰𝘯𝘷𝘦𝘳𝘴𝘢𝘵𝘪𝘰𝘯𝘴 𝘢𝘵 𝘭𝘦𝘢𝘴𝘵 𝟻𝘟 𝘵𝘩𝘪𝘴 𝘸𝘦𝘦𝘬) .
That's when your butt sticks out and your belly dumps forward. ❌
If you're reading this and feel like I'm reading your mind...check out the video above where I break down 3 exercises you can start with to improve your alignment. ✅
Once you have the strength to hold the correct posture, you then need to go back through your dances and work on MOVING that way. 🏃♀️💃🏼
ALSO if you like these exercises and want to see more like it, make sure to follow me ! 💚💚💚
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02/01/2024
It usually takes more time and energy to negotiate with yourself on whether or not you should workout and practice than it does to actually just get up and get it done.
My point?
Stop wasting time negotiating with yourself and simply show up for yourself.
01/28/2024
One of the coolest parts about being human is that we get to choose our thoughts. 💭
We get to choose how we perceive ourselves and those around us. 💫
We get to choose how we talk to ourselves. ✨
And we can change the story we tell ourselves. 🔥💪
If the story you tell yourself isn’t helping you reach your goals and live a fulfilling life, you have the power to change it.
01/26/2024
The more sore you are after a workout the more effective it was, right?!
No, not exactly.
While soreness does often occur when increasing the intensity and/or duration of an activity, it’s not a reliable indicator of how effective your workouts are.
Swipe and read to learn why!
01/25/2024
Irish Dancers! 💫💪
Want to know a secret to getting more power in your dancing?! 🔥🔥🔥
Train your fast twitch muscle fibers! 💫
What’s a muscle fiber and how do you know if you’re training slow twitch or fast twitch fibers?! 🤔
Swipe and read through this post to learn more! 💫
If you’re like this post and want to learn more, in my most recent podcast I dove into more detail on what muscle fibers are, what rep ranges you want to focus on to build more power, rest times, and MORE!
You can find the latest episode of The Feis Fit Podcast on Spotify or Apple Podcasts.
01/22/2024
Every skip, slide, hop, and switch is part of your dance. ✨
It’s not simply a means to get to your next big movements. ❌
Close every diamond, squeeze every line, turnout every time reach to the front...
Make every small movement count. 👌
01/18/2024
Getting the same technique comments like “turnout” or “point more” all of the time...📝
But not sure how to improve them?!😩
It can be super frustrating to want to improve and area but not actually know HOW!
This is one reason I love helping dancers learn how movement works and how strength training and flexibility helps you make noticeable improvements in your performance.
If you’re an Irish Dancer who feels stuck in improving their technique, here are 3 things you want to keep in mind when improving any technique area! 💫
When I’m working on dancer strength programs, these are 3 of the main areas I look for in figuring out what will help them improve their technique the most. ✅
Find this helpful and want to learn more about how to level up your strength for Irish Dancing?! 💪🇮🇪💃🏼🏋️♀️💕
Make sure you’re following me !
01/17/2024
One of the biggest mistakes I see Irish dancers make is thinking that “fancier steps” are the missing link to them doing well in competition when in reality, they are getting marked down for the same basic technique areas.
Here’s why this can be an issue...
Clean well-executed steps will always beat slightly sloppy complicated steps.
I’ve never heard a judge say or read a judge’s comment that said something along the lines of “𝘺𝘰𝘶 𝘯𝘦𝘦𝘥 𝘧𝘢𝘯𝘤𝘪𝘦𝘳 𝘴𝘵𝘦𝘱𝘴.”
Meanwhile, I can’t count the number of times I’ve heard or read judges comments about a dancer needing to work on their “𝘵𝘶𝘳𝘯𝘰𝘶𝘵, 𝘤𝘳𝘰𝘴𝘴𝘪𝘯𝘨, 𝘦𝘹𝘵𝘦𝘯𝘴𝘪𝘰𝘯, 𝘵𝘪𝘮𝘪𝘯𝘨, 𝘳𝘩𝘺𝘵𝘩𝘮, 𝘱𝘰𝘴𝘵𝘶𝘳𝘦, 𝘢𝘳𝘤𝘩𝘪𝘯𝘨, 𝘦𝘵𝘤.”
Think about your own comments...How many times have you seen “needs fancier steps” written down?
Maybe one person out there got that comment once? But I guarantee it’s few and far between.
Often when dancers think they need fancier moves or steps, it can actually be that they need to make the moves in their current steps BIGGER.
A simple move that is done BIG looks way “fancier” than a simple move done small.
Think about a birdie.
A birdie with the front leg lifted up quickly above parallel and super straight, while the back leg is snapped up hard looks completely different than a birdie that just barely gets off the ground.
My point?
Instead of spending all of your time wishing you had fancier steps and blaming your steps for why you aren’t doing well, focus on mastering your basic dance technique.
You got this! 💪💕💫
01/15/2024
Work hard 💪🔥
Play Often 🤸💫
There will always be more to do and greater things to accomplish, so you might as well have fun and create new experiences along the way! 💕
01/13/2024
Intention is 🔑
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