So You’re Hooked on Sugar? Here’s Exactly What To Do To Get Off It.

For more help than we can give you in a blog post, we’ve got awesome news… Dancers Shape is hosting a Sugar Detox! Nutrition Coach Megan Adams Brown is leading us to sugar freedom in 21 days. The DS Sugar Detox kicks off with our in-studio workshop on September 14. To join, email us in the studio or stop by the front desk to sign up.

It happens to the best of us. One thing leads to another and before you know it you’re hooked. I’m talking about when you have too much sugar and all of the sudden it’s back in your diet and you can’t seem to get rid of it.

This can be really frustrating when you’re trying to stick to a healthier routine. Maybe you went all week eating lots of greens, salads, smoothies… you know, healthy stuff.

Then a holiday, long weekend, or just a regular old weekend comes around, you have a little too much wine, bread, dessert (basically too much sugar)… all of it. And it’s all over.

Now all the delicious tempting things won’t stop staring...

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Dancers Shape’s Certified Nutritional Health Coach Megan Adams Brown will be sharing her “Megan-Approved Recipes” with us here on the blog and offering personal and group nutrition programs through the studio. Learn more about Megan and how you can get a Nutrition Makeover here.

This summer salad and simple salmon is the perfect easy summer dinner on those nights when it’s too hot to cook. And the best part is you can use the same basic recipe and change it up with different ingredients and flavors so even though it’s basically the same meal, it tastes totally different.

I like to think of this, and most of my recipes really, as more of a template than a recipe. You can change it up and turn it into different meals, and essentially it’s the same recipe, just with a few tweaks.

Give it a try using the recipe below as a base and add things (any of the ingredients listed below are fair game), or sub this or that using your own favorite...


If you love Groove & Glutes, but can't make the new Tuesday 7 pm time, or just want to go a little further and learn a full dance, then these Groove Music Video Dance Workshops are for you!

In each workshop, Rachael will take inspiration from the chosen artist's music video and break down the choreography. Expect the same cardio burn as you get in Groove & Glutes, while mastering a full dance. No dance experience required!

Come join us and spice up your fitness routine with these fun cardio dance workshops!

Each workshop costs $30/each OR buy all 4 at a discounted price of $100 ($25/each). Auto-debit clients receive a 10% discount.

Once you have purchased your desired workshop, please reserve your spot...


Here at Dancers Shape, we know exercising during pregnancy is greatly beneficial for low risk mothers. In fact, just recently I was chatting with our on staff physical therapist, Dr. Toussaint Biondi, and she shared this excellent blog that I thought our new mom’s and mom’s to be would really appreciate - Three Reasons You Should Rehab Like An Athlete After Having a Baby.

Dancers Shape has always specialized in Pre and Post Natal fitness where clients’ can grab our pre/post natal booklet and follow along in a regular class. However, while this booklet has invaluable information which is reviewed in a prenatal private, I see that the information needs to be repeated multiple times before clients truly settle into their correct breathing patterns...


After a very decadent Easter weekend chock full of cocktails, sugar, and salty treats, I can’t believe how quickly my beach vacation has snuck up on me at the end of May. Not only am I bloated around my midsection, but I am also having flare ups with my eczema and stomach woes. None of the above makes me pumped to bare my skin.

While I have a much easier time managing my fitness schedule (if I don’t move my body hurts and I feel like a million bucks after a DS class so the incentive is immediate), my struggles lie with my food choices and portion control. My favorite thing to do is grab dinner, drinks, dessert and spend time with friends and family. I mentioned this before in my Lift & Tone blog, but it warrants a second note - things feel and look different at 45 so I know I have to adjust my habits. I have had to modify the intensity of my workouts to protect my body which means I have to upgrade my food choices to stave off extra pounds and to calm my irritated skin and digestive system....

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What drew you to nutrition and health coaching? How did you make your way to DS?

As long as I can remember I’ve always been interested in nutrition and food. In college I even had a hard time deciding which route to go and ultimately I chose writing over science and math, which have never been my strong suits. Then after college, I was diagnosed with an autoimmune disease and it drew me back to nutrition with a totally different perspective.

That’s when I started learning about the body’s ability to heal and I was fascinated and also sorta blown away at how I’d never heard food talked about this way. It wasn’t long after that I was on a flight to New York to visit a friend and I sat next to a girl reading a nutrition text book. I asked about it and she told me about the school that 6 months later I went on to attend.

I made my way to Dancers Shape when I was looking for a workout that would help me rehabilitate and strengthen my shoulder, which I’ve had trouble with ever since having my twin daughters in 2015. The classes at Dancers Shape have...


Introducing our Yoga Workshop Series!

Through the course of a single Vinyasa Yoga class, we put our bodies into positions and fluidly flow through the shapes. The teacher does their best to cue and assist you into your best form of each pose, but occasionally, subtle key actions can be missed. We also get questions from students about how they can achieve the bigger poses. And while we can answer this after class, it often takes more guidance, explanation, and experience in your own body to discover your potential in “big” poses. This is the inspiration for this workshop series.

In each session, we will take familiar poses and learn new ways to approach and even advance them. We will work with props and dig deep into the subtle actions of the body, some of which your body may be familiar with from barre & pilates! Each session will build on top of what we learn in the previous sessions, but will be beneficial on their own. These sessions will be accessible for all levels, though it will be helpful if you have...

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Dancers Shape’s Open House is Saturday, March 30th from 8 am - 2 pm. Our third featured vendor is Letty Woman Medical Aesthetics. Letty Woman is offering a Dermasweep as one of our prizes throughout the day.

Q - What is your most popular service you offer and why?

A - Although my true love is skin remodeling treatments such as microneedling and microdermabrasions, lip and cheek filler appointments are my most popular service. I would say it’s most popular because of my less is more approach to cosmetic corrections and enhancements.


Dancers Shape’s Open House is Saturday, March 30th from 8 am - 2 pm. Our second featured vendor is the mouth watering Peached Tortilla. Peached Tortilla is located within walking distance to the Dancers Shape studio and will be providing small bites for our Open House!

Q: What is your most popular item on the menu and why?

A: The most popular item on our menu is definitely the Taco Trio. The trio consists of our three OG tacos, Bahn Mi, BBQ Brisket and Crunchy Fish. We started out as a food truck back in 2010 and with Austin's love for tacos these three have stuck with us as our most popular item since.

Q: What is your favorite thing about doing business in this neighborhood?

A: As a business, being able to participate as a face in neighborhood events like such is not only great for our brand but building these relationships is truly heartwarming. Seeing familiar faces whether it's seeing our neighborhood regulars walking their dogs down the street or coming in...

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Dancers Shape’s Open House is Saturday March 30th from 8 am - 2 pm. Over the next three weeks we will be highlight one of our local neighbors who is partnering with us for complimentary services or treats. Tune in to our blog weekly to see what makes them special!

Up first, Restoring Harmony Massage who will be providing chair massages from 10 am - 12 noon the day of our event!

Q: What is your favorite service you offer and why?

A: I would have to say my deep tissue massage is what I specialize in, so I tend to favor it more. I love this service because I understand what it means to have chronic pain or just have those knots that are continuously nagging at you, and I find with my deep tissue work I am able to work and provide some relief of those pesky knots while also providing some much needed relaxation for my clients.

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In honor of everyone’s hard work during the 2019 Reset & Rebalance (R&R) Challenge, we wanted to share and highlight a few of our client’s results. See how these women (at all different ages and stages of life) added in strength, cardio, and mindfulness and felt and saw the changes in their mind and body!

Looking for more variety in your Dancers Shape classes? Check out the Pilates Small Group Equipment classes, Lift & Tone, Basic Spin, and more!

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Congratulations! You made it to week 4 of the R&R Challenge. I hope each of you are feeling stronger and more balanced each day. Our last step in this challenge is to arm you with the tools necessary to stay committed to your re-balanced life. Let’s get started!

1) Aim to attend 3 - 4 classes per week. If you get more in awesome! If you get less, don’t sweat it. You have built up a solid base that will allow you the flexibility to miss more some weeks and less on other weeks depending on your schedule.

2) Try to keep the variety with strength, cardio, and mindfulness to mix things up so your body and mind do not plateau. This will also help prevent injuries by avoiding overuse of the same muscles and movements. Each week choose 1 - 2 classes from the 3 categories below. If you can get more than 1 in each category that is a bonus! But again, don’t sweat it if you do 3 of the same types of exercise for the entire week without mixing it up - the goal is simply to stay...


“Practice isn’t the thing you do once you’re good. It’s the thing you do that makes you good.” - Malcom Gladwell

You have made it to the last week of this challenge! Give yourself a big pat on the back for this accomplishment!

Throughout this month, we have introduced small yet effective things to add to your daily lives to help you live mindfully and healthily. Sit and reflect on how your body and mind has changed over the last few weeks. And I totally suggest writing it down so that you can see and appreciate the effects of these changes! This week, I want you to continue integrating mindfulness into your daily life with your breathing practice, your conscious writing, and your meditation.

Now I want you to think beyond this 4 week challenge. Grab your handy notebook again :) and write down what you want your life to look like 1 month from now. Write down goals, small or big. Write about your daily routine. Even write about your ideal weekly routine. Then do the same for 6 months from...

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You’ve made it to week four - Congratulations are in order. Way to go!!!

That means you’ve made it over the hump and the new practices you’ve been implementing through the #RRChallenge2019 are hopefully now feeling more like regular habits.

Way to stick with it. And even if you don’t feel like you’ve been sticking with it as much as you like, just the fact that you’re here reading this post means you’re in this thing. You’re doing it, whether you like it or not. ;)

So you’ve made it four weeks (whatever that looks like for you), you’ve got yourself up and running with some new healthy livin’ momentum, now how do we keep those wheels turning so you can keep going and going with it? You can do anything for a few weeks, it’s making it last where it gets tricky.

Today I want to share with you three tips for long-term success. Each of these are key pieces in turning what you’ve started here in the #RRChallenge2019 into a lasting healthy lifestyle.

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In this third week of the R&R Challenge we are focusing our efforts across the board on listening to our bodies. Our minds love to be in charge, but the body speaks to us all the time when it comes to fitness, nutrition, and mindfulness. Allow yourself to hear it and learn from it.

Take it from me (an ex-professional dancer) where pain was part of the game. It took several injuries for me to realize how to listen to my body and work with its specific needs:

  • Stick with the types of exercise I enjoyed and felt best in my body.

  • It’s ok to modify, I don’t have to push 110% ALL of the time.

  • Do not work through pain.

  • Taking a day off or participating in a lower level class is not shameful. In fact, these realizations helped me stay at the top of my game.

Whether you are a fitness buff or a fitness newbie, it is completely normal for your body to fluctuate in how it feels during your workout from day to day. What felt easy one day may feel...


“Meditation practice isn’t about trying to throw ourselves away and become something better, it’s about befriending who we are.” – Ani Pema Chodron

Take a moment to sit and did things go this week? Were you able to get your notebook out every day? Did you sit and observe your breath? How many times a day did you practice your breath? Did it feel overwhelming? Did being overwhelmed prevent you from doing any of it?

I want you to keep at it. Find the time of day that is best for you. Maybe it’s after dropping the kids at school, or your lunch hour, or after dinner. Spending 5-10 minutes each day practicing mindfulness is an investment in you. Remember, you are taking steps to uncover insights into your internal world. The more you discover, the more tools you are able to develop for yourself. These tools will be there to support the joy in your life.

This week we have small additions to keep you on this path:

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Our bodies are constantly talking to us. Only problem is they’re speaking a different language. And whispering. And everything else out there is screaming for our attention (hello, low carb craze), drowning out that small, still voice, telling you something else. That poor little whisper doesn’t stand a chance.

This is why “listening to your body” is so much easier said than done.

Tuning into your own body is more than skill. I call it a sense, like seeing or smelling, because it’s like a survival tool for your body.

It takes some practice to hone and strengthen it. As you do though, that small, still voice gets louder and stronger. Think of it like a muscle you haven’t worked out in awhile, or that you didn’t even know was there until after a particularly challenging workout.

Identifying and maintaining this muscle is how you truly take charge of your health.

There’s not a doctor, or a test that compares to the power of...

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In week 2 of R&R, we are discussing the importance of mixing it up. Lucky for you, one of Dancers Shape's basic foundations is variety. Yahoo! DS works hard at creating fresh, new, safe programming so that your body and mind don’t plateau. We believe in the importance of a well balanced exercise routine that addresses strength and cardio needs.

1) Step out of your comfort zone and try a new class.

It is completely normal to feel intimidated when trying something new. For example, I don’t typically enjoy cardio exercise (unless it is dance). Running hurts my hips/back and cardio machines at the gym are mind numbing for me. So when I was invited to a spin class I was terrified but I wanted to see what all the rage was about. I told myself, “do what you can and have an open mind - it is just a bicycle.” Within the first minute of class I thought I might have to excuse myself because my quads were burning so bad. But then I remembered, it’s just a bike, not a competition. Sit down, slow down, and experience the class. Part of the fear factor in...

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“Mindfulness is the aware, balanced acceptance of the present experience. It isn’t more complicated than that. It is opening to or receiving the present moment, pleasant or unpleasant, just as it is, without either clinging to it or rejecting it.” - Sylvia Boorstein

By engaging in daily mindfulness practices, we gradually develop tools that can serve us throughout our lives. For just a moment, bring to mind a difficult situation (no matter how small or big) in your life that you feel you didn’t handle with the best judgement or grace. Over time, our practice gives us tools in our tool belt to use when we inevitably encounter these situations again. Small, steady steps of mindfulness help us calibrate our internal (and external) reactions to stressors, as well as help us engage with the people and the world around us. And when we are truly engaged, we can begin to relax and enjoy our lives.

Your addition for mindfulness last week was to carry an object with you that invokes joy and to practice watching your breath 3-5...

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If I had to choose one area that’s the most important thing you can do for your health and wellbeing, it’d be learning to cook and meal prep.

I know it may not sound like much fun. Maybe you’re thinking “errr, I don’t like to cook.”…

But here’s the thing, this is so much more than something you like to do or not (as if it were optional), an interest or a hobby. Cooking is a survival skill. It’s that important and essential.

Over the years as I’ve coached so many different people who’ve wanted to take charge of their health for one reason or another, no matter their “what” or “why,” with every single one we end up in the kitchen learning these basic skills.

It’s why now I always say - the path to health is through the kitchen. There’s no way around it.

And it’s why I’ve created an entire stand alone digital program to teach people the easiest, most efficient way to cook possible. It’s called...

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If you have taken my class in the past then you have heard me say many times, “I am looking for the quality of your movement, not how big your range of movement is...”

I am referencing the basic principles of Pilates - master perfect form before adding in speed and/or coordination for the challenge. Everybody has specific body mechanics unique to them, so we must learn to embrace what our personal range looks like, and more importantly, what it should feel like in your body. By mastering the subtle sensation and engagement of the deepest layers of your trunk you will build a solid base to improve your range of motion and get stronger quickly.

Along with getting your 20 DS classes in, I want to challenge you to focus on how to engage your pelvic floor and transverse abdominals before adding advanced options in.

1) How to engage your pelvic floor before you begin any movement.

The pelvic floor is a layer of muscles that lies between the sitz bones and the...


“Breath is the bridge which connects life to consciousness, which unites your body to your thoughts. Whenever your mind becomes scattered, use your breath as the means to take hold of your mind again.” ― Thich Nhat Hanh

What does being mindful mean? It simply means slowing down just enough that you are present, aware, truly experiencing everything you are doing. In our technology driven, hyper-scheduled lives, we tend towards speeding through our daily tasks and experiences without checking in with our internal reactions. This can lead to losing our original intent, and while going through the motions, we can even become unaware of the effects on our bodies and minds.

With the beginning of a new year, we are used to setting new goals and resolutions. Throughout this challenge, instead of focusing on changing ourselves to fit our new ideas, we will begin adding in new habits that will act to serve your goals. I will give you tools to check in, slow down, and allow you to process events and changes in your daily life and through this...

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I believe so much of your success when it comes to making lifestyle changes that last comes down to perspective. This is something I learned for myself after years of trying to avoid the “bad” foods but only wanting them even more because they were “off limits.” It’s classic want what you can’t have. Basically, we’re all still toddlers deep down inside.

The game changer: When I started focusing and getting excited about all the foods that I CAN and should be eating. Instead of making it about “eliminating processed food” and “not eating sugar” I started appreciating whole foods and cooking more and finding the fun in trying new vegetables and learning new and interesting ways to prepare them that below myself and others away with how delicious they could be.

My personal experience has shaped my philosophy that it’s so much easier to, as I call it, “add in to crowd out.” The idea is you only focus on adding in as many whole, real foods - vegetables, fruits, whole grains, beans, nuts, legumes, lean protein… and you’ll naturally crowd out the not-so-healthy stuff....

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SIGN UP HERE - Free R&R Challenge

We all know that the end of year hustle and bustle can produce stress and inflammation leaving you feeling depleted, bloated, injured, and ready to get back to your best self. Dancers Shape is here to help and we are excited to announce our FREE 4 week challenge for 2019 - RESET & REBALANCE (R&R) running from January 7th - February 2nd.

Dancers Shape has partnered with Certified Health Coach, Megan Adams Brown, who shares similar views on how we approach wellness. We both believe “one size doesn’t fit all” and that there should be equal focus on fitness, mindfulness, and nutrition.

For four weeks, we're going to make small changes in each area of focus - a little bit every day and every week -...

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As I hit my mid 40’s I have noticed changes in my body that are new and sometimes frustrating. I wanted to switch up my routine and protect my muscle and bone mass by adding a class that used heavier weights. We all know variety is the best way to avoid plateauing and to keep yourself engaged. By staying true to the Dancers shape techniques and philosophies, which are injury prevention and variety, we created our newest class called Lift and Tone to help freshen and strengthen your routine.

Body by DS - November’s Featured Class:


***This class requires tennis shoes.

As we age, we begin to lose bone density and muscle mass and one of the best ways to prevent this from happening is through weight lifting. We have designed this 45 minute class to target your large muscle groups as well as the small stabilizers by alternating heavy weights with barre work. This combination will improve muscle mass and bone density while not neglecting our injury prevention focus...