From Head To Toe: The Irish Dancer Wellness Podcast

What happens when a dancer absolutely loves dancing but becomes so overwhelmed with nerves that they feel unable to get on stage? And as a parent or teacher, how do you know when to encourage them and when a different approach might be needed?In Part 2 of our Oireachtas preparation series, Chloey Turner and Dr. Mitchell DeSimone answer questions from dancers and parents about some of the more challenging aspects of competition preparation.We explore why a simple pep talk or being told to "just breathe" isn't always enough, the importance of understanding what's behind a dancer's anxiety, and when additional professional support might be beneficial.We also discuss how to navigate situations where a parent or teacher isn't particularly receptive to a dancer's individual preparation needs, and how to manage the pressure of getting a good night's sleep when competition nerves make switching off difficult.Chloey shares her own emotional experiences of feeling frozen with fear as a young dancer, and reflects on something close to her heart: remembering why we fell in love with dancing in the first place, and appreciating the experiences along the way.Whether you're a dancer, parent or teacher, we hope this conversation offers some valuable perspectives as you navigate Oireachtas season.Looking for more competition preparation support?Explore our workshops covering movement preparation, warm-ups, performance psychology and nutrition, available inside the From Head to Toe Academy.www.fromheadtotoeacademy.com

Oireachtas season is here! Whether you're competing in a few days or still have several weeks to go, how you approach your preparation can make a real difference.In this episode, Chloey and Dr. Mitchell DeSimone chat about preparing for competition, both physically and mentally.From adjusting your strength and conditioning training as competition approaches to building a pre-performance routine and learning to trust the work you've already put in, we share practical advice to help you feel more prepared. We also discuss how parents can best support their dancers on competition day, offering encouragement without unintentionally adding to the pressure.Chloey reflects on how her approach to preparation changed from her competitive dancing days to her professional career with Riverdance, and why having a plan became such an important part of her performance routine.Whether your Oireachtas is this weekend or a month away, we hope this conversation gives you a few useful things to think about as you get ready to take the stage.Looking for more competition preparation support? Explore our three competition prep workshops covering movement preparation, warm-ups, performance psychology and nutrition, available inside the From Head to Toe Academy.www.fromheadtotoeacademy.com

Want more height in your jumps, more explosive takeoffs and greater power in your Irish dancing?But is doing more jumps really the answer?In this episode, Chloey breaks down what power actually means, how it differs from stamina, and why developing explosive movement takes more than endless jump squats!We'll explore the role of strength training, plyometrics, landing mechanics, single-leg training and progressive overload, along with why rest, consistency and the intention behind your exercises matter so much.We'll also look at how to structure your training around competitions, and why feeling exhausted at the end of a workout doesn't necessarily mean you're making progress.Ready to Put It Into Practice?💙 Elevate Irish Dance Strength & ConditioningOur next 10-week training cycles begin the week of January 4, 2027, including our brand-new Elevate Juniors programme for dancers aged 7–12, alongside Elevate for dancers aged 13+.Both programmes offer two live online classes per week, with recordings available for those who can't attend live.💙 Prefer to Train On Demand?Inside the From Head to Toe Academy, you'll find our Leap Challenge and 3-Phase Strength & Power Programme, designed to help you work on your physical training at your own pace.No need to wait for the next training cycle — you can get started whenever you're ready!Explore our programmes and Academy membership at:https://www.fromheadtotoeacademy.com

In this episode, Chloey and Dr. Mitch continue their conversation around mindfulness, this time moving from talking about it to actually putting it into practice.They discuss what mindfulness can look like in everyday life, why a wandering mind doesn’t mean you’re doing it wrong, and how small mindful moments can help you come back to what’s happening right now.Chloey then guides you through a short mindfulness meditation, giving you a simple practice you can return to whenever you need to pause, reset and refocus.For dancers, that ability to notice where your attention has gone and gently bring it back can be especially useful in class, before competition, after a mistake, or anytime your brain feels busy.Pause. Notice. Come back.If you’d like more guided practices, our 5 Guided Meditations for Irish Dancers pack is available here:https://fromheadtotoeacademy.com/product/5-guided-meditations-for-irish-dancers/You can also access a range of guided mindfulness practices as part of the From Head to Toe Academy membership:https://fromheadtotoeacademy.com/head-to-toe-membership/

What does mindfulness actually mean, and how can it help us navigate the pressures, thoughts and emotions that come with being a dancer?In this episode, Chloey and Dr. Mitchell DeSimone explore mindfulness from both a personal and performance psychology perspective.They discuss some of the mindfulness principles that can be particularly valuable for dancers, including acceptance, non-judgment and self-compassion, and what these ideas actually look like in practice.Chloey shares some of the lessons that had the biggest impact on her personally, particularly towards the end of her professional dance career, while Mitch brings in the psychology and research behind these practices.Together, they explore our relationship with our thoughts and emotions, what acceptance really means, how we can become more aware of our patterns and reactions, and how creating even a small pause between what happens and how we respond can make a difference.Most importantly, how can we begin putting some of this into practice in our training, competition and everyday lives?Pause. Notice. Choose.You can also practise mindfulness, meditation and other methods to support your overall wellbeing and performance with us inside the From Head to Toe Academy.Get started today:https://fromheadtotoeacademy.com/