supporting our baddies in the winter

This is for all my Snowy baddies! This weather doesn’t just change the temperature...it changes how our bodies feel when we show up to take dance class. Between commuting in the cold, shoveling, lifting groceries, cooking more at home, and layering up, winter quietly adds physical stress before we even step onto the floor.

When we’re taking dance classes in colder months, we may notice

-stiffer muscles and joints

-longer warm-up needs

-heavier legs or lower energy

-soreness that lingers

-colder hands and feet

-slower recovery between classes

This isn’t a lack of conditioning or effort.It’s the body responding to cold, reduced circulation, and increased recovery demands.

Cold weather makes muscles less elastic and reduces blood flow to the extremities, which means warming up, fueling, and recovering become even more important for dancers of all ages. Winter isn’t about training less, it’s about training smarter so we can continue to move safely, confidently, and consistently!

Here is a weekly checklist to use this winter so we can continue to bloom in the spring!

Winter Recovery Checklist

Before Cold Tasks or Class

☐ Take extra time to warm up

☐ Layer clothing to keep muscles warm

☐ Hydrate before activity

During the Day

☐ Pace physical tasks (shoveling, lifting, standing)

☐ Take movement breaks if sitting or standing long periods

☐ Eat balanced meals with protein and warm foods.. DO NOT SKIP MEALS

After Movement or Cold Exposure

☐ Stretch!!! Check out our youtube channel for some juicy stretches

☐ Rehydrate with Electrolytes

☐ Use warmth (shower, blanket, heating pad)

Daily Recovery Essentials

☐ Prioritize sleep

☐ Magnesium promotes muscle recovery and reduces tension

☐ Omega 3 aids recovery between classes and supports long-term joint resilience

☐ Bromelain decreases muscle tightness and inflammatory stress

helping the body resolve inflammation rather than letting it linger

☐ Gentle movement or walking

☐ Listen to early signs of fatigue

Supporting the body in winter doesn’t require perfection.It requires awareness and consistency. This checklist is meant to support the work we are already doing, not compensate for burnout. When the body feels supported, movement flows differently. We are in this together!

See you on the dance floor <3

Your Vitality Coach

Heather Rose

xo