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After more than a year off from performing, it feels like we have suddenly been thrust right back into the thick of things, with little to no preparation.
This is leading to a collective feeling of overwhelm, exhaustion, performance anxiety, and burnout.
But what does it really mean to be show-ready?
Show-readiness has to do with our ability to sustain sufficient energy levels, stamina, and endurance, in order to get through each performance and rehearsal week without feeling depleted. It also has to do with the amount of time it takes us to recover–the more efficiently we can recover from one performance to the next, the better. This allows us to perform at our highest level safely, and without serious injuries. We also want to be sure that we have the technical skills necessary to perform at our best in front of an audience. This not only takes consistent practice in our craft, but unwavering confidence in our ability to perform under pressure.
This sounds like a lot, and I know it feels overwhelming, especially having shows open with minimal time to practice or prepare for the sudden increase in workload.
In the next few paragraphs, I will outline the steps you need to help you go from feeling overwhelmed, to show-ready.
Nitric oxide is a vital molecule produced in our bodies, that is especially important for enhancing performance.
This is because It helps blood vessels dilate to allow for proper blood flow, which helps to improve our energy levels and stamina, lower our blood pressure, and enhance our brain function.
There are certain foods that are high in nitrates and can easily be converted to nitric oxide in your body, and there are other foods that preserve nitric oxide and make it more bioavailable.
It’s no secret that good recovery starts with what we put inside our bodies. Then we can enhance that by adding certain tools and lifestyle habits to our routine that will help our muscles to repair.
Antioxidants are often overlooked in recovery but are super important. This is because they defend your cells from damage against free radicals and inflammation, and are therefore vital in speeding up the process of recovery.
Berries, leafy greens, dark chocolate and beans are all rich sources of antioxidants.
Adequate hydration is important for recovery, but the reason I singled out this refreshing beverage is because it is packed with electrolytes. Drinking coconut water during and after training will help you replenish some of the electrolytes you lose when performing and rehearsing, helping you to recover faster.
This simple post-performance technique involves switching between hot and cold water in the shower and can drastically improve your performance. The hot water dilutes your blood vessels and improves blood circulation, while the cold water constricts blood vessels and reduces blood flow. This creates a pump that flushes your body of lactic acid and toxins that build up during strenuous activity. This practice is best done post-performance or rehearsal.
Magnesium helps your muscles relax after intense activity. It can improve strength, performance, and recovery, and reduce muscle cramps after performances and rehearsals. You can purchase magnesium oil spray from health stores like Holland and Barrett. To get the most out of your magnesium, spray it evenly all over your body directly after a contrast shower or bath and massage it into your skin.
Originally from Barbados, Crystal Nicholls is a Professional Dancer and Nutrition Coach, based in London. She has performed on tv, the high seas, and Disney’s The Lion King. Through her 1:1 coaching programs, she helps high level performers overcome stress, to find balance in their lives and achieve their goals.
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