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time change effecting the spring in your step?

I know, I know, the time change actually happened last weekend.


Are you still struggling, though, to feel awake when you need to be in the morning? Or having difficulty falling asleep at your normal time? Only to feel like you're falling farther and farther behind on sleep, rest, and recovery?


On top of that, we're in the midst of what often feels like the longest month of the year. From the fluctuating weather + temperatures to our incredibly busy class, rehearsal, performance, competition, etc. schedules, you might be feeling your sleep disruption in the studio or starting to notice some out-of-the-ordinary aches + pains. It's ok! Trust me, I had a few days of trouble but, refocusing awareness and intentionality on my food + nutrition habits, I'm feeling MUCH better - both energetically, physically, and with my sleep.


What are these secrets, you ask? Well, keep in mind it's always personal and completely unique to you BUT you might want to start here and see what happens.



😴 Look at your bedtime routine - Do you have rituals or habits that help you to slowly "turn off" the busy day you just had and prepare your body for deep slumber? For me, it's often a shower and/or my face wash + serum routine, brushing my teeth, some aroma therapy (I love lavender or a vanilla candle), and moving my body at a slower pace (instead of rushing from task to task). I try my best to keep the TV off and reduce the use of my phone, turn off the lights, and give myself a few nice, deep breaths before falling asleep.



😴 Look at your morning, wake routine - Are you up before the sun right now? That's ok! Before jumping out of bed, I love taking a few grounding + energizing breaths. It just feels good 🥰 After your breaths, I recommend opening your blinds or turning on some lights to kickstart your natural morning hormone cycles.



☕ Look at your caffeine consumption - This is a big one for me because I truly just LOVE the smell and taste of coffee. I'm all for a morning cup o'joe and, while it can be tempting to make it first thing in the morning, maybe opt for at least a few sips of water to get your digestive system started before overwhelming it with coffee's acidity + energy boosting caffeine content. Additionally, it can take caffeine at least 8 hours to clear your system. You'll probably find it helpful to not consuming caffeinated beverages by 2:00pm or 3:00pm if you'd like to be asleep by 10:00pm or 11:00pm, respectively. Still wanting to sip on something in the afternoon? I enjoy a good decaf latte, some delicious Dandy Blend, or an herbal tea latte.


🥙 Look at your food + nutrition habits - Are you the type of person who is so busy that stopping for a snack or meal during your day seems to be just out of the question? Trust me, I understand! You might not realize, though, that not eating for stretches of more than 3-4 hours can offset your hormones levels that influence the wake-sleep cycle as well as your hunger + satiety cues. Pack some snacks (combo snacks are awesome + delicious) and/or grab some on-the-go! You're body and the quality of your sleep will thank you.




I hope you find these tips helpful to eMpower your spring season! 💙


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I'm a Nutrition Educator & Wellness Coach based in and serving Washington, DC and the DMV region. My lifestyle-focused method has successfully helped clients achieve personal results and enhance athletic ability, eMpowering performance in class, rehearsals, and on-stage. As professional dancer myself, I have gained nutritional balance and improved my own relationship with food through many years of practice and a Masters of Science in Nutrition from University of Bridgeport. I bring this depth of personal and academic experience to a variety of clients, particularly performance athletes and fitness enthusiasts. In my spare time, I teach yoga and manage Ballet Embody, a professional contemporary ballet company.
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