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Fitness & Cross Training for dancers, retired dancers & anyone who cares

When dancing full time, cross training is always the question as to what will properly compliment and keep your body healthy and balanced, in addition to all of the repetition of dance.  When you are then retired, the question becomes not only how to maintain a fit body, but also how to fill the physical, spiritual and intellectual void that is left when you are no longer dancing every day.  I can tell you from experience, this is a legitimate challenge.

When I was dancing every day, I did not cross train much, and I wish I had.  After I “retired”, I was trying a variety of ways to stay fit and happy, (I am not fun to be around when I am not exercising regularly), and also something that might fit into my schedule/be flexible in terms of times classes were offered.

My search concluded with three favorite ways to exercise regularly, (I work out 3-5 days a week), and I am going to share them with you.

The first is Core Power Yoga.   This is by far the most diverse and flexible schedule given the number of locations here in Chicago, and also the practice that gives me the closest to a full body, mind and spiritual workout I desire and quite frankly, need.   I also love the way these classes shape and sculpt my body, not bulky, but long and lean muscle.  I generally do the sculpt classes and the Hot Power Fusion class or, HPF.   All classes are heated and I am going to be honest… if you do not like to sweat and/or don’t like the heat you will NOT like these workouts.

-Sculpt is a work out with weights that is infused with yoga.  I use only 3 or 5 pound weights, but you can use much more than that if you desire more muscle mass.  You utilize basic yoga poses while doing many reps of various arm and body movements, cardio and also chaturanga… lots of them.  There is, however, a spiritual element to this class that takes it out of the realm of your average “work out”.  Often times the leader of the class will set an intention, or encourages you to set one of your own, and the class always ends with a shavasana and a little “namaste” as a finish to the practice.

-HPF (Hot Power Fusion) is the hottest of the classes offered at Core Power and is a set series, pretty much the same each time, and is a yoga practice with a great flow.  Some classes flow more than other classes, depending on the teacher, and it has a strong spiritual element to it.  Less physical (still very physical), and there are no weights, unlike a sculpt class.  I find this to be as much training for my mind as my body, and this has helped my state of mind immensely in terms of how I can handle challenges in my daily life, how I relate to the world and my daily mental health .   The C1 and C2 classes are less hot than HPF and are not set yoga series, but are still a great work out.

My next favorite way to work out is Gyrotonic, and honestly, this is the one that I wish I had researched and learned about while I was still dancing full time because it basically changed my life.  The ways gyrotonic teaches you  how to find and use the placement of the pelvic area to access a proper and functional core is entirely applicable to dance and really, entirely game changing for any dancer in my opinion. I often tell people that if you want to get a “leg up” literally and figuratively, definitely invest in some gyrotonic private lessons.  For further information refer to my “guy” in Chicago:

Charles Cutler of Jackknife Fitness located at River West Fitness Studio, 664 W. Hubbard St. in Chicago.   He works by appointment only and can be reached directly at [email protected]

Lastly, but definitely not least, is Barry’s Bootcamp.  Barry’s Bootcamp has recently joined the Chicago fit movement with 2 locations and there are rumors that a third is on its way.  Circuit training similar to Orange Theory or other fitness establishments of the current time, Barry’s only utilizes two “circuits”, being treadmill and floor, and boasts super enthusiastic leaders and a sexy, chic and super cool “scene” as your atmosphere.  You can go on core day, butt/legs day, chest/back day or full body day.   I love the work out my body gets from this as well as how my body looks when I am doing it 1-2 times/week and I LOVE the vibe.  I highly recommend this work out, particularly Andrew Key’s class at River North or Lincoln Park locations.

I am always looking for new and exciting ways to work out and I am looking forward to trying “I Love Kickboxing” and also the “F45 Functional Training” when it opens in Chicago.  If you have thoughts on work outs I should try, would like info, have a suggestion for a blog, or have a comment to share with me, feel free to message me by using the “CONTACT ME!”  button.

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Happy pride month from all of us at Extensions!!! Happy pride month from all of us at Extensions!!! 

We are a safe place 
♥️🧡💛💚💙💜
#allarewelcomehere
Senior announcement #4 is the wonderful @jordiland Senior announcement #4 is the wonderful @jordilandry. Jordi will be attending Florida State University on an out of state tuition waiver and is currently undecided, but will likely pursue something something on the pre-vet track.

From Jordi: “College is a big word and something I always imagined as so far away, but here we are. The next chapter in my life is going to be very transformative, and something I plan to take full advantage of. Florida State University seemed at first to be an incredibly hard choice among several other fine schools. Looking back, however, it now appears to have been no-brainer. This institution will allow me to explore many areas of academic study, including veterinarian sciences which currently sparks my interest. I also hope to continue with dance while there. I plan to audition for a fosse part in next year’s theater play, and for the FSU Golden Girls or Seminole Dance Force team.  So many options and did I mention it’s Florida…and it’s warm! I am both anxious and excited! Preparing me for the journey ahead I owe credit to not only my parents, but also the fierce training I received at Extensions Dance. I remember so long ago walking into the studio and instantly feeling like it was home. The past seven years training under Lizzie Mackenzie has prepared me well for this new chapter. The passionate, kind, and driven EXD faculty have help me gain confidence in myself and develop characteristics that know will contribute to the many successes ahead. While being a part of EXD company was far from easy, it definitely has taught me some lifelong lessons. Without Extensions, I would not be who I am today. I greatly appreciate Lizzie’s guidance, mentoring, sometimes tough love, and absolute unwillingness to accept anything less than my best efforts. I will take the many valuable skills learned at EXD with me for the rest of my life.” We can’t believe you’re graduating from Extensions, you were so little just yesterday! We can’t wait to see what you do, and follow your journey!!❤️❤️

Photography by @chloealexisham
Senior announcement #3 is our beautiful @__kendall Senior announcement #3 is our beautiful @__kendallscott! Kendall will be attending Texas Christian University 
with a major in health sciences on the pre-pa track selected as a faculty scholar.  

From Kendall: “When I began my college search, I wasn't really sure where I wanted to spend my next four years. Did I want a big school? A small school? Did I want to study dance? Did I want to go really far away? I truly didn't know. Ironically enough, the first school I visited was TCU, and when I stepped foot on campus, I knew that I'd be back. It's not only a beautiful school, but it has many opportunities that excite me. And even though I will be studying medicine, I plan to audition for the TCU showgirls, which will allow me to continue performing and sharing my love for dance. While I'm super excited for what's to come, I've also found myself a bit anxious. With high school and dance winding down, reality has started to set in and the thought of moving 836 miles away from my family and community kind of scares me. I'm not sure if I'm ready to leave my bubble yet. However, I often remind myself of the lesson Lizzie Mackenzie has taught us in our contemporary class. She always told us, “You have to get comfortable in the uncomfortable.” This is just one of the many lessons I've learned throughout my time at Extensions that I will carry with me. As I look back, I fondly think about how the past four years at Extensions have been so meaningful. Never in my thirteen years of dance have I been at a studio that has truly made me recognize my personal growth. I have learned not only how to become an incredible student but also a person as well. A special thanks to all of the faculty, especially Lizzie Mackenzie, for creating such a supportive and inspiring group of dancers. Thank you for giving me my lifelong best friends and a second home. I will miss everyone dearly.” We are so proud of you and everything you have accomplished! We will miss you so much, but cannot wait to see what the future holds for you💜💜

Photography by THE @chloealexisham
Senior announcement #2 is the gorgeous @chihiro_ta Senior announcement #2 is the gorgeous @chihiro_taira! 

From Chihiro: “For the upcoming year, I’m excited to take a gap year to explore my options and to pursue my interests. When I first joined Extensions, I was still new to the dance community. I worried about the difficulty in transitioning from figure skating to dancing. However, with the help of my amazing teachers, I was able to grow as both a dancer and a person. My teachers taught me to be confident in the choices I make and to always strive towards improvement. Through Extensions, I learned not only how to implement my own style into the way I dance, but also how to implement the creative aspects of dance into my personal life. Being in a healthy, supportive community like Extensions is rare, and I will always cherish the moments I spent there. Thank you to Lizzie and Lauren for always supporting me in my creative endeavors. I’m excited for the next chapter of my life to see whatever new opportunities come my way!” We are so proud of this girl for all of her hard work and amazing growth throughout her time at Extensions. We continue to be amazed by her, and are so excited to see where life takes her❤️❤️

Photography by @chloealexisham ✨
Senior announcement #1 is our beautiful @s.menaker Senior announcement #1 is our beautiful @s.menaker who will be attending Princeton University next year! She will persue a concentration in molecular biology and a certificate in dance! 

From Sally: “I am absolutely thrilled to be attending Princeton in the fall! While I plan to take a pre-med track, I was really drawn to Princeton because of the way it encourages students to explore any and all of their academic interests. This was especially important to me because I have never been able to narrow my interests to a single academic field. My time at Extensions has taught me that I shouldn’t have to, and will be stronger for not doing so. Lizzie has always asked us to refrain from putting ourselves in a box and thinking of ourselves as one type of mover. She instead encourages us to simply take all of the “tools in our toolbox”, whether they be from a somatic-based improvisation or classical ballet class, and apply them to whatever the task is at hand. I plan to carry this mentality with me as I head to Princeton in the fall. While I am somewhat overwhelmed by the breadth of new opportunities before me, I feel confident that by using the skills of deep listening, investigation and perseverance that I have acquired at Extensions I will be able to make the most of all that the future holds. I can’t thank Lizzie and all of the Extensions faculty enough for teaching me to approach dance in a completely new way and for all of the support and love they have offered me over the last few years. When I joined Extensions I knew that I would leave a stronger dancer. I realize now that I am leaving as a stronger person as well. I will miss the extraordinary Extensions community that welcomed me with open arms and I will definitely be back to visit as much as possible! I have so much love for each and every one of you!” We are so proud and excited to continue to be a part of Sally’s journey and hear all about her endeavors at Princeton🧡🧡

Photography by the brilliant @chloealexisham
As we approach our last competition of the season, As we approach our last competition of the season, we are overwhelmed with joy and gratitude. We are so excited to compete our pieces once more before Showcase and for our Petite Company’s debut @headlinersdance!

We found a highly requested video of “Scraping By” from our 2016-2017 senior company at Headliners, choreographed by the one and only @mitchellmovement. We couldn’t resist posting it in honor of our countdown to this weekend!
We finally have our permanent reminder of @livserg We finally have our permanent reminder of @livsergot installed over the door to the front studio at Extensions. Every day we will all remind ourselves to “Live Life Like Liv”… with grace, passion, tenacity, hope and love.  We miss you, beautiful soul. 🤍
Breaks during rehearsal days are 🔥 @_nicole_noe Breaks during rehearsal days are 🔥 @_nicole_noe @fiona.doy @_miagooch
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