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January 2026​
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​Prehabilitation, a special three class series preparing our bodies for a lifetime of dance. I'm so excited about this! I want us to be as mobile, active, and strong as we can for as long as we can. I also want us to be able to dance with freedom and joy.
For those of us who are getting older, and those of us who do a lot of movement activities and classes, we've got a lot of aches and pain. In addition to our age and activities, we've all got movement habits or ways that our bodies like to lean or twist, both in exercise and daily life. Some of these can set us up for injuries, for instance, if our ankles are stiff, our knees fall in, or our hips are hyper mobile.
These three classes support you in noticing what you're doing so you have the ability to make changes as you move.
We'll practice techniques for increasing mobility, accessing core strength, and finding the right amount of intensity while keeping our emotional connection high.
I'm super excited that Zo Bolt (they/them) will be teaching one of these classes on February 1. Zo is a functional movement instructor at Langford PT where they help folks go from injury into integrating movement and play back into their lives safely. Zo has a passion for working with people with specific needs, and they love to meet people where they are at so they can grow without fear and at their own rate. Zo’s own experience with a neurological disorder has taught them how to adapt their body, their movement, and their environment so they can continue to have a rich experience as a climber, a dancer, weight trainer and natural movement specialist.
These three classes are not dance classes, but you will be moving for most of the hour and engaging in lots of movement play. Each class is $10 drop in or one class on your class card. I'll teach on January 18 and February 8 while Zo takes the February 1 class.
Sunday, January 18, 1:30 - 2:30 pm: We'll practice increasing body awareness; improving ankle and shoulder mobility; and using the back of your body for stability and balance. This practice helps us to get to the whoohoo! feeling of a dance class while moving with an active core and soft joints.
Sunday, February 1, 1:30 - 2:30 pm: Zo teaches us how to cultivate strength and stability using biofeedback tools such as weighted balls and bands. This gives us information about our center of gravity, core, and end range of motion so we can move safely both in exercise and daily life.
Sunday, February 8, 1:30 - 2:30 pm: This class focuses on increasing intensity while keeping our risk low. For instance, we can raise our heart rate without pounding our feet, but also we can pound our feet for bone strength (using jumps and not-jumps). We also will practice fast-twitch movements that pack power, such as kicking and punching, and learn how much fun it is to feel grounded with increased proprioception. We also will practice taking check-in sensory breaks during class.
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Good Stuff
Trevor Noah in his podcast talks about his ADHD. There are great insights from him and his hosts.
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Krista Scott Dixon's reminds us"It's not about willpower. It's about support." Reach out for the support you need, and offer support as you can.
Music
Here are wonderful songs that won't end up in class: "That's a Them Problem" by Terry Kaye and Jamison Bethea, "Mr. Eclectic" by Laufey, "Peace" by Little Simz et al, and "fucking happy" by Niia.
When you want something that is beautiful and optimistic, listen to Mas Aya and Lido Pimienta, "Reinita Candiense," the first track on A Guide to the Birdsong of Migration. ​
I am entirely in love with Snow Tha Product's most recent Choices. This album is a big shout out to her family.
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Rosalia's LUX is on many reviewers' list of best album of 2025.
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Minimalist Shoes and Studio Shoes
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We've got 29 muscles in our feet. Our feet are meant to be active.
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Minimalist shoes (sometimes called barefoot shoes) can help our feet stay stronger. They usually have little or no arch support and they are zero drop, which means there’s no difference in height between the ball and heel. I've found that my hips prefer a zero drop shoe, but it does mean more work for my Achilles tendon. A good barefoot shoe is wider than a traditional shoe so that our toes can splay (toe-splay-and-why-it's-important). Some minimalist shoes have very thin soles for optimal ground feel, and generally they are flexible so the foot can move and flex while we walk.
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Not all minimalist shoes have thin, flexible soles. Some options are shaped-like-feet and zero drop yet are quite stiff or have very rugged soles. Topo Shoes and Lems (find locally at Happy Hiker in Old Town) and Altra shoes (find at REI) are examples of these. If your feet are narrow, there may be some Merrell options that work for you. REI also carries Xero shoes and sandals as well as Bedrock sandals that are zero drop, no arch support, and more flexible than a Chaco sandal.
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If you want to throw down some bigger bucks for cuter shoes, go to Anya's Shop, where you'll find shoes for work and play in a variety of fun styles: loafers, sandals, boots, slides and sneakers. I'm wearing thin sandals from Shamma, slightly thicker sandals from Bedrock, running shoes from Freet, and hiking boots, the Farmer from Realfoot, which are very wide at the front with a narrower heel.
If you wish to wear shoes while dancing at Studio Sway, you need a pair that is worn in our studio only. If they’re worn outside, or even at your home or another dance studio, there’s likely little rocks that adhere to the sole and can scratch the studio’s floor. Minimalist shoes are a bit wider and more flexible than traditional sneakers, so you can dance and strengthen your feet and ankles more than in a rigid shoe. One option is to look for water shoes, which often are thin and flexible (though not necessarily wide or foot-shaped). If you're looking for less expensive minimalist shoes, Saguaro and Hobibears are brands with a decent reputation.
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Katy Bowman’s Whole Body Barefoot is short, easy and pleasant to read. It explains the benefits of minimalist shoes. If you have foot pain, check out her book to see if what you need isn’t a stiff shoe with rigid arch support.
Activewear Suggestions
Locally, I like Savers for used, and I like TJ Maxx, Marshalls, or Nordstrom Rack for discounted wear.
REI has a great return policy for members, so go ahead and wear that bra or walk in those shoes for up to a year and return them if they don't work. Athleta has good quality clothing, and they've opened a store at Academy and Wyoming. Online, it's possible to order both petite and tall in a size range from 00 to 26.
Remember to wash activewear separate from cotton clothing and then hang dry all your activewear to keep them soft and free from pilling.