In this episode, I chat with Darcy and Ben from Primed 2 Performer, professional performers who are training professional performers!

From training to the gym, Darcy and Ben give you an insight into what it takes to maintain peak performer without dancing into burnout.

What's so incrdible about these two is the fact they are still working professionals in the industry. So not only do they give you training tips, they give you training tips from lived experience!

Primed 2 Perform

Dance Teachers Training Academy

Nic Thomson

www.theathleticartist.com

If you're deep in show prep or DWC prep right now, this episode is for you.

Your dancers are tired. The routine is looking tired. The energy in the room is tired. And you know that another full-out run is probably going to make things messier, not better.

So what do most teachers do?

Run it again.

Because we've all heard it before: practice makes perfect.

But what if more runs of a tired routine aren't actually giving you the result you're looking for?

In this episode, we're talking about a more strategic approach to rehearsals during busy show seasons.

Because while repetition can help dancers remember choreography, it doesn't automatically improve quality. When fatigue sets in, movement quality drops, technique starts to compensate, mistakes increase, and injury risk rises.

I'm sharing the Rehearsal Menu - a resource we use inside the Dance Teachers Training Academy to help teachers run rehearsals that are productive, strategic, and dancer-centred without dancing their students into burnout.

We'll explore how to recognise when fatigue is affecting your dancers, why every run should have a purpose, and how energy management, dancer feedback, and periodisation can help you get better results from your rehearsals.

Because rehearsals aren't about seeing how much your dancers can endure. They're about preparing dancers to perform at their best.

Let's dive in.

@danceteacherstrainingacademy

@nic._thomson

theathleticartist.com

Nicola sits down with dance educator and former West End performer Alicia, owner of Afonso School of Performing Arts, and graduate of the Certificate in Dancer's Injury Prevention (SCQF-8) to explore the realities of a professional dance career beyond the highlight reel.

From winning competitions as a young dancer and landing her dream role in We Will Rock You at just 19 years old, to navigating injury, burnout, motherhood, and eventually opening her own dance school, Alicia shares the lessons she wishes she'd known earlier in her career.

Together, they discuss the pressures of early specialisation, the challenge of finding purpose after achieving a lifelong goal, the importance of injury prevention and self-care for performers, and why being the best in the room isn't always the key to long-term success.

Now a successful dance school owner, teacher, and examiner, Alicia reflects on how her experiences as a performer have shaped her approach to teaching and developing the next generation of dancers.

This episode is packed with practical wisdom for dancers, teachers, and anyone navigating ambition, identity, and life beyond the dream.

Find us on socials:

Alicia Instagram

Afonso School of Performing Arts Instagram

Nicola Instagram

Dance Teachers Training Academy Instagram

Website

In this episode, I’m joined by Alex, one of the first graduates of the Certificate in Dance Injury Prevention, to chat about her journey from musical theatre training to building her own dance fitness business.

We talk about rediscovering joy in dance after burnout, creating positive and safe class environments, the realities of teaching, boundaries, confidence, injury prevention, and why dancers deserve to be supported like athletes without losing the artistry of dance.

This is such an honest conversation about teaching, growth, resilience, and redefining success beyond titles, status, and the highlight reel.

Find Alex:

INSTAGRAM

Find us:

INSTAGRAM

Rehearsal season can feel like chaos - weekend comps, extra rehearsals, tired dancers, and 'silent' injuries that don’t stop your dancers dancing… but can stop them reaching their full potential.

In this episode, I’m breaking down a simple tool used in high-performance sport that you can use in the dance studio straight away: RPE (Rate of Perceived Exertion). You’ll learn what it is, why it’s research-backed, and how to use it to manage training load, reduce burnout risk, and set healthier expectations for dancers during comp/show season.

What You'll Learn

• The difference between a choreo problem and a tired-body problem
• Why 'running it again' can create more mistakes, more stress, and more injury risk
• What silent injuries / yellow flags look like in class
• What RPE is (Rate of Perceived Exertion) and how it works
• How RPE helps you manage energy, reduce burnout risk, and protect performance
• A simple 'do this next rehearsal' system for collecting and using RPE
• How to use RPE to communicate with parents without the guilt or the pushback

If you would like access to the Rehearsal Menu: our approach in navigating rehearsals based on RPE, then you can find it inside our online Studio Essentials membership. Click HERE for a 7-DAY FREE TRIAL.

Instagram:

⁠ @nic._thomson⁠

⁠@danceteacherstrainingacademy⁠

Website:

⁠www.theathleticartist.com

Wow, it's been a minute (2 years ...).

There's so much that's changed inside our world, and with bringing the podcast back, I felt like we needed a re-introduction!

At the Dance Teachers Training Academy, our ethos is about training dancers like athletes - using strategies and principles that high performing athletes and Olympic coaches use because ... well, our dancers are ATHLETIC ARTISTS.

Over the coming months, expect useful resources, actionable content and cracking conversations with our guests as we look through the Athletic Artist lens ...

Please subscribe to the podcast and tag @danceteacherstrainingacademy on socials ♥️

WEBSITE LINK HERE

STUDIO ESSENTIALS MEMBERSHIP

In today's episode, we help you stop making common mistakes that dancers often make that are hindering their progress!

1. Bouncing from A > B

2. Balancing hard work and burnout

3. Complexity over consistency

Remember to subscribe and tag me in your instagram stories @nicthomsonfit

Join me as we chat with the incredible Charlotte, a Scottish dancer, now living in London! From performing with Ellie Goulding at the BRITS to performing in Fast & Furious, Charlotte shares how her secret is to keep being a beginner.

We explore the transition from Scotland to London, both personally and professionally, uncovering the emotions and practical hurdles of this transition. Charlotte shares her insights on navigating the professional dance world, from building a support network to being represented by an agent.

In this episode, we cover:

• Charlotte's Dance Journey
• The London Transition
• Quick-Fire London Survival Guide
• Life as a Professional Dancer
• Advice for Aspiring Dancers

Charlotte is keen to give back to the Scottish dance community with her commercial intensive, Break The Barrier. The next intensive taking place in Glasgow is on 9th-11th April 2025. You might even see a familiar face on the faculty line-up ...

Email [email protected] or visit Charlotte at @btb_intensive to find out more details and/or book a space.

Speak to you in the next episode

Nic

Welcome to Athletic Artist: The Dancers Podcast!

This week, we're diving deep into a topic that's all too familiar for dancers: pain. The phrase "the show must go on" is often thrown around, but what happens when pushing through pain becomes the norm? We're unpacking the complex relationship between dancers and pain, exploring the difference between good pain and bad pain, and giving you the tools to understand your body better.

We'll start by differentiating between injury pain and performance pain. How do you know when you're pushing your limits versus putting yourself at risk? We'll discuss the common reasons why dancers experience pain, including:

• Body Awareness: Are you truly in tune with your body's signals?
• Achieving Physical Ideals: The pressure to conform to certain body types can lead to unhealthy practices.
• Doing Things Beyond Capability: Pushing too hard, too fast, can have serious consequences.
• Mechanical Misalignment: Proper alignment is crucial for injury prevention.
• Repetitive Movements: The nature of dance can put stress on certain joints and muscles.
• Overtraining: Rest and recovery are just as important as practice.

But what should you be feeling in your body? We'll explore the sensations that indicate healthy muscle engagement and the difference between discomfort and true pain. Crucially, we'll discuss how to know your limits and when it's time to take a step back. Ignoring pain can lead to long-term injuries, so understanding your body's signals is paramount.

Join us this week as we discuss how to prioritise your health and well-being whilst still pursuing your passion for dance. Don't forget to subscribe and share us on your instagram!

Nic -@nicthomsonfit

Tess - @tessdancescience

In this episode, I'm joined by the wonderful Nadia, from Iris, to delve into the complex factors influencing a dancer's relationship with food, exploring societal pressures, the unique demands of the dance world, and the common themes that emerge among dancers struggling with nutrition and body image. We emphasize the importance of prioritizing health alongside performance success and offer actionable steps dancers can take to improve their relationship with food, ensuring they're properly fueled for training and performance. This episode is a must-listen for dancers, dance parents, and anyone interested in the intersection of performance, nutrition, and well-being.

Key Takeaways:

Iris stands for I Rise, I Soar. They're an online clinic helping dancers with their relationship with food, exercise and body image. I truly wish there was a clinic like Iris about when I was a younger dancer. Go check them out on Instagram.

Follow us on Instagram @nicthomsonfit

Follow Iris on Instagram @irisclinicuk