This is a two-part episode on interruptions:  transitions and detours. In this episode we’re talking about transitions the kind that flip your routines upside down and make everything feel off balance. 

In this episode, I share a simple math hack that shows why transitions almost always take longer than we expect, and how to adjust with more grace and less pressure. You’ll learn how to transition as effortlessly as a dancer:

• Name your transition and say it out loud
• Lower the pressure (aim for B+ instead of A+)
• Honor the lag time 
• Adjust and blend old + new routines
• Recognize when adrenaline is carrying you vs. when you need restoration
• Be kinder to yourself in the process

Transitions aren’t easy, and when you know how to move with them, instead of against them, you’ll come out stronger on the other side.

Follow:

Krissy: @krissyphillipino

KDFSTUDIO: @kdfstudio

In this episode we talk all about burn out. When burnout takes over, autopilot replaces awareness. 

Why do we burn out?

• Constant people-pleasing
• Seeking validation
• Believing there’s “no other option”

I share a story with you about a time in my life where i was really burned out and what i did to not only notice my burn out signs in the future to stay balanced and restored. 

This episode is for you if:

•  Burnout feels like part of your identity.
•  You love what you do and your passion is starting to drain you.
•  Rest feels confusing either you overindulge or you judge yourself for needing it.
•  Small things are starting to feel bigger than they are and resentment, detachment, or frustration are creeping in.

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Krissy: @krissyphillipino

KDFSTUDIO: @kdfstudio

Momentum isn’t about waiting for motivation to strike it’s about showing up, even when resistance feels heavier than you are. In this episode, we talk about discipline, fear, and the tiny steps that actually move us forward. We’ll talk about why doing it is always easier than not doing it, how resistance hides inside fear and vulnerability, and how momentum builds from the smallest actions stacked over time.

If you’ve ever questioned yourself, felt stuck, or wondered how to push through the resistance that keeps showing up, this one’s for you. The moment you catch that first glimpse of progress, that little layer of light, it’s the world reminding you just how much you want it  and how capable you are of creating real success.

Momentum isn’t something you magically get  it’s something you earn. And earning it means meeting resistance with the same (or greater) intensity that it’s meeting you.

Get the reps in, trust the process, and build a system around gaining momentum!

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Krissy: @krissyphillipino

KDFSTUDIO: @kdfstudio

This episode is all about the next level of courage, not just taking fear along for the ride, but cannonballing into the deep end with it. I share one of my favorite teaching analogies for my beginner dancers to help check their mindset: the difference between tiptoeing into the shallow end  of a pool versus jumping in off the diving board. When you go all in, you learn faster, fail faster, and grow faster. I’ll talk about why waiting until you “feel ready” actually slows your progress, how performing as a kid versus performing as an adult shaped my view on commitment, and why the next version of your greatness is only unlocked when you’re willing to get wet faster.

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Krissy: @krissyphillipino

KDFSTUDIO: @kdfstudio

This episode is about what being fearless really means. We always think we need to wait for fear to disappear...instead we get to bring the fear along for the ride.

I share one of the most terrifying moments of my life right before my knee surgery. How I examined my identity. Dance has always been who I am, and facing the possibility of something happening during surgery is what made me question the decision I was making.

Fear became my signal that what I was about to do mattered. It pushed me to lean into trust, make the hard decision now instead of living with the hard forever, and move forward even when I was the most scared I have ever been!

The myth is that we have to wait until we’re “ready” or until fear goes away. The truth is that if you lean into trust the fear never leaves... it gets quieter. 

Follow:

Krissy: @krissyphillipino

KDFSTUDIO: @kdfstudio

You said you want it... Can you hold on to it? Learning this concept changed my life. In this episode, I walk you through the idea of "Be. Do. Have." It's so often that my students come to me wanting more confidence to do the bold and brave things that they want to do. 

In this episode, I teach you how to BE before you ARE: 

• training like its already yours
• practicing like its already yours
• showing up like its already yours

This is how you expand as a dancer and also as a person and how you become what you really want. 

We talk about energy, getting comfortable being uncomfortable, confidence, and how to show up for yourself, how to be in a different persona, and I walk you through a funny story of how I mastered a skill in this exact way. 

Follow:

Krissy: @krissyphillipino

KDFSTUDIO: @kdfstudio

What if I told you that the best way to conquer the feeling of frustration is to lean into it? In this episode, I walk you through how to lean on frustration as a guide. 

I tell you a story about my most frustrating moments and how frustration didn't allow me to give up and instead gave me persistence. 

We feel frustration when things matter to us and when they matter to us MORE we are shown how much we really want it. 

Frustration is data and frustration helps us get results! 

Enjoy some frustration affirmations and reframes as we shift frustration into gratitude. 

Dance is always a mirror and so is frustration. Its showing and reflecting the things that we really care about, the things we get to pay attention to, and the things we want to attract into our life. 

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Krissy: @krissyphillipino

KDFSTUDIO: @kdfstudio

Learn how professional dancers address their confusion to become  better dancers. Asking good questions is a skill just like dancing is a skill.  Listen to this episode to learn the 5 main categories in which to ask questions so that you can build clarity and become a better dancer... FASTER! 

5 categories to think about when asking your questions:

• musicality
• transition
• dynamic
• intention
• performance quality

Embedded in all of these is the idea of "Get The F*ck There"

Asking better questions can help ease your overwhelm and stress while helping you become the best dance learner you can be. 

Follow:

Krissy: @krissyphillipino

KDFSTUDIO: @kdfstudio

The imposter syndrome is an internal phoniness. You usually feel like a fraud if you aren't perfect. I define all the ways that we experience the imposter syndrome as a dancer.

I share my DJ story and how I felt like an imposter when I first started.

And then I teach you the 4 P's of imposter syndrome:

• perfectionism 
• procrastination
• paralysis
• people pleasing

I walk you through some beautiful affirmations to help you through imposter syndrome.

Follow:

Krissy: @krissyphillipino

KDFSTUDIO: @kdfstudio

Let's dive into the social comparison theory. Where we compare ourselves to the best person in the room. She's not better, she's just further. 

Feel the fear and allow it to come with you. 

Stop making yourself less than and making "them" more than. 

Follow:

Krissy: @krissyphillipino

KDFSTUDIO: @kdfstudio