This episode is all about picking one thing and how that single shift can completely change your experience in class.

Overwhelm feels like you’re trying to fix too many things at once.

I talk about how I approach class the same way I approach my word of the year: one focus creates clarity. It can be fun to think about dance like a science lab. We experiment, we repeat, we observe, and we learn. When you go into class trying to fix everything, memory, arms, facials, balance, performance, your nervous system gets overloaded and nothing sticks.

Instead, I walk you through how to choose one intentional focus:

•  memory (or the specific part that’s tripping you up)
•  facials (which part of the face?)
• arms (specifically fingers?)
• performance quality
• musicality

When you stop trying to fix ten things and commit to one, everything else starts to improve naturally. Memory gets better because you’re more present. Performance improves because you’re not in your head. You breathe more, move fuller, connect more  with the music and with your audience.

Mastering one thing will always feel better and be more effective than trying to master everything at once.

Pick one thing  and watch everything else follow.

Follow:

Krissy: @krissyphillipino

KDFSTUDIO: @kdfstudio

In this episode, I break down the three sneaky things that pull you out of the moment in dance: expectations, judgment, and comparison.

We talk about them separately and how they feed each other in one big mental loop.

✨ Expectations: Walking into class expecting a breakthrough every single time. Expecting to “get it” immediately. Expecting to feel amazing. And when that doesn’t happen? The spiral starts.

✨ Judgment: The cringe. The harshness. The “I should be better.” The shame, insecurity, defensiveness. The sneaky tone that pretends it’s helping you improve, but it’s actually just beating you down.

✨ Comparison: Competing instead of connecting. Watching someone else and turning their success into your inadequacy. Feeling envy instead of inspiration.

These three create a feedback loop.

They keep you analyzing instead of dancing.

Thinking instead of feeling.

Competing instead of connecting.

If you’re in your head, it’s usually one of these.

This episode helps you recognize the loop, interrupt it, and come back to the moment and you deserve to be there.

Follow:

Krissy: @krissyphillipino

KDFSTUDIO: @kdfstudio

In this episode, I talk about two very different ways people approach learning.

I love using the imagery of a giant pool:

Do you walk down the stairs slowly, letting yourself adjust?

Or do you dive headfirst and get it all over with?

Some of us are coddlers. We like structure, validation, reassurance, and time. We want to feel ready before we fully immerse ourselves.

Some of us are divers. We jump in fast, want results quickly, and sometimes skip fundamentals because momentum feels better than patience.

You’re never fully ready for the things that change you. And learning itself is a skill.

I talk about:

• How dance reveals your learning style

• Why jumping in too fast can lead to burnout or frustration

• The importance of repetition, fundamentals, and time

• Where momentum creates motivation 

• Finding the sweet spot between safety and immersion

Being a great dancer is about knowing when to slow down, when to jump, and how to work with your fear instead of waiting for it to disappear.

This episode helps you figure out how you learn so you can become a better dance learner.

Follow:

Krissy: @krissyphillipino

KDFSTUDIO: @kdfstudio

This episode is about what happens when you overthink something so much that you don’t do it at all and how to break that pattern once and for all.

I share one of my favorite phrases: Get the F there.
 Thinking isn’t the problem, thinking instead of doing is.

I talk about my gym story and how I’m building consistency by doing exercises I’d normally overthink, trusting that I’ll adapt and figure it out after I start. The same thing shows up everywhere, packing for a trip, starting a project, going to class, stepping onto the dance floor. 

Dance teaches us this perfectly:
You don’t get better at dancing by thinking about dancing.
You get better by dancing.

We talk about fear, procrastination, and the lie your brain tells you to keep you comfortable. I share a post I love that says: Your brain lies to you constantly. What you avoid ends up controlling you.

This episode dives into:
• why overthinking is just fear in disguise
• how action gives you the answers you’re waiting for
• why momentum creates motivation (not the other way around)
• how micro successes build confidence over time
• choosing the “right” kind of suffering (the kind that moves you forward)

Everyone wants to feel confident, ready, and motivated before they begin and its really when you start doing that you begin to feel those feelings. 

The person who practices being the dancer becomes the dancer.
The person who doesn’t… doesn’t.

Follow:

Krissy: @krissyphillipino

KDFSTUDIO: @kdfstudio

This episode is all about the power of “yes, and” and asking yourself one simple question:

Are you saying yes enough in your life?

I talk about how so many opportunities pass us by because we’re closed, tired, overwhelmed, guarded, or stuck in our ego. We say “I wish I could” instead of “yes, and how could I?”

We explore “yes, and” through dance, improv, contact improv, and real life  where movement is a conversation, curiosity leads the way, and not needing to worry about being wrong

This episode breaks down how to:

• adopt a yes-and mindset without abandoning your boundaries
• separate yourself into your higher self when resistance shows up
• say yes even when it’s uncomfortable, imperfect, or tiring
• hold two things at once: “yes I want this” AND “I need rest”
• stay open while still honoring your energy
• check when your no is coming from ego vs self-respect

I talk about practical examples going to class even when you’re tired, leaving early when you need to, starting conversations, small gestures of openness, and how “yes, and” creates more connection in rooms, relationships, and community.

This isn’t about saying yes to everything.

It’s about saying yes with awareness.

"Yes, and” can sound like:

• Yes, I want to go... and I’ll leave early.

• Yes, I care.. and I need to do this first.

• Yes, this is hard... and I’m still showing up.

When you live in “yes, and,” you stay open to different paths to the same destination And that’s where growth, creativity, and momentum live.

Follow:

Krissy: @krissyphillipino

KDFSTUDIO: @kdfstudio

This episode is about presence, perfection, and learning how to actually enjoy your life while you’re living it.

I share a story from a really epic night where performance team was part of something amazing. The execution was incredible, everything flowed, and the event itself was unreal.

I was so focused on analyzing it, critiquing it, and thinking about how everything could be “better,” that I didn’t fully experience the joy of it while it was happening. And when I looked back later, I realized it was 200% fun. I just didn’t let myself feel all of it in the moment.

This episode is about that pattern.

• How perfectionism makes us miss the good part.
• How overthinking replaces presence.
• How comparison energy pulls us out of now and into somewhere else.
• How we’re so good at reflecting and critiquing and improving, and not always good at enjoying.

We talk about why joy is fleeting, why contrast matters, and how happiness doesn’t always come in the way we expect it to. How sometimes we don’t realize how good something is until it’s over and how to change that.

I walk you through simple practices to help you stay present:

• preparing your mind for moments you’re excited about
• making mental notes instead of mental critiques
• naming what feels good while it’s happening
• catching perfection and comparison in real time
• creating rituals around experiences
• letting evaluation happen later instead of during

Presence is a skill, like dance, like choreography, like performance. It’s messy. It takes practice. And it’s learnable.

Follow:

Krissy: @krissyphillipino

KDFSTUDIO: @kdfstudio

Feeling overwhelmed doesn’t mean you’re behind. It usually means you care, you’re thinking ahead, and you’re holding too much in your head at once.

In this episode, I talk honestly about what’s been overwhelming me lately and why overwhelm often shows up when we’re future-focused, growing, and trying to become something new. I break down how our brains pile everything together, what needs to happen now, what future-you has to handle, and the pressure of not being “there” yet, and why that creates so much mental noise.

I reference Mel Robbins’ concept of the brain dump and walk you through how to get everything out of your head and onto paper so you can actually see what’s real, what matters right now, and what doesn’t need your energy yet. We talk about categorizing your life, ranking what’s important, and learning how to focus on one thing instead of carrying a hundred unfinished thoughts.

I also connect this to dance: how overwhelm shows up when we think we aren’t a dancer until we can execute something perfectly, and how that mindset makes learning feel heavier than it needs to be. Becoming something requires time, repetition, and patience, and overwhelm often comes from trying to live in the “having” before fully allowing yourself to be in the “becoming.”

This episode will help you:
• Understand why overwhelm happens
• Calm the mental spiral without doing more
• Use a brain dump as a tool, not a to-do list
• Focus on what actually matters right now
• Stop measuring yourself against an imaginary finish line

If everything feels important, nothing feels manageable. This episode brings you back to clarity, alignment, and the next right step without pressure.

Follow:

Krissy: @krissyphillipino

KDFSTUDIO: @kdfstudio

There’s a phase of growth that feels uncomfortable enough to make you question everything, and most people quit here because they don’t understand what’s happening.

Dance teaches this perfectly

When something is being rebuilt, it looks chaotic in the middle. Foundations crack. Pieces are removed. The space becomes unusable for a moment. And if you don’t know that this is part of the process, you’ll think something has gone wrong. Think of anytime you have observed construction within a house.

Dance has an ugly stage (EP 3 FOR MORE) and it’s actually a beautiful one. It’s the moment where what was can no longer support what you’re becoming. It reminds me of the Tower card in tarot. Things fall apart, not as punishment, but because the old structure can’t hold the next version of you.

Perfectionists struggle here the most.

We want progress to look smooth. Predictable. Organized. But real transformation isn’t tidy. It’s disorienting. It asks for trust before clarity. It asks you to stay when you don’t fully know what’s coming next.

Some people hit this phase and decide it’s not for them. They don’t like the discomfort. They don’t like not knowing. So they stop and and they stay stuck exactly where they are.

Others learn how to stay.

They let things be messy. They let choreography fall apart. They let themselves feel awkward without deciding it means failure. They trust that something stronger is forming underneath it all.

Some people will say, “It’s okay, you don’t have to do this.” And while that sounds kind, comfort can quietly keep you stuck. You have to get selective about whose voices you listen to when you’re in the middle of becoming.

Messy doesn’t mean wrong. It means something real is happening and if you can stay through the discomfort,  trust the process before it looks pretty, you can have amazing transformation. 

Dance  teaches you how to stay with yourself when growth gets uncomfortable, and that changes how you move through everything.

Follow:

Krissy: @krissyphillipino

KDFSTUDIO: @kdfstudio

In this episode, we talk about stage presence, what it actually is, why it matters, and how to build more of it.

I start with a moment I’ll never forget: watching a dancer perform like she did not want to be there. She did not know the skills of stage presence and it showed.

There are times when endurance is the thing you need to train. And then there are times when presence is the missing piece.

I introduce one of my favorite reframes: you as the performer are the host of the party. Think Gatsby-level hosting. The performers are the hosts, the audience are the guests, and the entire experience is a ping-pong exchange of energy. You give, they give back. And great performers know how to start that exchange.

We talk about:

• Why stage presence isn’t fake or “acting”, it’s real emotion, on purpose
• How to move from performing steps to performing feelings
• The power of eye contact and learning how to see your audience
• Letting go of perfection when things feel unpredictable on stage
• Why presence makes people feel something, and that’s what they remember

I also share a story about an incredible street performer Josh and I watched in Salem "The Real Snap Boogie", and how masterfully he read the crowd, pulled them in, and adjusted in real time. We talk about practical tools too:

• Mirror drills
• Acting and role embodiment
• The “light beam” concept, how energy moves out and up
• Why showcasing the best of you on stage actually improves your real life

Stage presence is about letting people experience the best of you.

And yes, I give you a specific drill to practice so you can start building this immediately.

Follow:

Krissy: @krissyphillipino

KDFSTUDIO: @kdfstudio

In this episode, I talk about the one skill that will instantly make you a better performer, whether you’re dancing, speaking, or showing up in any room where eyes are on you.

I introduce the idea of anchoring to an audience member.

I share stories from performing on stage, including how easy it is to get so dialed into your performance that you lose awareness of what’s happening around you, and how one unreceptive face can completely throw your nervous system if you let it.

From there, I talk about a recent women’s conference I spoke at and how, mid-performance, I was actively reflecting: What’s working? What’s landing? Instead of scanning the room for approval, I locked in on the person who was visibly excited.

This is something comedians do incredibly well with crowd work. They understand that performance is an exchange. Giving and receiving. 

I walk you through:
    •    How to find your anchor
    •    What body language to look for
    •    How eye contact creates safety and grounding
    •    Why you don’t put the energy back on yourself when something feels off
    •    How to return to your anchor anytime you feel off

Your anchor becomes your safe point. When you focus on them, you remember that what you’re offering matters. You remember that you deserve to be on that stage, even in unfamiliar environments.

This episode is about learning how to feel supported while performing, trusting the exchange, and letting one receptive person ground you so you can give everything you’ve prepared confidently.

Follow:

Krissy: @krissyphillipino

KDFSTUDIO: @kdfstudio