Today we welcome 4 x World Champion and new RNH dancer Blanaid O'Neill. Blanaid is going to be demonstrating all of our Core exercises in the brand new core classes that will be starting on our on-demand platform and so today we bring her into the studio to find out more about her and listen to her inspiring journey so far!

If your heels are dropping it's because your hips are sinking. When the hips sink the knees sink and then the heels sink and so ultimately the problem comes from much further up the chain.

If you have this issue then your upper body has a lot of catching up to do and so you really want to make sure you grab a pen and listen to today's podcast and get ready to make some changes!

Some competitions have a short amount of time between rounds whilst others will last for hours. This podcast will teach you how to plan for the different scenarios that you will face at different competitions and how to tackle your warm up and cool own routines around them!

This week's podcast is a collaboration of the top 5 questions Lauren has been recently asked and share the answers with you all.

We hope you like this style of podcast and should you have any questions of your own you would like answered on the show please just send them to [email protected]

For those of you that are struggling with fitness, you must have the tools to identify the exact type of fitness that you are struggling with so that you can improve this area as fast as you can.

Not all types of fitness are the same, and once you are armed with the information in the podcast you will be able to find out exactly where your weaknesses lie, know where you compare to other top dancers, and how to improve these weaknesses as fast as possible.

In today's podcast, Robert will explain just how much aerobic fitness is needed before moving onto the higher performance work and exactly how you can test for this so that you know where to direct your attention to most in your training sessions.

In this podcast, Robert goes into great detail on the theory of dancers starting a dance slower so avoid fatiguing at the end. Are we dancing marathons or sprints? and what type of training do we need to make sure that this doesn't happen? So many dancers class themselves as 'fit' but are still dropping off at the end of a dance. Why? and how do we fix this? Listen to this loaded podcast to find out how!

In this episode Robert discusses the key differences between developing a beginner dancer vs developing a dancer that is already good and wants to become great.

How should a beginner dancer structure their weekly training to learn better technique? And how should a good dancer structure their training in order to become great?

Listen now to find out why you need to change your mindset on training the higher up the ladder you get!

Amongst the endless years of daily sacrifices there will always be those 1 or 2 big moments that you have to miss out on in order to keep on track for your goals.

For Lauren it was missing her Aunties wedding to go to a competition that she didn't want to be in, but later became a big part of her breakthrough to becoming a World Champion.

What sacrifices are you having to make so far? What has been your biggest one to date?

Share them with our community and help everyone realise there is no easy way to the top!

In this week's show Head of RNH Fitness Robert McAvoy comes on to discuss the main things that you need to change in your training if you want to see the best results fast. We also discuss why you need to avoid dancing back to back, and where the future of Irish Dancing is headed!

In this weeks episode, we get the team together to discuss highs and lows of competing, praise all Irish dance parents and go behind the scenes of some classic filming bloopers!