Hello gorgeous! The Spring Dance Intensive is coming atcha on June 4!!! In this challenge, our theme is focus. Focus is a hidden driver of excellence. This is the title of a book I’m reading by Daniel Goleman (buy HERE). I love the ideas in this book, especially that now more than ever, we must learn to sharpen our focus to perform better.
Attention works much like a muscle: use it poorly and it can wither; work it well and it grows – D. Goleman
I can’t wait to show you what we have in store for the next 3-week challenge! Get ready for brand new workouts, delicious recipes and something else to put a spring in your step ?. In the spirit of FOCUS. Each week we will be focusing on 1 dance type and 1 body part! Of course, the schedule for the whole week will work your whole body, we will just be putting emphasis on these parts AND having fun dancing while doing it!!! This is the most important part of EVERY challenge we have here. Having fun and doing it with a community of supportive women! Meet other dance tribe members and get support and accountability on the private facebook group. I’ve talked about the importance of setting goals and building good habits. Each and every one of you is unique and special so we all have different goals and habits we want to form. I’ve realized however that I see the BEST results when I keep my nutrition on point. It’s true what they say, abs are made in the kitchen. So I’ve put together 4 healthy eating habits that I recommend you start incorporating into your daily routine today. These tips are game changers babe! Seriously. PLUS, they all start with D so they will be EASY to REMEMBER. D is for dance! We’ve got 4 D’s to help you clean up your Diet. Did I mention how much I love D’s? D is also for Dipaola. LOL! Ok my Delicious Diva’s — get a jumpstart on these healthy eating habits now and before you know it, they’ll be part of a your lifestyle. You’ll feel lean, toned and healthy! For me personally, it’s helped stop my migraines and I rarely feel lethargic!


Increasing your water intake is important when you exercise. We recommend 8-10 glasses of water daily. Bring a pre-measured water bottle around so you know how much water you’ve had. I usually start my day with a glass of water. This is a great way to rehydrate when you wake up. If you get bored, you can also mix up your water with these delicious options:
  1. water + quarter lemon
  2. water + quarter lemon + sprig of rosemary
  3. water + quarter lemon + 3 round cucumber slices
  4. water + quarter lemon + cayenne pepper (boosts calorie burn and circulation)


Hear me out. If the label says high fructose corn syrup, drop it like it’s hot babe! There is nothing in there that is going to be good for you. For the next 3 weeks, let’s focus on meals that nourish us and make us our best selves! Nix the things that don’t serve our goals. I’ve found that staying clear of processed sugar is huge in helping me reach my fitness goals. Beverages such as soda and fruit drinks are a major source of added sugar to our diet. Added sugar contributes calories but no essential nutrients to your diet. Think about the next 3 weeks as a palate cleanse. Choose foods that contain little or no added sugar or artificial sweetener. This is REALLY hard to do. You’ll find that a lot of things have sugar! Here are some guidelines to remember:
  • Check the ingredients lists and food labels
  • Choose foods that have 5 grams of added sugar or less per serving
  • Natural sweeteners (agave, honey, molasses) are better but let’s limit these as well to 5 grams or less
  • Replace soda with sparking water, tea or unsweetened coffee
After the challenge is over, you’ll find you’re better able to appreciate the natural sweetness in whole foods, such as fruits and vegetables. *** it ALSO means enjoying your Power Pancakes, Lemon Rosemary Donut and other recipes from the 21 Day Spring Dance intensive challenge that are free and clear of processed sugar! You can also check out other recipes from our blog.


Enjoy at least 3 servings of vegetables each day. Explore ALL the different kinds of veggies! Dark green ones, leafy ones, orange and purple. The more colors the better!! Find what makes you feel good. There is NO SUCH THING as too much veggies!! Kale chips are a great way to snack on veggies and we have a recipe for ya that’s gonna be part of the challenge. I’d also love to see you brag about eating your veggies. Just head on over to our private facebook group or #greenbrags on Instagram.


I’m a big supporter of preparing your meals ahead of time. When you don’t have healthy food that’s accessible, it makes it easier to grab that chocolate bar or bag of chips. Meal prepping saves a ton of time in the week and we ALL have very little time to spare. I know it seems like a hard task but I can’t stress enough how important it is in achieving your goals. Schedule your meal prep time in your calendar. I usually take 2 hours on Sunday to do mine. If you’re just starting out, I suggest preparing 2 recipes that you have tried before. You don’t want to have a LOT of something you won’t end up liking. I usually prepare a few servings of salad, my Almond flour bread and a snack (get my protein packed brownie muffin recipe HERE). If you’re new to this, you can check out my free meal prep guide HERE.

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