Avoid The Dreaded Freshman 15

When it comes to eating at college, there are plenty of ways to fill your plate—some healthy and some not so healthy. “Fried food and sweets are offered in my dining hall all the time,” says Caitlyn Hydeck, a 22-year-old dance major at the University of North Carolina at Greensboro. “Plus I discovered takeout, which requires no work, just a phone call!” With all this newfound freedom, Hydeck realized she could eat any time of day, even late at night. “I was living on my own and felt that I could eat what I wanted as long as I got everything done in my busy schedule,” she says. “As the year progressed, I saw that I was gaining unhealthy weight [16 pounds total], and I didn’t seem to be in the same shape I was before. I was also tired all the time.”

College is the first time that many students, like Hydeck, are responsible for their own diets, and the lack of parental supervision can be overwhelming. “The array of options in the dining hall can lead to choosing high-sugar, high-fat and high-calorie foods more often than at home,” says Alice Bender, nutrition educator at the University of Georgia. “Adjusting to college life can be a challenge since you’re learning to manage classes, studies, student activities and social life in a new way. Healthy eating may not be a student’s first priority.” Here’s how you can create, and keep, a nourishing and beneficial diet without missing barbeques in the quad.

Choosing The Right Foods

Here are some guidelines for loading up your tray in the lunch line. Picture your plate as a pie graph. One-third to one-half should be vegetables, about one-fourth to one-third grains or starch (brown rice, pasta, potato, whole grain bread or cereal) and one-fourth protein (lean red meat, chicken, turkey, egg or beans). Add a nonfat or low-fat dairy serving and some fruit for a well-balanced meal.

Even for students who are health conscious, getting the appropriate amount of nutrients can be difficult for reasons like a lack of variety offered for vegetarians and vegans. Julie Opiel, a 19-year-old dance major at Webster University, was a vegetarian going into freshman year. At home, she ate a variety of protein substitutes for meat, like falafel, beans, tofu and lentils with rice. However, maintaining that lifestyle was difficult at college.

“There’s a vegetarian section of our dining hall, but it’s small,” she says. “It lacks variety at times, so I found myself eating large amounts of pasta, which was too filling before dance class.” Salads did not provide all the nutrients she needed either. She was definitely lacking protein in her diet.

“Being surrounded by pizza never helps a hungry dancer who’s searching for a balance of nutrients in her diet and feeling terrified of the daunting freshmen 15!” Opiel says. She ended up feeling stressed and stuck. “I knew I needed certain foods in my diet, but I also had a meal plan with the dining hall and didn’t want to waste money.” In the end, Opiel decided that she needed to add protein to her diet to be healthy, even if it meant eating the meat that was available in the cafeteria. “I still try to eat vegetarian as much as I can, but now I eat chicken and fish, like tuna.”

Remember, it’s OK to splurge sometimes. If you enjoy fried food, allow yourself to eat it, but no more than twice a week and in moderation. The same goes for dessert. While chocolate chip cookies may be your favorite, “try an oatmeal-raisin one instead, which is somewhat healthier,” says registered dietician Marie Scioscia. “Or share with a friend; you’ll find a few bites will satisfy you. Try to keep it to 200 calories (or one regular-sized cookie) per serving.”

Scheduling Meals

Learning when to eat is just as important as what to eat. During her sophomore year, Hydeck reconstructed her diet to cater to her health needs. “I began eating five to six smaller meals with a main source of protein throughout the day,” she says. “This kept my blood sugar at an even level, and I stayed energized throughout the day. I also lost the extra, unhealthy weight I had gained my freshman year.”

Hydeck had the right idea. “There should be no more than four or five hours between meals,” Scioscia says. “If there is more than that, the body starts to crave sugar.” Also, the more you eat during the active part of your day, the faster you will burn those calories, so eat breakfast as early as possible, she says. “When 8 p.m. comes, that’s when the overeating begins if you haven’t eaten enough during the day.”

Dancers usually tend to think of calories as the enemy, but it’s extremely important for active students to get enough of them. Otherwise your metabolism can slow down, and calories and fat aren’t burned as quickly, Bender says. She suggests having three modest, balanced meals and two to three snacks of fruit, yogurt, nuts or whole grain crackers with cheese.

Making it Work

Here are few pointers to help you make the most of your meals:

  • Build Routines Habits take about three weeks to create. “Rather than overwhelming yourself, start by learning how to get a good breakfast in, and lock that in for a few weeks,” Scioscia says. “Once you’ve got that down, concentrate on a healthy lunch, and so on.”

  • Be Prepared “Take a look at the menu one day ahead of time,” Scioscia says. “Sometimes dining halls do a special soup, salad or side, and those are mostly healthy selections.” If you know ahead of time that you will want to choose something higher in fat for one meal (say at a party or celebration), you can balance that in the next meal. “It’s all about planning,” she says. “That takes the stress out of it.”

  • Add Flavor Jessica York, a 20-year-old dance major at Shenandoah University, made the most of the food that was offered at her school. “Oftentimes, the healthy option is the bland option,” she says. “To make things more flavorful without all the added fat, I would bring my own seasonings or dressings with me to the cafeteria. I had to carry a bigger purse to make it work, but it was worth it!”

  • Avoid Drinking Alcohol While there are plenty of reasons not to drink alcohol, the fact that it’s all fattening calories without any nutritional value is a major reason for dancers to steer clear. Alcohol can have an impact on your diet in other ways, too. “While drinking, people often don’t make the kinds of food choices they should make,” Bender says. “And for a day or two after drinking several alcoholic beverages, you can have the ‘munchies,’ which may lead to eating more than you need.”

Finding Help

For more personalized information, talk to a nutritionist or counselor at your school’s health center. Or you can check out mypyramid.gov, where you can get an analysis of your diet, plan a daily menu and find an extensive amount of nutrition information.

Health & Body
(From left) Darriel Johnakin, Diego Pasillas, and Emma Sutherland (all photos by Erin Baiano)

Congratulations to Dance Spirit's 2019 Cover Model Search finalists: Darriel Johnakin, Diego Pasillas, and Emma Sutherland! One of them will win a spot on Dance Spirit's Fall 2019 cover. Learn more about the dancers on their profile pages, and then vote for your favorite below. You can vote once a day now through July 15.

We also want you to get social! We'll be factoring social media likes and shares into our final tallies. Be sure to show your favorite finalist some love on Facebook, Instagram, and Twitter, sharing their profile pages and using the hashtag #DanceSpiritCMS.

Cover Model Search

All the essentials for 54 of the best events this season.

COMPETITIONS

Act 1 Talent

Director: Katie Rustowicz
909-360-3455
info@act1talent.com
act1talent.com
Age Divisions: Preview (Beginner), First Act (Intermediate), Second Act (Advanced), Spotlight (Dancers w/Disabilities): Minis (5 & Under), Petite (6–8), Juniors (9–11), Teens (12–14), Seniors (15–18), Adult (19)
Top 5 Tour Cities: Redondo Beach, CA; Austin, TX; Portland, OR; Indianapolis, IN; Minneapolis, MN

American Ballet Competition

Director: Raymond Van Mason
801-393-5000
americanballetcompetition@gmail.com
americanballetcompetition.com
Age Divisions: Division 1 (9–11), Division 2 (12–14), Division 3 (15–20), Ensemble (9–20), Pas de Deux (12–20)
2020 Nationals: Ogden, UT: June 3;
Scholarships Available


Breakout Dance Competition

Director: Joel Valdiviezo
609-873-8620
info@breakoutcomp.com
breakoutcomp.com
Age Divisions: Mini (6 & Under), Petite (7–9), Junior (10–12), Teen (13–15), Senior (16–20)
Top 5 Tour Cities: Voorhees, NJ; Warren, OH; Long Island, NY; Robbinsville, NJ; Albany, NY


Dance Showcase USA

Director: Glenda Boenig
817-572-6617
glenda@danceshowcaseusa.com
danceshowcaseusa.com
Age Divisions: Crystal: Minis (4 & Under); Crystal, Diamond, Star: Petites (5–6, 7–8), Juniors (9–10, 11), Teens (12, 13–14), Seniors (15–16, 17–19), Adults (20–29, 30 & Over)
Top 5 Tour Cities: Dallas/Fort Worth, TX: May 1, 2020; Oklahoma City, OK: March 6, 2020; Houston, TX: March 27, 2020; Tyler, TX: April 3, 2020; Austin/Bastrop, TX: April 17, 2020
2020 Nationals: Dallas/Fort Worth, TX: June 22

Diva Dance Competition

Directors: Anne Roberts & Kym Yadisernia
774-704-6975
info@divacomps.com
divacomps.com
Age Divisions: Novice, Intermediate, Advanced: Mini (6 & Under), Petite (7–9), Junior (10–12), Teen (13–15), Senior (16–18), Adult (19 & Above)
Top 5 Tour Cities: Atlanta, GA: Feb. 15, 2020; Fort Myers, FL: Feb. 28–March 1, 2020; Pittsburgh, PA: April 3–5, 2020; Wilmington, DE: April 17–19, 2020; Springfield, MA: May 1–3, 2020
2020 Nationals:
Hyannis, MA: July 14–17


DreamMaker National Talent Competition

Director: Brittney Bilgrien
937-736-2295
info@dreammakerdance.com
dreammakerdance.com
Age Divisions: Novice, Intermediate, Advanced, Independent Entries: (8 & Under), (9–11), (12–14), (15–19), (20 & Over)
Top 5 Tour Cities: Little Rock, AR: Feb. 14–16, 2020; Zionsville, IN: March 27–29, 2020; Oklahoma City, OK: April 3–5, 2020; Rapid City, SD: April 17–19, 2020; Green Bay, WI: May 8–10, 2020
2020 Nationals: Virginia Beach, VA: June 29–July 3
Scholarships Available


Dynamite National Talent Competition

Director: Stepp Stewart
404-977-3673
dynamitetalentcompetition@gmail.com
thesteppstewart.com
Age Divisions: Mini (4–8), Junior (9–12), Teen (13–15), Senior (16 & Up)
Top 5 Tour Cities: Cleveland, OH: Jan.; Atlanta, GA: Feb.; Columbus, OH: March; Van Wert, OH: March; Charlotte, NC: April


Elite Performance Challenge

Directors: Anthony & Nichole Fortunato
508-647-1000
info@eliteperformancechallenge.com
eliteperformancechallenge.com
Age Divisions: Recreational, Advanced, Competitive: Mini (8 & Under), Junior (9–12), Teen (13–15), Senior (16–19), Adult (20 & Over)
Top 5 Tour Cities: Providence, RI: March 20, 2020; Tolland, CT: March 27, 2020; Chelmsford, MA: April 3, 2020; Lancaster, PA: April 24, 2020; Woodbridge, VA: May 3, 2020
2020 Nationals: MA: June 19


Fusion National Dance Competition

Director: Paula Dell-Beasley
912-230-9687
info@fusionndc.com
fusionndc.com
Age Divisions: Petite (8 & Under), Junior (9–11), Teen (12–14), Senior (15–19)
Top 5 Tour Cities: Tampa, FL: Feb. 7, 2020; Valdosta, GA: Feb. 14, 2020; Fort Lauderdale, FL: March 13, 2020; Jacksonville, FL: March 27, 2020; Norfolk, VA: April 23, 2020
2020 Nationals: Orlando, FL: June 29
Performance Opportunities; Scholarships Available


Imagine National Dance Challenge

Director: Shaun Moe
833-464-6362
shaun@imaginedancechallenge.com
imaginedancechallenge.com
Age Divisions: Novice, Intermediate, Advanced: Petite (8 & Under), Junior (9–11), Teen (12–14), Senior (15–19), Adult (20 & Over)
Top 5 Tour Cities: Long Island, NY; Woodbridge, VA; Syracuse, NY; Buffalo, NY; Asbury Park, NJ
2020 Nationals: Nashville, TN: June 15–19; Hershey, PA: June 29–July 3


Leap! National Dance Competition

Director: Drew Vamosi
800-790-LEAP (5327)
info@leapcompetition.com
leapcompetition.com
Age Divisions: Skip! Level (Less Competitive) & Leap! Level (Top Competitive): Petite (4 & Under) (5–6) (7–8), Junior (9, 10, 11), Teen (12, 13, 14), Senior (15–16) (17–19), Adult (20 & Over)
Top 5 Tour Cities:
Sacramento, CA: Feb. 7–9, 2020; Virginia Beach, VA: Feb. 28–March 1, 2020; Fort Lauderdale, FL: April 24–26, 2020; Kansas City, MO: May 1–3, 2020; Minneapolis, MN: May 8–10, 2020


NexStar National Talent Competition

Director: Kathy Helton
937-376-7777
info@nexstarcompetition.com
nexstarcompetition.com
Age Divisions: Novice, Intermediate, Advanced: (8 & Under), (9–11), (12–14), (15–19), (20 & Over)
Top 5 Tour Cities: Atlanta, GA: April 24, 2020; Dayton, OH: Feb. 14, 2020; Lancaster, PA; Feb. 21, 2020; Saint Paul, MN: March 20, 2020; Woodbridge, VA: April 3, 2020
2020 Nationals:
Gatlinburg, TN: July 2


Onstage New York

Directors: Joe Lanteri & Leah Brandon
877-692-5678
info@onstagenewyork.com
onstagenewyork.com
Age Divisions: Mini (7–10), Junior (11–12), Teen (13–15), Senior (16–18), Prep (6 & Under), Open (19 & Up)
Performance Opportunities; Scholarships Available


Rainbow Dance Competition

714-995-5883
info@rainbowdance.com
rainbowdance.com
Age Divisions:
Limitless Starz (Special Needs): Mini (5 & Under); Starz of Tomorrow (Recreational): Petite (6–8); Rising Starz (Competitive): Junior (9–11); Elite Starz (Competitive): Teen (12–14)


Starbound National Talent Competition

Director: Sandra Coyte
609-693-0563
info@starbound.net
starbound.net
Age Divisions: Junior Petite Intermediate, Competitive & Elite: (8 & Under); Junior Intermediate, Competitive & Elite: (9–10); Junior Preteen Intermediate, Competitive & Elite: (11–12); Teen Intermediate, Competitive & Elite (13–14); Senior Intermediate, Competitive & Elite (15–16); Super Senior Intermediate, Competitive & Elite (17 & Over)


Starpower Talent Competition

Director: Noelle Pate Packett
301-752-4538
daniella@starpowertalent.com
starpowertalent.com
Age Divisions: Novice, Intermediate, & Advanced: Minis (8 & Under), Juniors (9–11), Teens (12–14), Seniors (15–19); Advanced: Adult (20 & Over)
2020 Nationals: Atlantic City, NJ: June 25–29; Orlando, FL: July 2–6; Branson, MO: July 3–7; Uncasville, CT: July 8–12; Ocean City, MD: July 9–13; Myrtle Beach, SC: July 15–19; Anaheim, CA: July 15–19
Scholarships Available


Throw Down Dance Challenge

Director: Adrienne Kellett
732-861-6482
sales@throwdowndance.com
throwdowndancechallenge.com
Age Divisions: Recreational & Competitive: Minis (5–7), Petite (8–9), Junior (10–12), Teen (13–15), Senior Teen (16–19), Adult (20 & Up)
Top 5 Tour Cities:
East Brunswick, NJ; Jackson, NJ; Somerset, NJ; Yardley, PA


Ticket to Broadway

Directors: Joel Kamensky & Lori Brown
855-284-2538
info@tickettobroadway.com
tickettobroadway.com
Age Divisions: Novice, Intermediate, Advanced: Minis (6 & Under), Petites (7–9), Juniors (10–12), Teens (13–15), Seniors (16–19), Adult (20 & Up)
Top 5 Tour Cities: Wilmington, DE: Feb. 21, 2020; Akron, OH: April 17, 2020; Lancaster, PA: April 24, 2020; Pittsburgh, PA: May 1, 2020; Somerset, NJ: March 13, 2020
2020 Nationals:
Hershey, PA: June 21


Universal Ballet Competition

Directors: Lissette & David Lucas
305-582-7877
info@universalballetcompetition.com
universalballetcompetition.com
Age Divisions: Pre-Competitive Intermediate (8–11), Pre-Competitive Competitive Level (8–11), Junior Intermediate Level (12–14), Junior Competitive Level (12–14), Senior Intermediate Level (15–19), Senior Competitive Level (15–19)
Top 5 Tour Cities: Salt Lake City, UT: Jan. 3–5, 2020; Miramar, FL: Feb. 14–16, 2020; Atlanta, GA: Feb. 28–March 1, 2020; Houston, TX: March 20–21, 2020; State College, PA: May 15–17, 2020
Performance Opportunities; Scholarships Available



World Dance Pageant

Directors: Chrystan Sheatzley & Jill Wolins
240-412-1804
chrystan@worlddancepageant.com
worlddancepageant.com
Age Divisions:
(8 & Under), (9–11), (12–14), (15–19)


CONVENTIONS


Groove Street Productions Dance Conventions

Directors: Joanne & Alex Pesusich
604-449-2488
info@gspdanceconventions.com
gspdanceconventions.com
Popular Instructors: Liz Tookey, Luther Brown, Tara Jean Popowich, Sabrina Phillip, Scott Forsyth, Carlo Atienza
Scholarships Available; Class Divisions: Ability


Power Pak

Director: Chrystan Sheatzley & Noelle Pate Packett
240-412-1804
chrystan@powerpakdance.com
powerpakdance.com
Age Divisions: (7–11), (12 & Over)
Top 5 Tour Cities: Orlando, FL: July 1, 2019; Ocean City, MD: July 8, 2019
Popular Instructors: Mark Orsborn, Marinda Davis, Jill Wolins, Wyatt Rocker, Jason Williams, Sky Hoffmann
Performance Opportunities; Scholarships Available; Class Divisions: Ability


COMPETITIONS & CONVENTIONS

24 Seven Dance Convention

Director: Danny Wallace
818-432-6085
info@24sevendance.com
24sevendance.com

Competition


Age Divisions: Sidekick (5–7), Mini (8–10), Junior (11–12), Teen (13–15), Senior (16–10), Teacher/Studio Owner (18 & Up)
Top 5 Tour Cities: San Diego, CA: Nov. 8, 2019; Birmingham, AL: Dec. 6, 2019; Meadowlands, NJ: Jan. 24, 2020; Pittsburgh, PA: March 6, 2020; Orlando, FL: May 8, 2020
2020 Nationals: Las Vegas, NV: June 27

Convention

Popular Instructors: Randi & Hefa, tWitch, Allison Holker, Francisco Gella, Jaci Royal, Blake McGrath
Performance Opportunities; Scholarships Available; Class Divisions: Age


Adrenaline Dance Inc.

Director: Jeremy Keeton
866-695-4144
info@adrenalinedance.com
adrenalinedance.com

Competition

Age Divisions: Sparks (5–7), Minis (8–10), Juniors (11–12), Teens (13–15), Seniors (16–19)
Top 5 Tour Cities: Dallas, TX: Nov. 22, 2019; Los Angeles, CA: March 6, 2020; Denver, CO: April 17, 2020; Detroit, MI: Jan. 24, 2020; Ogden, UT: Feb. 27, 2020
2020 Nationals: Richland Hills, TX: June 27

Convention

Popular Instructors: Nick Dinicolangelo, Sonya Tayeh, Chris Jacobsen, Marcea Lane, Caroline Lewis Jones, Nick Palmquist
Performance Opportunities; Scholarships Available; Class Divisions: Age


Artistic Dance Exchange

Director: Juan Borona
516-749-8975
info@artisticdanceexchange.com
adeontour.com

Competition

Age Divisions: Gold Level (Beginner–Intermediate) & Platinum Level (Intermediate–Advanced): Minis (5–7), Juniors (8–11), Teens (12–15), Seniors (16–17), Adult (18 & Up)
Top 5 Tour Cities: Dallas, TX: Nov. 15–17, 2020; New Brunswick, NJ: Jan. 30–Feb. 2, 2020; Long Island, NY: Feb. 7–9, 2020; Miami, FL: March 6–8, 2020; Boston, MA: March 13–15, 2020
2020 Nationals: Long Branch, NJ: June 29-July 2

Convention

Popular Instructors: Luam, Tom Richardson, Ian Eastwood, Alex Wong, Hamilton Evans, Channing Cooke
Performance Opportunities; Scholarships Available; Class Divisions: Age


Artists Simply Human

Director: Braham Logan Crane
855-ASH-Dance
info@ashproductions.com
ashdance.com

Competition

Age Divisions: Mini Movers (4–6), Artists In Training (7–10), Intermediate (11–14), Advanced (15 & Up)
Top 5 Tour Cities: Orlando, FL: Oct. 25, 2019; Nashville, TN: Jan. 3, 2020; Philadelphia, PA: Jan. 17, 2020; New Brunswick, NJ: Feb. 7, 2020; Chicago, IL: Feb. 14, 2020
2020 Nationals: Orlando, FL: July 3

Convention

Popular Instructors: Gregg Russell, Desmond Richardson, Mia Michaels, Jojo Gomez, CJ Salvador, Dusty Button
Performance Opportunities; Scholarships Available; Class Divisions: Age


Beyond The Stars

Directors: Ginny Faubell & Nikki Tennant
609-259-8760
info@btscomp.com
btscomp.com

Competition

Age Divisions: Mini (6 & Under), Petite (7–9), Junior (10–12), Teen (13–15), Senior (16–20)
Top 5 Tour Cities: Long Island, NY; Voorhees, NJ; Akron/Youngstown, OH; Springfield, MA; Baltimore, MD
2020 Nationals: Midwest: June 21–27; Cape May Courthouse, NJ: June 27–July 3; Poconos, PA: July 12–18

Convention

Popular Instructors: Chryssie Whitehead, Serge Onik, Ashle Dawson, Marjorie Failoni, David Paul Kidder, Alyssa Quezada
Scholarships Available; Class Divisions: Age


Celebration Talent Competition

Directors: Mitchell & Robin Dettwiller
888-610-8882
info@celebrationtalent.com
celebrationtalent.com

Competition

Age Divisions: Petite (8 & Under), Junior (9–12), Teen (13–15), Senior (16–19), Adult (20 & Over)
2020 Nationals: Wisconsin Dells, WI: July 15–20

Convention

Performance Opportunities; Scholarships Available; Class Divisions: Age


CNADM: Chicago National Association of Dance Masters

Director: Michele St. Clair
815-397-6282
dance@cnadm.com
cnadmdance.com

Competition

Age Divisions: Mini (7–9), Junior (10–12), Intermediate (13–14), Senior (15)
2020 Nationals: Oak Brook, IL: July 26, 2020

Convention

Popular Instructors: Melissa Anderson, Michael Foley, Jeremy Plummer, Nick Pupillo, Julie Cartier, Victoria Barlow
Performance Opportunities; Scholarships Available; Class Divisions: Age


The Dance Effect

Director: Sarena Roubideaux
316-794-8000
thedanceeffect@hotmail.com
thedanceeffect.org

Competition

Age Divisions: Recreational & Competitive: Mini (5 & Under), Petite (6–8), Junior (9–11), Teen (12–14), Senior (15–19), Adult (20 & Over)
Top 5 Tour Cities: Tyler, TX: Feb. 21–23, 2020; Liberty, MO: April 3–5, 2020; Oklahoma City, OK: April 17–19, 2020; Fort Smith, AR; Dallas/Fort Worth, TX
2020 Nationals: Wichita, KS: June 17–21; Dallas/Fort Worth, TX: June 24–28

Convention

Popular Instructors: Fiona Star Martinek, Michelle Rambo, Brooke & Paul Gebb, Sabrina Biddle, Jessica Connelly, Lauren Alston
Performance Opportunities: Yes
Scholarships Available; Class Divisions: Ability


Dancers Inc.

Director: Dan Barris
732-685-8182
info@dancers-inc.com
dancers-inc.com

Competition

Age Divisions: Future Star, Rising Star & All Star: Minis (6 & Under), Petite (7–9), Junior (10–12), Teen (13–15), Senior (16–19); All Levels, Adjudication Only: (20 & Over)
Top 5 Tour Cities: Utica, NY: May 2020; Lancaster, PA: Feb. 2020; New Orleans, LA: March 2020; Long Island, NY: May 2020
2020 Nationals: Ocean City, MD, & Hershey, PA

Convention

Popular Instructors: Chehon Wespi-Tschopp, Ian McKenzie, Lauren Froederman, Megs Alfonso, Phil LaDuc, Ambrose Respicio
Performance Opportunities; Scholarships Available; Class Divisions: Ability


Dupree Dance

Director: Kari Anderson
888-498-2998
dupree@dupreedance.com
dupreedance.com

Competition

Age Divisions: Phaze 1 (4–7), Phaze 2 (8–11), Phaze 3 (12–14), Phaze 4 (15 & Up)
Top 5 Tour Cities: Houston, TX: Jan. 18, 2020; Saint Louis, MO: Feb. 1, 2020; Seattle, WA: Feb. 8, 2020; San Francisco, CA: Feb. 15, 2020; Chicago, IL: March 7, 2020
2020 Nationals: Chicago, IL: July 2

Convention

Popular Instructors: Erick Yanez, Terrill Mitchell, Meghan Stinson, Addison Holmes, Kobi Rozenfeld, Trevor Parmentier
Performance Opportunities; Scholarships Available; Class Divisions: Ability

Encore DCS

Directors: Rhonda Marchant & Susan Barnes
803-785-1214
susan@encoredcs.com
encoredcs.com

Competition

Age Divisions: Recreational & Competitive: Mini (5 & Under), Petite (6–8); Recreational, Competitive, Elite: Junior (9–11), Teen (12–14), Senior (15–16, 17–18, 19–24, 25 & Over)
Top 5 Tour Cities: Greenville and Myrtle Beach, SC; Howell, MI; Johnstown and Lancaster, PA; Rocky Mount, Asheville, Winston-Salem & High Point, NC; Daytona Beach, FL
2020 Nationals: Charleston, SC: July

Convention

Popular Instructors: Caroline Lewis Jones, Brandon Girouard, Kevin Cosculluela, Tiffany Haas
Performance Opportunities; Scholarships Available; Class Divisions: Age


EnerGy National Dance Competitions

Director: Gina Dudash
954-780-7177
office@energyndc.com
energyndc.com

Competition

Age Divisions: Petite (9 & Under), Junior (10–12), Teen (13–15), Senior (16–19), Adult (20)

Convention

Popular Instructors: Todd Flanagan, Gianna Martello, Tracie Stanfield
Performance Opportunities; Scholarships Available; Class Divisions: AgeConvention


Excel in Motion

Directors: Anthony & Nichole Fortunato
508-647-1000
info@excelinmotion.com
excelinmotion.com

Competition

Age Divisions: Recreational, Advanced, Competitive: Minis (8 & Under), Juniors (9–12), Teens (13–15), Seniors (16–19), Adults (20 & Over)
Top 5 Tour Cities: Lancaster, PA: Jan. 3, 2020; Mashantucket, CT: Jan. 10, 2020; Charlotte, NC: Jan. 24, 2020; Murfreesboro, TN: Feb. 14, 2020; Danvers, MA: Jan. 17, 2020
2020 Nationals: MA: June, 19

Convention

Popular Instructors: Lauren Froderman, Cyrus Spencer, Alex Wong, Ellenore Scott, Amelia Lowe, Casie GoShow
Performance Opportunities; Scholarships Available; Class Divisions: Age


Fluid Dance Conventions, Inc.

Director: Sarah Verville
866-659-5554
fluid@fluiddance.com
fluiddance.com

Competition

Age Divisions: Minis (5–7), Juniors (8–11), Teens (12–14), Seniors (15–19), Teacher ( 20 & Up)
Top 5 Tour Cities: Minneapolis, MN: Jan. 10–12, 2020; Omaha, NE: Jan. 24–26, 2020; Seattle, WA: Feb. 7–9, 2020; Sacramento, CA: March 6–8, 2020; Denver, CO: March 27–29, 2020
2020 Nationals: Phoenix, AZ: June 25–28

Convention

Popular Instructors: Victoria Moore, Todd Flanagan, Tracie Stanfield, Matthew Shaffer, Michelle Loucadoux, Kristin Sudeikis
Performance Opportunities; Scholarships Available; Class Divisions: Age

Groove

732-579-0737
information@groovecompetition.com
groovecompetition.com

Competition

Age Divisions: Novice, Intermediate, Competitive: Mini (7 & Under), Petite (8–9), Junior (10–12), Teen (13–15), Senior (16–19), Adult (20 & Over)

Convention

Popular Instructors: Olivia Cece, Gianna Martello, James Washington, Aaron Turner, Jill Lazzini, Matt Lopez
Scholarships Available; Class Divisions: Age

Headliners Dance Championships

Director: Shari Tomasiello
973-927-8007
info@headlinerscompetition.com
headlinerscompetition.com

Competition

Age Divisions: Novice: (Through 15); Intermediate & Competitive: (All Ages)
Top 5 Tour Cities: Lancaster, PA: Feb. 14, 2020; Johnstown, PA: Feb. 21, 2020; Middleton, WI: Feb. 28, 2020; Louisville, KY: March 27, 2020; Grand Rapids, MI: April 24, 2020
2020 Nationals: Poconos, PA: June 29

Convention

Popular Instructors: Jason Wise, Brandon Girouard, Kyle Van NewKirk, Angie Conte, Christina Belinsky, Brandon Porter
Performance Opportunities; Scholarships Available; Class Divisions: Ability

JUMP Dance Convention

Director: Mike Minery
818-432-4395
info@jumptour.com
jumptour.com

Competition

Age Divisions: JumpStart (5–7), Mini (8–10), Junior (11–12), Teen (13–15), Senior (16–19), Teacher/Studio Owner (18 & Up)
Top 5 Tour Cities: Greenville, SC: Nov. 1, 2019; Washington, DC: Jan. 10, 2020; Dallas, TX: Feb. 14, 2020; New York, NY: March 27, 2020; Anaheim, CA: May 8, 2020
2020 Nationals: Las Vegas, NV: June 27

Convention

Popular Instructors: Mike Minery, Teddy Forance, Katy Spreadbury, Misha Gabriel, Nika Kljun, Al Blackstone
Performance Opportunities; Scholarships Available; Class Divisions: Age


LA DanceMagic

Director: Jackie Sleight
818-541-1316
office@ladancemagic.com
ladancemagic.com

Competition

Age Divisions: Magic Minis (4–7), Juniors (7–11), Teens (12–14), Seniors (15 & Up), Breakout (12 & Up), Teacher (18 & Up)
Top 5 Tour Cities: Anaheim, CA: May 8, 2020; Santa Clara, CA: Jan. 24, 2020; Baton Rouge, LA: March 6, 2020; Dallas, TX: Feb. 14, 2020; Houston, TX: Nov. 8, 2019
2020 Nationals: Anaheim, CA: July 14

Convention

Popular Instructors: Scott Fowler, Christian Vincent, DJ Guthrie, Will Thomas, Julie Kay Stallcup, Eddie Moody
Performance Opportunities; Scholarships Available; Class Divisions: Age


NRG danceProject

Director: Rustin Matthew
877-909-4674
nrgdanceproject@gmail.com

nrgdanceproject.com

Competition

Age Divisions: Lil Spark (4–6), Mini (7–9), Junior (10–12), Teen (13–15), Senior (16–18), Adv. Pro (19)
Top 5 Tour Cities: Atlanta, GA: Jan. 17, 2020; Denver, CO: March 6, 2020; Orange County, CA: March 27, 2020; Salt Lake City, UT: April 16, 2020; Phoenix, AZ: April 24, 2020
2020 Nationals: Orlando, FL: June 28

Convention

Popular Instructors: Jennifer Parsley, Rustin Matthew, Mallauri Esquibel, Lacey Schwimmer, Ava Bernstine, Emma Bradley
Performance Opportunities; Scholarships Available; Class Divisions: Age

NUVO Dance Convention

Director: Ray Leeper
818-432-3894
go@gonuvo.com
gonuvo.com

Competition

Age Divisions: Nubies (5–7), Mini (8–10), Junior (11–12), Teen (13–15), Senior (16–19), Teacher/Studio Owner (18 & Up)
Top 5 Tour Cities: Toronto: Dec. 13, 2019; Long Beach, CA: Jan. 10, 2020; Boston, MA: Feb. 7, 2020; National Harbor, MD: March 6, 2020; Westminster, CO: April 24, 2020
2020 Nationals: Las Vegas, NV: June 27

Convention

Popular Instructors: Ray Leeper, Travis Wall, Stacey Tookey, Denise Wall, Anthony Morigerato, Martha Nichols
Performance Opportunities; Scholarships Available; Class Divisions: Age


Radix Dance Convention

Director: Eddie Strachan
818-392-3478
info@radixdance.com
radixdance.com

Competition

Age Divisions: Rookie (5–7), Mini (8–10), Junior (11–12), Teen (13–15), Senior (16–19), Open (19 & Up), Teacher/Studio Owner (18 & Up)
Top 5 Tour Cities: Anaheim, CA: Dec. 6, 2019; Boston, MA: Jan. 3, 2020; Atlanta, GA: Feb. 7, 2020; Provo, UT: Feb. 27, 2020, Portland, OR: May 15, 2020
2020 Nationals: Las Vegas, NV: June 19

Convention

Popular Instructors: Tessandra Chavez, Brian Friedman, Tabitha & Napoleon D'Umo, Tyce Diorio, Martin Harvey, Tricia Miranda
Performance Opportunities; Scholarships Available; Class Divisions: Age


REVEL Dance Convention

Director: Frank Musso
813-563-4249
info@dancerevel.com
dancerevel.com

Competition

Age Divisions: Minis (5–8), Juniors (9–11), Teens (12–14), Seniors (15–18)
2020 Nationals: Orlando, FL: July 1

Convention

Popular Instructors: Derek Mitchell, Josh Bergasse, Jaimie Goodwin, Guy Groove, Valerie Rockey, Duncan Cooper
Performance Opportunities; Scholarships Available; Class Divisions: Age


Revive Dance Convention

Director: Jeremy Keeton
866-695-4144
info@revivedanceconvention.com
revivedanceconvention.com

Competition

Age Divisions: Sparks (5–7), Minis (8–10), Juniors (11–12), Teens (13–15), Seniors (16–19)
Top 5 Tour Cities: Provo, UT: March 5, 2020; Chicago, IL: April 3, 2020; Dallas, TX: May 8, 2020; Houston, TX: May 1, 2020; San Diego, CA: Nov. 22, 2019
2020 Nationals: Orlando, FL: July 10

Convention

Popular Instructors: Merissa Gassel, Jenn Freeman, Matt Aylward, Chelsie Hightower, Sarah Reich, Matt Luck
Performance Opportunities; Scholarships Available; Class Divisions: Age


Sophisticated Productions

Director: Melissa R. Tessier
413-569-4030
info@sophisticatedproductions.com
sophisticatedproductions.com

Competition

Age Divisions: Jr. Competitive (4–6), Sr. Competitive (7–8), Novice (9–10), Pre-Professional

Convention

Performance Opportunities; Scholarships Available; Class Divisions: Age


Spirit of Dance Awards and the SDA Class Experience

Directors: Kim Ahern & Wanda Cunningham
781-924-1314
director@spiritofdanceawards.com
spiritofdanceawards.com

Competition

2020 Nationals: Cape Cod, MA: July 7–12

Convention

Popular Instructors: Ashle Dawson, Buddy Casimano, Eddie Bennett, Nuala DeGeorge, Ellenore Scott, Keenan Cooks
Performance Opportunities; Scholarships Available; Class Divisions: Age


Stage One Productions

Director: Greg Massay
405-573-7733
director@stageonedance.com
stageonedance.com

Competition

Age Divisions: Petite (8 & Under), Junior (9–12), Teen (13–15), Senior (16–19), Adult (20 & Over)
Top 5 Tour Cities: Cincinnati, OH: Feb. 28, 2020, Houston, TX: March 6, 2020; Arlington, TX: April 3, 2020; Oklahoma City, OK: April 24, 2020; Kansas City, KS: May 1, 2020
2020 Nationals: Branson, MO: June 14

Convention

Popular Instructors: Caroline Lewis-Jones, Jeff Amsden, Sky Massay-Cook, Ricky Maalouf, Danny Lawn
Performance Opportunities; Scholarships Available; Class Divisions: Age


Step Up 2 Dance

Director: Carol Wallace
781-231-0211
carol@stepup2dance.com
stepup2dance.com

Competition

Age Divisions: Novice, Competitive, Advanced, Pro-Am: (5–6), (7–8), (9–10), (11–12), (13–14), (15–16), (17–18), (19–24), (25–40), (Senior)
Top 5 Tour Cities: Queens, NY: March 1, 2020; Southbury, CT: March 2, 2020; Boston, MA: March 14, 2020, Mt. Laurel, NJ: March 28, 2020; Secaucus, NJ: May 17, 2020

Convention

Performance Opportunities; Scholarships Available; Class Divisions: Ability


Talent On Parade

Directors: Kim & Eric McCluer
316-522-4836
office@talentonparade.com
talentonparade.com

Competition

Age Divisions: Novice, Intermediate, Competitive: (All Ages)
Top 5 Tour Cities: Kansas City, KS: April 22, 2020; Des Moines, IA: April 2, 2020; Saint Louis, MO: Feb. 26, 2020; Oklahoma City, OK: March 11, 2020; Chicago, IL: May 26, 2020
2020 Nationals: San Antonio, TX; Saint Louis, MO; Kansas City, KS

Convention

Popular Instructors: Anthony Lofendo, Don Mirault, Joey Doucette, Helene Phillips, Missy & Andrew Hubbard, Matt Brekke
Performance Opportunities; Scholarships Available; Class Divisions: Ability


Transcend Tour

Directors: Carlye Flieder & Elina Gordienko
301-718-3435
info@transcendtour.com
transcendtour.com

Competition

Age Divisions: Mini (7–10), Junior (11–12), Teen (13–15), Senior (16–19), Pro (18)
Top 5 Tour Cities: Ogden, UT: Jan. 30, 2020; Newark, NJ: Feb. 21, 2020; Austin, TX: Feb. 28, 2020; Orlando, FL: March 6, 2020; Chicago, IL: March 13, 2020
2020 Nationals: Bethesda, MD

Convention

Popular Instructors: Nick Lanzisera, Sabrina Phillip, Hamilton Evans, Alan Salazar, Laura Edwards, Kelley Guise
Performance Opportunities; Scholarships Available; Class Divisions: Age


Turn It Up Dance Challenge

Director: Melissa Burns
617-283-8811
info@turnitupdance.com
turnitupdance.com

Competition

Age Divisions: Novice, Intermediate, Competitive: Tinys (5 & Under), Minis (6–8), Juniors (9–11), Teens (12–14), Sr. Teens (15–18), Adult (19-29), Adult Plus (30 & Over)
Top 5 Tour Cities: Lowell, MA; Lancaster, PA; East Rutherford, NJ; Chicago, IL; Detroit, MI
2020 Nationals: Long Branch, NJ: July 12

Convention

Popular Instructors: George Jones Jr., Alex Wong, Tina Landon, Lacey Schwimmer, Maud Arnold, Megz Alfonso
Performance Opportunities; Scholarships Available; Class Divisions: Age

Guides and Resources
Photo by Erin Baiano

Imagine attending American Ballet Theatre's prestigious NYC summer intensive, training among classical ballet legends. Imagine taking the stage at New York City Dance Alliance Nationals, competing against some of the country's best contemporary dancers. Now, imagine doing both—at the same time.

Welcome to Madison Brown's world. This summer, she's in her third year as a National Training Scholar with ABT, while also competing for NYCDA's Teen Outstanding Dancer title. (She's already won Outstanding Dancer in the Mini and Junior categories.) The logistics are complicated—ABT's five-week intensive overlaps with the weeklong NYCDA Nationals, which translates to a lot of cabs back and forth across Manhattan—but Maddie is committed to making the most of each opportunity. "I love contemporary and ballet equally," she says. "While I'm able to do both, I want to do as much as I can."

Maddie has an expressive face, endless extensions, and a quiet command of the stage. She dances with remarkable maturity—a trait noted by none other than Jennifer Lopez, one of the judges on NBC's "World of Dance," on which Maddie competed in Season 2. Although Maddie didn't take home the show's top prize, she was proud to be the youngest remaining soloist when she was eliminated, and saw the whole experience as an opportunity to grow. After all, she's just getting started. Oh, that's right—did we mention Maddie's only 14?

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