Tanya Trombly is a dancer and professional trainer (photo by Rachel Neville, courtesy Trombly)

How to Set–and Achieve–Your Dance and Fitness Goals

It's almost the new year, which means resolution-making will be a "thing" for at least the next week. And while making goals (especially fitness-related ones) is an important part of progressing as a dancer, more times than not, New Year's resolutions end up as forgotten promises.

But resolutions don't always have to result in guilt and disappointment. We talked with Tanya Trombly, a professional trainer and freelance ballerina, to find out how you can make and keep your dance and fitness goals this year.


Tailor Your Goals to Life Events

Rather than setting a few goals for the whole year, Trombly likes to make fitness goals that are connected to specific events. Be it a photo shoot or a ballet performance, Trombly says she'll set certain fitness goals that are particular to each occasion. By modifying your goals to fit your life, you'll be more likely to actually accomplish them.

Set Short-Term Goals

"I tend to do periodization goal setting, which involves smaller goals throughout the year," Trombly says. "I'll generally have weekly or daily goals, which are more immediate." These help her keep an eye on the prize, and ensure a constant effort towards progress. Then, Trombly will set longer-term goals over three- or four-month periods. The value of short-term goal setting is that there's an end in sight. "Rather than working on a daunting goal that's 12 months away from being attained, you have a more immediate possibility of improving, which can help you stay motivated," she says.

Be Flexible with Your Goal Making

Sometimes we get so set on a specific goal that we lose sight of the big picture. Being flexible with yourself and the goals you've set allows you to focus on your larger dreams. "If you're working towards a certain goal and something comes up and you need to shift your focus, give yourself that opportunity," Trombly says. "Fitness and dance goals are all about your body, so you need to listen to it."

Latest Posts


All photos by Jayme Thornton. Wardrobe styling throughout by Chloë Chadá Van for The QUIRK Group.

Lizzo's Leading Ladies: Meet the Big Grrrls

Rising pop superstar Lizzo is changing the game in all kinds of ways. (A singer who also raps and plays the flute? You'd better believe it.) But she's become an especially important leader in the body-positivity revolution. And that emphasis on diversity and self-love extends to her fabulous group of backup dancers, known as The Big Grrrls.

Keep Reading SHOW LESS
Because there's never been a better time to get your TikTok on. (Getty Images/TikTok)

7 of the Best TikTok Dance Challenges to Learn While Stuck at Home

Right now, a lot of us are social-distancing. Which is a good thing for the community. But for dancers, being at home—read: not in the studio—can be especially tough.

Enter TikTok. The app is blowing up right now, with everyone from Hailey Bieber to LeBron James to former Bachelorette (and "Dancing with the Stars" champ) Hannah Brown making accounts to stave off the stir-craziness.

To get you started on your TikTok journey, Dance Spirit rounded up seven of the best dances for you to learn. And when you're ready to share the fruits of your TikTok labors, be sure to tag us @dancespiritmagazine—we'll repost some of our faves!

Keep Reading SHOW LESS
Getty Images

A Letter from the Editor in Chief

Hi, dance friends. It is a strange time to be a person in the world, and an especially strange time to be a dancer. As the dance community faces the coronavirus crisis, a lot of you are coping with closed studios, canceled performances and competitions, and a general sense of anxiety about how your world will look going forward.

Yes, dancers are super resilient, and there's been a lot of inspiring community-building happening. #LivingRoomDances and Instagram dance parties and virtual ballet classes with the pros are wonderful. Dance can, and should, be a bright spot in the darkness. But that weird, empty feeling you have? It might be grief. The loss of the certainty of daily class, the loss of the promise of that big end-of-year performance—that's real. The dance studio has always been a safe place; it's especially hard not to have that outlet now, when you need it most.

We're here for you. We—and our friends at Dance Magazine, Pointe, Dance Teacher, The Dance Edit, and Dance Business Weekly—are doing our best to document the hurdles facing the dance industry, and to advocate for dancers in need. We're developing more online content that will help you maintain and improve your technique while you're at home, and process the mental and emotional fallout of all this upheaval. (You can keep up with the latest stories here.) And we're still making our print magazine. We have issues planned and shot, full of great dance stories and beautiful photos. We're not going anywhere.

We want to hear from you. Talk to us. Or dance to us. Or both. We won't stop moving, and you shouldn't, either.

Margaret

contest
Enter the Cover Model Search