A Dancer’s Guide To Self Care

As a teenager and throughout college, I knew I was supposed to take pristine care of my body, but I seldom did. As is the norm around that age, I ate unhealthy foods, stayed up late, skipped warm ups and cool downs, and for the most part there were little to no immediate consequences. Even after graduation, as I taught fitness classes and wrote articles about how important it is to take care of the body, I rarely heeded my own advice. That is, until I started working with Dance Waterloo. Outside of the comfort of a dance studio with sprung floors, my limitations became increasingly self-evident. Dancing in ever-changing conditions on uneven terrain left me in serious need of some “me time.” I completely overhauled my wellness routine. And while much of it is tailored to my specific needs, some of the takeaways I’ve learned in the process of creating the routine are applicable to just about anyone. So, I’d like to share a few nuggets of wisdom!


Stay Hydrated

There are a ton of different philosophies on how much water you should drink in a given day. But I’ve found the best, and simplest, method is to drink when thirsty. However, sometimes you don’t even realize how thirsty you’ve been until there’s a glass of water in front of you. For this reason, I recommend keeping a reusable bottle with you at all times as a reminder. Refill it each opportunity you get. As an added bonus, if you have a water bottle with you when grabbing a quick mid-day bite, you might be less tempted to order a sugary beverage with your meal. Win-win.

Pro Tip: Sometimes our bodies’ mistake thirst for hunger. So if you feel hungry at an odd time, try reaching for your water first to avoid unneeded snacking!


Get Some Rest

Getting enough sleep is essential for the brain to function optimally and for the body to recover from the day’s wear and tear. Each adult needs somewhere between seven and nine hours of sleep each night. But sleep alone is often not enough for the busy, modern American. That’s where rest comes in.

Try implementing 15-30 minutes of constructive rest. Lie supine (on your back) on the floor with your lower legs propped up on a chair. Ideally, do this in a dark, quiet space and listen to your breath. Physically, this posture optimally aligns the spine and enhances blood flow from the legs back to the heart. Mentally, it is a form of meditation and if done in the evening, it reduces feelings of restlessness when going to bed later on. While I do this just about every day now, it is especially helpful on the days you’ve spent excessive time on your feet, had a vigorous workout, or are having trouble settling your mind.

Pro Tip: On particularly strenuous days, I sometimes add a heating pad to my lower back.


Pamper Yourself

It is really easy to put yourself all the way at the bottom of your priority list, especially if you have a demanding career, growing family and/or prominent social life. But every once in a while it’s important to treat your mind and body as well as you treat your friends, colleagues, and pets! For me, this often looks like Epson salt baths, self massage, watching a good (or sometimes really bad!) television show or sitting by the pool. Determine what makes you feel relaxed, pampered and important and go for it!

Pro Tip: You should literally schedule these activities into your life – that’s right, I’m talking about writing it down in your planner. If you allot a specific part of your day/week to pampering yourself, you’ll be less likely to put it off until “later” (a magical time in the future when everything you never end up doing is often sent).   


Implementing these three practices – hydrating, resting, and pampering yourself – will have you feeling energized, healthier and more in tune with your body. But finding time for all this may seem daunting. If that’s the case, start slow and pick just one tip to focus on. Once you’ve incorporated it into your routine you can add the others at your own pace. Tell us how you plan to take care of yourself in the comments below!

Laura Merkel


Dance Waterloo

Filling Green Space with Art


Rendering courtesy of Waller Creek Conservancy

Earlier this year, Waller Creek Conservancy and The Contemporary Austin joined together on a one-of-a-kind public art initiative to bring the internationally-renowned known artist, Orly Genger, to downtown Austin to create Hurlyburly––the site for our upcoming performance Panorama Playground.

The Conservancy is working to restore a blighted Waller Creek in downtown Austin and create authentic places for Austinites to experience parks, green space, and art. We sat down with the Conservancy’s Communications Manager, Dana Efthim, to learn more about their mission and the parks district they are working to restore.

What is Waller Creek?

Waller Creek is a waterway running in the heart of downtown Austin that is often forgotten as many Austinites don’t even know it’s here. But the Conservancy is working to change that. We are focused to restoring and revitalizing a mile-and-a-half stretch of Waller Creek, from 15th Street to Lady Bird Lake, into an ecologically sustainable waterway. The creek connects to multiple park spaces, Waterloo and Palm Park, that are being renovated into places for education and free programming.

How and why was Waller Creek Conservancy formed?

The Conservancy is a 501(c)3 founded in 2010 by three visionary leaders––Melba Whatley, Tom Meredith, and Melanie Barnes––in an innovative public-private partnership with the City of Austin.  Our goal is to bring awareness to the natural beauty, public gathering spaces, and restored vitality of Austin’s Waller Creek.

Why is it important for the community to care about Waller Creek?

Waller Creek is a great place for the people of Austin to come and enjoy green space. Our mission is to create a restored creek that will renew the natural environment, promote play, health and wellness, economic vitality, and mobility.  We also aim to engage the community through education, cultural events, and the arts.

Waller Creek Conservancy

Rendering courtesy of Waller Creek Conservancy

What is the Conservancy’s vision for Waller Creek? What are you currently doing to achieve this vision?

Once complete, the Waller Creek parks district will include more than 37 acres of newly designed and connected urban parks and public space, along with more than three miles of revitalized hike and bike trails. Neighbors and community members have already been helping to shape the park spaces through community engagement activities and programs in the parks.

What kind of opportunities does the community have to get more involved with Waller Creek Conservancy?

There are so many ways to get involved! Opportunities to volunteer span from creek clean-ups to family and kids’ programming. We also have a young leaders group, GenWaller, focused on advocating and bringing awareness about the Conservancy’s mission and the project. We encourage the community to check out our free programs and sign-up at We are a non-profit, so we rely on funding from people within the community–– every dollar helps!

Why is the Waller Creek Conservancy excited about for the premiere of Panorama Playground at Hurlyburly?

As an interactive installation, Orly Genger’s Hurlyburly has welcomed Austinites and visitors to experience art along Waller Creek in such a unique way. The installation invites play and movement and this combination of art, music, and dance will ignite such a dynamic evening.  We can’t wait!  We also look forward to Panorama Playground bringing new energy and interest to Waller Creek.

Rending courtesy of Waller Creek Conservancy

Rending courtesy of Waller Creek Conservancy

Dance Waterloo is extremely thankful to partner with such an amazing Austin initiative.  We thank Waller Creek Conservancy for their efforts in cultivating an environment that inspires Austinites to always show love to our beautiful planet. To find out more about Waller Creek Conservancy and their new parks district, visit


And don’t forget to check out Dance Waterloo’s Panorama Playground at Hurlyburly on December 3 & 4.


By Ally Wheeler

Communications Assistant

Dance Waterloo

November 22, 2016

A Familiar Face: An Interview with Jessica Gray


National Water Dance Day, Dance Waterloo, 2016

Jessica Gray has been dancing with us for two years now. We are thrilled to create our second artistic work, Panorama Playground at Hurlyburly in just a few short weeks! We often refer to her as the Dance Waterloo “poster child”, as we have captured a ton of great photos of her throughout the past two years. Jess, originally from Rowlett, Texas, has been dancing for as long as she could walk. She attended The University of Texas at Austin where she received a BFA in Dance and is now pursuing a career in veterinary care and medicine. She plans to return to school in the near future to further her education and achieve another lifelong dream of working with animals. Jess has three older siblings, Jennifer, Chris and Edward, as well as two amazing, supportive parents, Jeannette and Brad. We asked Jessica a few questions to learn even more about this Dance Waterloo vet and her artistic mind.

What has been your favorite experience or memory with Dance Waterloo within the past two years? 

In my two years of working with Dance Waterloo, my favorite experiences has been the rehearsals. A rehearsal with Morgan or Rachael leaves me feeling enlightened, more aware, and often with a different perspective. They make dancing so much more than just movement. Their rehearsals are my playtime and my time to heal.

You’ve been in Austin for quite a while now! What made you choose to stay here post-grad? What do you love about dance in Austin?

I decided to stay in Austin post-grad because I wanted to stay in my home state of Texas, but also to be in a place that fosters an artistic point of view. Austin is a place where dreams are alive and thriving and creativity abounds – what’s not enticing about that?

What do you like to do in your free time? 

I like to write, read kooky novels, and watch cult classic films and TV shows. I also love to rock climb, to go out with my friends, and play and cuddle with my dog, Bear. Bear is my world, and my only fur-baby when I’m not helping and caring for other people’s pets.

Who has been a big support to you as you have grown as an artist?

My best friends, Maggie, Hillary, and Jennifer, have always been a big support system for me when it comes to growth as an artist and as a human being. However, my parents have always been my biggest supporters on and off-stage. My dad’s favorite memory of me growing up is driving to dance competitions and playing The Boys Are Back In Town by Thin Lizzy, to get hyped for the long day ahead. It always helped calm the jitters long enough to get ready for the solo competitions.

You are currently in rehearsals with Dance Waterloo for Panorama Playground at Hurlyburly. What has this experience been like for you? What’s difficult? What’s exciting? 

Thus far, the rehearsal process for Panorama Playground at Hurlyburly has been both exciting and unnerving all at the same time. It’s a good kind of unnerving, keeping us all hyper aware and ready for anything. The studio rehearsals were a breeze, but working at the site, on the painted, recycled lobster rope, holds many colorful obstacles to overcome. I don’t realize how challenging it is until I am there trying to work through movement, and once we are done it feels like a dream, having accomplished something that felt so difficult in the moment. And then being told afterwards by Morgan or Rachael that whatever I’m doing looks exceptional is sometimes surprising but so exciting. It is very fulfilling to beat the obstacles, to take on new challenges each time and come out on top – literally, standing on little Hurlyburly hills.


Rehearsals for Panorama Playground at Hurlyburly, Dance Waterloo, 2016

Why do you think people should come see Panorama Playground at Hurlyburly

This performance is going to be cathartic, reminiscent of easier times. The piece is beautifully free and chaotic. It’s one of the most physically demanding sites I’ve ever worked on and it will be so rewarding to take some time to play like a child with friends and family. Plus, as an audience member, you get the option to choose your own soundscape to experience the piece. WHAT? That’s crazy! I would love to be an audience member myself just to experience that portion of the project. I know this is going to be one hell of a performance!

Thanks for taking the time to chat with us, Jess! Dance Waterloo is blessed to know and have the privilege to work with such an amazing dancer and human. We hope our journey together continues! In the mean time, we will be at Hurlyburly, experimenting and crafting a one of a kind performance, Panorama Playground. You can now reserve your multi-channel headsets for this performance. We’ll see you there, December 3 & 4.


Rehearsals for Panorama Playground at Hurlyburly, Dance Waterloo, 2016

Ally Wheeler

Communications Assistant

Dance Waterloo

October 31, 2016

New Girl On The Block: An Interview with Heidi Walter

Dance Waterloo is so excited for Panorama Playground, a site-specific performance on December 3rd and 4th at Orly Genger’s Hurlyburly along Ladybird Lake in Austin.  We are currently rehearsing for the performance every weekend as it is only a little over a month away!  This is Dance Waterloo’s second site specific performance and to spike everyone’s anticipation, we wanted to give you more insight on some of the dancers!  Heidi Walter is an ATX newbie and we are so thankful to work with her.  Originally from Hanover, Pennsylvania, Heidi just recently moved to Austin after living in New York for the past 4 years.  There she attended Hofstra University and received her degree in Dance Performance with minors in Biology and Public Relations.  Heidi is loving Austin and adapting to the not-so-New-York weather.  To really get to know Heidi, we asked her a few questions about dance, art, and her goals as an artist:

What is your favorite dance memory?

My favorite dance memory is from  my senior year Spring Dance Concert with the Hofstra Dance Program. I had the honor of performing an excerpt from Doug Varone’s Carrugi Suite and was even more honored to have a duet in the final section. On top of that, my duet partner was my best friend. Having that particular piece end my Hofstra Dance career could not have been sweeter. The dance was by far one of my favorites I have performed and being able to share that with my best friend was more special than I can put into words. Needless to say, I cried during our last bows.  

When did you first begin to consider yourself as a dance artist?

I have always considered myself an artist, and not just with dance. I like photography and have taken a few art classes here and there. Although the performing arts will always be my favorite, I appreciate and enjoy dabbling in other art forms.

What is your artistic philosophy?

My artist philosophy is that everyone is an artist. I think everyone comes into this world with a unique point of view and perspective.  Everyone has the ability to create; it is up to them how they interpret and execute that.

You just recently moved to Austin. What have you enjoyed most about your experience here so far?

Honestly, I have really just enjoyed experiencing a new city. For the past four years I’ve been in New York and in my mind, no city will ever compare.  But Austin is so unique and “weird” that I find I don’t compare it to New York, but simply appreciate it as it’s own unique entity.

What do you hope to accomplish in the future as a performer?  

I hope to perform until I physically can’t anymore, and then perform some more. Being on stage is the most magical experience and I don’t think I can live life without a little dose of the stage lights here and there, preferably more frequently!

You are currently in rehearsals for Panorama Playground at Hurlyburly with Dance Waterloo. What has this process been like for you so far?  

The process has been amazing.  Morgan and Rachel both have unique visions but concrete ideas of how to make those visions come to life.  Working with them and the other dancers has been a joy. I have made new friends who I can laugh with at rehearsals and will enjoy sharing the stage with. I hope to work with all of them again in the future!

And we hope to continue to work with you too, Heidi! We are so lucky to get to know, collaborate and work with such an inspirational and talented dancer. Thanks for sharing with us Heidi – Austin is happy to have you and so are we!

We hope to see you at Panorama Playground  at Hurlyburly in December. And don’t forget to stick around after the performance for an artist Q&A after the 5 PM shows to hear more about Dance Waterloo, our mission and our dancers!

By Ally Wheeler

Communications Assistant

Dance Waterloo

October 22, 2016



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