Gulf Coast Artistic Athletics LLC

Empowering Artists as Athletes

For Performing Artists

For Instructors/Studios

FACTS

✅ Performing while injured should not be a normalized practice, however when it does occur, it should be done under the council of a qualified medical professional to ensure safety and avoiding worsening the injury.

✅ Concealing an injury does not make you a better artist. It’s disappointing if you miss an opportunity, but your health is never worth it, especially for fear of scrutiny from others.

✅ Ignoring an injury until it becomes worse, could greatly prolong your recovery or time off performing and could cause long-term damage.

✅ Unless your instructor is a qualified medical professional, they SHOULD NOT be giving advice beyond nationally recognized general guidelines and SHOULD refer you to doctor or physical therapist to have your injury assessed and treated appropriately.

✅ Whether you are injured or not, rest is absolutely necessary for artistic athletes to recover adequately and ensure peak performance 👏 Your body sends you signals for a reason-listen to your body especially when you’re injured. You CAN take time off!

✅ Self-management, while not always a bad strategy, could prove to be unproductive if you’re just trying to mask an injury with random methods and following advice from the internet/friends.

Have you fallen for the fiction regarding injury management? Did you learn something new?
Drop a comment below!

FACTS

✅ Rest and recovery is vital! Taking days off does not make you less of an artist-in fact it will make you an elevated artist. By giving your body time recover and repair you will be able to perform better and reduce your risk of injury.

✅ Strength training will not make you “bulky”. It can actually improve your aesthetic and your flexibility. Strengthening is one of THE keys to improving athletic performance.

✅ All performing artists serious about progressing and reducing injury risk should consider beginning training under a qualified professional who understands artists following an individualized program. (Aka GCAA 😊)

✅ Hyper-mobility is not something to be sought after. Sure artists with hyper-mobile joints often create beautiful lines, however using extreme measures to push your body past its limit could be detrimental leading to injury, soft tissue damage or even reduced flexibility.

✅ A better approach is to accept your natural anatomy, strengthen through full range of motion and perform safe flexibility techniques to improve your mobility and lines. The more joint mobility you have, the more you will need to strengthen to use that mobility effectively.

✅ Yes it’s so common to want to look a certain way or compare when your body is your instrument. However, 1) food is fuel for your body and directly influences your performance, energy and recovery, 2) health should be prioritized over aesthetic.

✅ Performing arts is about SO much more than your body appearance. Focus on enjoying what you do and sharing your gift with the world. Focus on your athleticism and artistry. Focus on forming a healthy relationship with food and fuel your body like an athlete!

Were you surprised to read the facts about these normalized trends? Drop a comment below!

FACTS

✅ Strength training including moving through full range of motion in combination with static and active stretching, nervous system regulation and a good balance of movement, rest, life and stress management are they keys to improving flexibility.
✅ While it’s true that performing artists often need greater stretches than the average population, over-stretching and over-splits place undue stress on soft tissue structures and can lead to long term, irreversible damage and injuries.
✅ Partner stretches when done properly with supervision by a qualified professional can be a fun method of working on flexibility, however pushing on someone’s body to intensify a stretch especially when it is pushing past their limit is NEVER a good idea and could result in injury.
✅ Stretching should NOT hurt! Stretching can feel uncomfortable but should never be painful and you should not push a stretch to a painful point and hold it there.
✅ You do not have to do daily or endless stretching to see a change in flexibility. A good balance of strength and flexibility training a few times a week is sufficient.
✅ Research tells us that an effective duration to hold a static stretch is 30 seconds and an active stretch 1-3 seconds. It is not necessary or optimal to hold a stretch greater than a few minutes. Save that time for strength training!
✅ One size does not fit all when it comes to improving flexibility. Some stretches are not for every one 👏. Factors like musculoskeletal anatomy, age, previous injury, growth spurts and more play a role in flexibility expectations/outcomes. Always remember flexibility training needs to be purposeful and unique to the individual!

Did you learn something new about flexibility/stretching for performing artists? Drop a comment below!

Saturday Shoulder Stability! 💥 (watch to the end for a surprise)

The shoulder joint is capable of A LOT of motion and is one of the most mobile joints in the entire body! Being able to control that mobility and have strength in the shoulder/scapular complex is crucial for performing artists to avoid injury and improve performance with things like,

*Floor work

*Holding and controlling arms

*Partnering

*Overhead skills (hello aerial 😅)

Questions about shoulder stability for artistic athletes? Drop them below!

2 9 🩰🧁

On my birthday I always reflect on the year behind me and the year ahead. This past year was a year of change and new beginnings!

Presented my research at a performing arts medicine conference,
Started Gulf Coast Artistic Athletics,
Moved cities to my first home,
Celebrated a milestone wedding anniversary,
Took an amazing trip to Colorado,
Spent more time with family and friends,
More beach days,
Kept 5 plants alive,
Adopted a puppy,
Witnessed FL snow,
Worked on finding balance,
Pushed myself out of my comfort zone,
Progressed, regressed then progressed again in the gym
Started learning aerial arts,
Danced

What’s on tap for year 29? We will see 💫 Looking forward to training in performing arts and the gym as much as possible, more family time, travel, helping others, peace, happiness and advancing the mission of GCAA 💙

(Picture is of myself, my husband Jacob and puppy Benji 💗)

3 secrets to training success for artistic athletes 🤫💃

Number one, consistency 👏 It may take weeks, months or even years to see the progress you want but you must be consistent to see and feel a change!

Secondly, your training must be methodical. Random, sporadic workouts won’t cut it if you’re looking to see results. Work with Laura, GCAA trainer, who will design a methodical training program for you to ensure your success!

Lastly, care for yourself as an athlete! Your nutrition, hydration, sleep, stress management and more all contribute to how you progress with your training. Apply a big picture approach for big results 💪

Questions about training for performing artists? Drop a comment below!

For more information on GCAA, check out our website, www.gulfcoastartisticathletics.com

Transform your performance by prioritizing these three things.

1. Strength 💪

Strength training is one of the most impactful things you can do for yourself as an artistic athlete. Work 1:1 with Laura, GCAA owner and trainer and learn how to improve your fitness and performance.

2. Recovery ❤️‍🩹

Recovery is something that often gets missed among performing artists, however it is absolutely vital! Practice simple recovery strategies such as ensuring you get adequate sleep at night, rolling out sore muscles and taking a rest day.

3. Nutrition 🍎

Food is fuel for your body and how you fuel your body has a direct correlation to how you perform. Artistic athletes should eat nutrient dense food that they enjoy and try to incorporate protein for muscle repair!

Want to learn more about how to train and care for yourself as an athlete? GCAA has you covered. Set up a discovery call with Laura to get started!

Check out our website, www.gulfcoastartisticathletics.com

Thoughts I had as a young dancer and what I think now 💭💙

I want to be skinner

💫 I want to be stronger

I have to push through this injury

💫 I need to let my body recover

I will never get to the level I want to be at

💫 I am capable and I am enough

Who I am as an artist and human has changed greatly over the past 10-15 years. I wish I knew then what I know now, and that is why I created GCAA-to share what I’ve learned, my passion and knowledge to help performing artists excel.

Did this post resonate with you? Drop a comment below 💃

For more information on GCAA, check out our website, www.gulfcoastartisticathletics.com

Believe you are capable and you can achieve more than you ever thought possible 💫

Pain, injuries and body aches/irritation, let’s chat! 💃

❤️‍🩹 Pain is NEVER a normal part of participating in performing arts. Pain is your body signaling you that something isn’t right.

❤️‍🩹 You should listen to that alert to avoid making your condition worse and so that you can get back to performing pain-free asap! If you think you may be injured, please let your instructors know and seek guidance and care from a qualified medical professional such as a Doctor (MD) or Physical Therapist (PT).

❤️‍🩹 Injuries most commonly onset two ways, 1) gradually over time or 2) through a specific incident.

❤️‍🩹 Some injuries DO require time off performing, some injuries DO NOT require time off performing however may require participation in rehab, increasing rest/recovery, decreasing physical activity volume and/or movement modification.

❤️‍🩹 For those nagging body aches/areas of irritation we must consider that one or many factors may be contributing to what you’re experiencing.

❤️‍🩹 Examples of those factors are inadequate recovery, poor technique, imbalances of strength/flexibility, poor stress management, inflammation and more.

Questions? Drop them in the comments below!

The secret to decreasing injury risk and enhancing performance 🤩

What is cross-training? Training in a discipline other than the athlete’s primary discipline for the purposes of improving athletic performance and reducing incidence of injury. So for a dancer this could be something like strength training to perform better!

If you struggle with injuries or feel like you’ve hit a wall with progressing, you may want to consider cross-training!

GCAA offers 1:1 training to artistic athletes seeking to decrease injury risk and enhance performance in a safe, effective way! GCAA understands the unique needs of performing artists and exists to help them excel 😍

Check out the specialized services GCAA has to offer at www.gulfcoastartisticathletics.com

Live Q&A with GCAA Owner and Trainer, Laura Granville Odom.

If you missed it live, or missed a chance to get your questions in, drop your question in the comments below!

Thanks to all who joined 😊

Performing artists need strong inner thighs to help improve stability, extensions, jumps and more! Check out these exercises that target the inner thighs 🦵

1. Yoga block/pillow squeezes
2. Sock slide side lunges
3. Split slow raise/lower

Interrupting your regularly scheduled performing arts wellness posts to share a special moment in PCB, Florida ❄️🏝️ Never in a million years would I have thought this was possible. Genuinely a special day to share with my family and hometown 🩵

THANK YOU DANCERS 💗 Splits and Extensions Workshop at @audienceofonedance was very fun and an awesome turn out on this gloomy day! All of the dancers did absolutely amazing working on strength and active flexibility and learning strategies to improve splits and extensions in a safe way!

GCAA is honored to educate the dance community on safe technique, performance enhancement, and injury prevention using anatomy, cues that make sense and evidence/experience based practices to empower artists as athletes 🩰💪

If you missed this workshop, stay tuned for the next one!

Out’s/In’s for elevated extensions and splits!

❌ Out’s:

-Endless stretching
-Over-stretching
-Over-training

✅ In’s:

-Breath-work
-Strengthening
-Active flexibility

To learn more about how to improve your splits and extensions in a safe way, join the Splits and Extensions Workshop @audienceofonedance in Lynn Haven, FL from 9:30-11:00 am THIS weekend! Registration is still open!

What progress can look like as an artistic athlete 🤸‍♀️

1. Increased confidence
2. Difficult skills become easier
3. Improved technique/form
4. Movement feels better
5. Prioritizing recovery
6. Developing your artistic voice
7. Improved mind/body connection

Just because you’re not where you want to be yet, doesn’t mean you aren’t progressing! The above are just a few examples of ways to recognize and celebrate progress as a performing artist. Keep going 👏

Why performing artists should always warm-up🔥 🏃‍♀️

Do you warm up before classes/performances? If the answer is no, you should absolutely consider implementing a warm-up into your routine. Here’s why!

Warming up prepares the body for the more demanding skills to come, increases blood flow, increases tissue mobility and most important serves as injury prevention!

Warming up via class work is NOT enough. Even if your warm-up is only 3-5 mins (the time before class that a lot of artists sit and talk and sit in stretches 👀) do it!

So what should you do?

Some important elements of a warm-up include, increasing body temp and heart rate, light activation movements to get muscles firing, active and dynamic stretches to improve mobility, and most importantly it should be individual to you and the specific areas you need to address prior to class! For example, if you know your hamstrings need extra love, the warm-up is the time to ensure you address this!

A warm-up should not be challenging or exhaustive. Keep it light!

Questions about warm-ups for performing artists? Drop them in the comments below!

New Year, Injury Free You 😍

Picture this… you are performing at a level beyond what you thought was possible, you are injury free, the reoccurring knee pain you had has completely resolved, you are nailing the skills you’ve been working for years on perfecting, your mind-body connection just clicks, your technique is clean, you have better energy, more stamina, increased confidence and a better sense of fulfillment as an artist.

There are A LOT of flashy exercises, informational posts, advice and opinions online to filter through theses days. Unfortunately a good bit of what you see is misinformation and could hinder you from progressing or put you even further back!

GCAA stands out among the online noise, offering services specifically for performing artists! Laura, GCAA owner and trainer, is an expert in injury prevention and performance enhancement for performing artists. She helps artists prioritize their health while doing what they love, improving and excelling in a safe way!

Apply for training today! Become a GCAA athlete. Watch yourself transform. New year, no limits! 💫

Minimize your Risk of Injury ❤️‍🩹💃

Performing artists, here are two things to prioritize if you want to increase your injury resilience:
1. Strength/cross-training.
2. Recovery/rest.

Performing artists are athletes and must care for themselves as such. Prioritize these two things and you may start to notice positive effects like less body aches, improved energy and overall enhanced performance.

Self-Massage for Recovery 💆‍♀️💃

Self-massage can be very useful to help improve soft tissue tension and alleviate the feeling of sore muscles thus aiding in recovery.

Some options for self-massage include use of hands, thera-gun or foam rolling! Professionally trained hands can identify areas of tension to target, however here are some guidelines for the novice to get started.

Start with gentle pressure then increase as you can tolerate; feeling like you are addressing areas of tightness/tenderness but not eliciting pain! Use caution with foam rolling as you are using the weight of your body to apply pressure; an aggressive approach could cause bruising or increased soreness.

When done properly, self-massage can be an incredibly helpful tool for recovery for performing artists!

Nutrition and Hydration for Recovery 💫

Food is fuel for your body. Nutrition plays a huge role in energy levels and how you perform and recover. It is important to ensure you are eating enough to support your daily needs and performance level. Water intake is vital (literally) especially when you are participating in large amounts of physical activity and sweating (hello performing artists). Try keeping a water bottle with you at all times and set a goal for how many times you will refill it each day! Some days your thirst cues may fluctuate, but this practice helps create a good habit to help ensure you are consuming enough to perform at your best!

Active Recovery and Rest ☮️ 💤
Two things you should be doing as a performing artist for optimal recovery and wellness.

Active Recovery: Low intensity exercise that can be performed after a strenuous week of classes, rehearsals or other heavy physical activity. Examples are walking, biking or stretching.
Rest: Refraining from engaging in physical activity. Examples are relaxing on the couch with a good movie, having lunch with a friend or engaging in your favorite non-physical pastime.

The TRUTH about working quads as a performing artist🦵💃

Raise your hand if you’ve ever been told don’t do ____ or your quads will get bulky 🙋‍♀️ I was once told by a ballet teacher that excessive work in plie would make my quads big 🤯

Unfortunately these type of comments, often coming from instructors, are all too common, harmful, untrue and focused on body composition/aesthetic rather than function.

The TRUTH:

1. Performing artists NEED strong quads! Quad strength is crucial to meet the physical demands of the art form for technical skills like leaps, extensions, you name it!

2. Strengthening your quads can help decrease susceptibility to injury AND improve your performance including power, stability and overall strength.

3. Strength training does not directly correlate to an increase in visible muscle size. There are many factors which contribute to increasing muscle mass. Your “risk of becoming bulky” as a result of strength training or just using your quads to perform is extremely low.

Are my hip flexors tight or weak? 🤷‍♀️

When a muscle feels tight, often the first inclination is to stretch it, however sometimes the muscle or maybe even a surrounding muscle in fact needs strengthening. This may be difficult to determine on your own, but it is important to be aware that stretching a tight feeling muscle is not always the best solution.

So if my hip flexors are weak, how do I strengthen them? Great question! There are a wide range of exercises to choose from, but a good one to start is a standing march with a resistance band around your mid-foot.

This exercise challenges both the hip flexors and core, and will help you achieve higher, more controlled extensions and improve your overall stability and in turn enhance your technique and performance.

Do you deal with tight feeling muscles, but stretching isn’t helping? You may benefit from working with a skilled professional like a GCAA trainer who can assess your movement and provide exercises to address and improve that tightness so that you can perform stronger and smarter!

Thankful for all the body does to support artistic expression and athletic movement so that we can enjoy sharing our gifts and passions and make a difference in the world 🙏 🍁 💃 🌎

Today I am thankful for good health, friends and family and this growing GCAA community. What are you thankful for today? Drop a comment below!

Reminder! Today is the final day to redeem Black Friday special offers for personal training and custom training programming. Check out these offers via the Nov offers highlight and more information on GCAA services at www.gulfcoastartisticathletics.com.

How does strengthening make you a better artist? 💃

-Less prone to sustaining an injury.
-Decreases and often resolves nagging body aches and irritation.
-Improves technical skills and performance.
-Improves mind-body connection.
-Improves athletic capacity.
-Improves control.

The benefits of strength training for performing artists are numerous, but hopefully the list above provides some insight as to how strengthening can make you a better artist and athlete!

Questions about strength training? Drop them below!

Interested in beginning an individualized training program with GCAA? Now is a great time to start, especially with our Black Friday special offers valid through this Friday. Check out our website for more information regarding GCAA services at, www.gulfcoastartisticathletics.com.

Movement flow ✨

Here is the recording from today’s movement flow live with me (Laura) owner and trainer for GCAA. Follow along and enjoy 😊

Keys to an elevated arabesque 🔑

Do you feel like you always get stuck at the same height with your arabesque? Do you feel arabesque primarily in your lower back? If you answered yes to either of these questions, check out the keys to an elevated arabesque (spoiler, it’s not stretching!)

1. Strong, stable standing leg 🦵
2. Glute and spinal strength ✨
3. Understanding how the body moves 🧠

Developing a strong, stable standing leg will not only allow for better control, but will also enhance your alignment and ability to lift your leg higher.

Strengthening your glutes and spinal muscles is imperative to improving arabesque. Your gluteus maximus is the main muscle responsible for raising your leg to the back, and your erector spinae muscles help extend and stabilize your spine.

Understanding how the body moves will improve your mind body connection, movement efficiency and in turn create an elevated arabesque.

Unlock your greatest potential and increase your injury resilience by becoming a GCAA athlete today! Check out our website, gulfcoastartisticathletics.com 💃

.pro-gallery-wix-wrapper {display: block !important;} .pro-gallery-wix-wrapper .gallery-item-container {opacity: 1 !important; display: block !important;}

@gulfcoastartisticathletics

Elevate Your Performance, Decrease Your Injury Risk and Unlock Your Greatest Potential.

Learn More

Meet Laura Granville Odom,
PTA, CPT

Gulf Coast Artistic Athletics Owner & Trainer

Performing Arts/Dance Science Specialist

I am a Physical Therapist Assistant, Certified Personal Trainer and Artist with over 11 years of experience instructing and training performing artists. I apply a holistic approach to training prioritizing safety, injury prevention, mind-body wellness, scientific principles, individualization and most of all helping performing artists achieve their goals!

I identified a gap between performing arts tradition and modern science and witnessed unsafe practices, overtraining, undue injuries and lack of education and resources among artists and educators. My desire is to fill this gap and create positive change in the industry by sharing what I wish I knew when I was a young dancer.

I created GCAA to share my passion and combined expertise in physical therapy, fitness and performing arts with artists seeking to elevate performance in a safe, methodical way with decreased risk of injury! I aim to bring science to the studio setting by educating performing arts instructors and studio owners on safe practices.

Work with Laura