More Than Dance

There is a way you can take in information and not be so mean to yourself. On the dance floor observations turn into judgements fast and its because of expectations. An observation will lead us to a conclusion and when you observe with judgement that conclusion is a negative one about yourself. In this episode, we talk about how to heighten your awareness to know when the  judgements are coming. How to take note so that you can intervene. ex. Forgetting a moment in routine .. We go over how to observe and understand that one mistake is never permanent and its always fluctuating and that there is a certain time constraint with the amount of observations/dance routine. Follow:Krissy: @krissyphillipinoKDFSTUDIO: @kdfstudio

In this official anniversary of the podcast episode, get ready to hear the the best things that will help you stay consistent on your upcoming year of dance.We talk about messy action, consistency, motivation, going into the unknown, non attachment to results, and so much more!After a year of doing something you become someone you don't expect and be so excited for that!Follow:Krissy: @krissyphillipinoKDFSTUDIO: @kdfstudio

Losing never feels like a success. This episode is all about reframing to think in success when you lose so that you can celebrate. Dance is associated with growth and getting comfortable with seeing successes even if it doesn't come naturally.Sometimes its hard to celebrate because it feels like something that is not enough or not perfect enough or that the goal should happen so its no anti-climatic. Make it great, celebrate it great, and celebrate what is enough to avoid burn out and finally build confidence. Don't forget that celebration is a beautiful form of celebration .Follow:Krissy: @krissyphillipinoKDFSTUDIO: @kdfstudio

When you call yourself a dancer you become a dancer. A lot of times people may dance, but not think that they are proficient enough to call themselves a dancer. As soon as you shift out of imposter syndrome you will find that you BECOME the dancer and dance like her too and this episode will show you how and why thats the most powerful choice for you to make. Follow:Krissy: @krissyphillipinoKDFSTUDIO: @kdfstudio

Here are 3 mottos that I love and stand by when dancing and teaching my students:Get the F ThereWe don't say CAN'TStrong and WrongWe know perfect doesn't exist logically but somehow someway at dance class we think that we could get everything right and that gets in our head. These 3 mottos explained will help you reframe while your dancing and allow you to have a little bit more fun in the process.Follow:Krissy: @krissyphillipinoKDFSTUDIO: @kdfstudio

Implementing habit stacking can be one of the best things to do to improve your schedule and productivity. When you become more efficient its usually because you have learned to pair like things together in terms of energy. aka doing all the feminine tasks together and doing all the masculine tasks together so that you don't have to spend time and energy switching in and out of those personas. The example that I use to describe this is a flash back from when I used to teach group x.Creating associations between tasks that need to get done and tasks that are new to get done can be the best thing for you to bring new things into your life... (dance)You can actually habit stack your dancing schedule too, meaning pair something that you normall do (even if its an enjoyable thing) with dance class. I.e. after you come you from work and you let your dog out and play with him, get your bag packed for dance.Doing this will ensure that you will find more time for dance and less excuses.Follow:Krissy: @krissyphillipinoKDFSTUDIO: @kdfstudio

I learned this strategy a few years ago and it has helped immensly with getting those hard tasks done. Sometimes its not about the task itself its about how infrequent that task is so the experience you have with it isnt as rehearsed so it feels harder/more annoying than it has to. When these tasks take up brain space they prevent us from feeling clear and ready... especially on the dance floor. I am excited for you to start using this strategy and stop putting off those small annoying tasks. You might also find that using this strategy helps you get to the dance floor and have a clearer, more present mindset while you are there.Follow:Krissy: @krissyphillipinoKDFSTUDIO: @kdfstudio

One thing you might not know as a beginner dancer: learning dance is like a roller coaster. In this episode I compare the experience of learning how to dance to the experience of going on a roller coaster and this is one of my favorite analogies to use because of how much they align. We definitely can assume that dance is not a treadmill, you know that, but I bet you didn't think it would be as crazy as a roller coaster. The ups , the downs, the not knowing where it s going. Hard to predict, lots of feelings, the unknown, feeling like you can't handle it. Knowing this will train yourself for intensity and give yourself the opportunity of vulnerability which will enhance your learning and teach you about trusting the process and surrendering; amazing gifts to gift yourself.Follow:Krissy: @krissyphillipinoKDFSTUDIO: @kdfstudio

What if 100% didn't mean flawless, it meant fully present. In this episode you will learn a reframe so that giving 100% is more attainable. Learn how to give 100 and not expect to be 100.We think about the two "P" words: perfection and participation. Dance is so hard and 100 percent of participation actually means a lot, if not more, than perfection.  100 percent of effort = effort points.We also discuss the idea of being all in and not be fully all in. Your all in can be your effort all in, instead of everything below being all in. Pick one thing to be "all in" with:effortenduranceparticipationexecutionperformance qualityinstead of all. I share the story of how I went all in 100% with podcasting and how it still didn't feel perfect. I gave my 100% of my effort.All in is all or nothing thinking. You can be "all in" on one thing without being all in in everything. Your all in can be your effort.In dance "full out" doesn't mean flawless and 100 percent is presence and means committing even when its messy. I did not show up a perfect podcaster just like you might not be perfect as a dancer .. .but I hope you learn to still show up 100% in effort.Follow:Krissy: @krissyphillipinoKDFSTUDIO: @kdfstudio

To build confidence means you are building self trust. In this episode we talk about self trust and how it can be one of the best things that you pay attention to. Especially in the learning process as it can be hard to trust but doing so allows you to stick with goals and to make for the best outcome! We go into something problems that arise while learning and how self trust can help guide you such as knowing and understanding that Ego is external validation and pride is internal validation  and either one of those can come up during class. And that what makes the learning process more enjoyable and add to more improvement is if you can stay in a zone of curiosity versus defeat  And of course, celebrating your wins as that will always building self trust. The more self trust you have the more confidence you have. Follow:Krissy: @krissyphillipinoKDFSTUDIO: @kdfstudio

Your favorite Word Shift Series is back and we’re talking about the word “just.”Using the word "just" is a minimizer. It makes everything you are doing less than. And then you start to believe in the less than. “I just wanted to ask a question…”“I just thought…”“I just…”Softening your voice and shrinking your presence, trying to be easier to receive, for what? to be more likeable? At the end of this episode feel empowered to stand out and understand that your brain is listening to you when you minimize yourself. “I just wanted to ask a question” → “I want to ask a question.”"I'm just learning dance" → "I'm learning how to dance"Same sentence. Completely different energy.Let yourself be seen without watering it down first.Follow:Krissy: @krissyphillipinoKDFSTUDIO: @kdfstudio

Another word off the "NO NO" list: "I'm Sorry". This is the word that can turn into apologizing for your existence.I see people using this word to hide , to not be seen or even to seem agreeable and polite. In this episode just like in other episodes we talk about what we can say instead: thank you!Thank you for your patience. Thank you for holding space. Taking up space isn't rude or dismissive its powerful and confident. In this episode we have a reflection activity at the end that you can follow along with to analyze your "I'm Sorry" habits and how to break them. It's time for you to step into your confidence!Follow:Krissy: @krissyphillipinoKDFSTUDIO: @kdfstudio

This episode is about rejection and how, as a dancer, you actually get better at moving through it. Rejection comes up a lot. You go for things, you don’t always get them, and sometimes it can feel like it’s happening all the time. And especially as a beginner dancer the whole class experience can feel like a bunch of rejections. I share a bit about my college experience auditioning for clubs, putting myself out there, and not getting everything I went for.  It’s not always about the rejection itself, it’s about how you move through it.Being a dancer means you’re constantly recovering. You learn how to keep going, how to show up again, and how to not let one moment define you.Rejection will always be part of life and like a skill we can get better at handling it. The learning process can feel like rejection too. Like you’re not getting it, not picking it up fast enough, not where you want to be yet.Dance builds your resilience and your ability to keep going anyway and youll be able to see how practicing rejection at dance will help you deal with rejection in life.Follow:Krissy: @krissyphillipinoKDFSTUDIO: @kdfstudio

This episode is about thinking bigger and realizing that the options you see aren’t the only ones that exist.Sometimes we only ask for what we know is available to us. And anything outside of that doesn’t even cross our mind… so we don’t ask for it.I share a story from when I was younger about Britney Spears. I asked for the CD. That’s what I knew existed. It never even occurred to me that I could ask to go to the concert. That option wasn’t in my awareness.This episode goes in to 10x thinking and the mindset of abundance. You may not know to ask for it or if it exist.In dance we talk about this a lot. Actually, we talk about it in the form of comparison (which we say is a good thing sometimes because it let's us know whats possible). When you know what it is you want you can ask for it and bring it into your life. When you are starting your dance journey, you might think all that is possible is learning a few steps... but what if it was possible to learn a whole routine and perform it. More is always possible and we get to ask for it. Follow:Krissy: @krissyphillipinoKDFSTUDIO: @kdfstudio

This episode is all about endurance. I tell the story about when I first learned about the difference between endurance and cardio. Endurance is:⭐️ finding strength inside the movement⭐️ being able to breathe through it⭐️ staying present even when it gets hardWe often treat dance endurance like cardio… constant movement, pushing through, trying not to stop.When you change the way you see endurance you become a better dancer. Endurance gives you the space to live in the technique and to execute what you know. In this episode, we talk about:• the difference between cardio and true endurance• why harder choreography can actually break endurance faster• how mistakes show up more when you’re disconnected• how strength and breath help you stay grounded in movementEndurance is a secret tool that great dancers have!Follow:Krissy: @krissyphillipinoKDFSTUDIO: @kdfstudio

In this episode, we talk about finding your personal control inside dance class so you can stop fighting the process and start enjoying it.You get to decide:⭐️ how open you want to be⭐️ how curious you’re willing to stay⭐️ whether you allow yourself to mess up⭐️ if today is a learning day or a performing day⭐️ if you bring excitement with you… or fear⭐️ whether you take difficulty personally or see it as part of growthI share simple mindset choices and affirmations you can make before class even starts, like deciding ahead of time that you’ll modify for your body, push through challenges, and let yourself vibe with the music instead of judging every moment. Dance class becomes more fun the moment you realize you have more control than you think.Bringing to life the areas you DO have control can help you to shift your focus and allow you to become excited about everything else.Follow:Krissy: @krissyphillipinoKDFSTUDIO: @kdfstudio

Make the most out of your learning experience by selecting the best teacher. We brief on the dance rollercoaster. The only way to get better is to go on the rollercoaster and its best if you have the best support around you. It feels vulnerable to learn and we want to learn so much, but sometimes we just want to learn faster than our capabilities. Great teachers do this:providing a safe space for students to learnname the language and then say what it meansknowing your student's learning style and conversing to them in that language.Using tools and the timing of removalfollowing a procedure for teaching (executing a lesson)Really great teaching means being more patient than the student! I give some questions that can help you be reassured you are in the right space to learn and go over the responsibilities of the teacher and of the student to make a beautiful symbiotic relationship for best growth.Follow:Krissy: @krissyphillipinoKDFSTUDIO: @kdfstudio

Have you ever left class feeling amazing and like you understood something so well and then you go to the next class to try and apply that same knowledge only to realize that it felt stuck.We are not the same dancer every day and our bodies are always changing too!Sometimes you have those aha moments where everything makes sense, and it’s tempting to hold onto them and try to recreate them in the next class. And our body shows up differently every single day based on stress, energy, focus, everything.So instead of forcing it… we learn how to meet ourselves where we are.We talk about:• why progress doesn’t feel linear• how to check in with your body before class• adjusting your focus based on the day you’re having• noticing patterns without obsessing over themWhen you grip too tightly to a breakthrough, that’s usually when you freeze your learning.You don’t need to hold onto it.Your body remembers.This episode is about trusting that and learning how to move forward without needing it to look exactly like it did before.Follow:Krissy: @krissyphillipinoKDFSTUDIO: @kdfstudio

This episode is about hard skills vs soft skills and how practicing both is the key to becoming a better dancer!Hard skills are the obvious ones:Choreography, turns, technique… they’re exact, measurable, you know when you hit them or you don’t.Soft skills are different and not as easy to point out; you feel them:body awareness, musicality, transitions, spatial awareness, confidence, focus, adaptability.And when you’re in class… you’re always practicing something.You might think you’re just running choreography, but you’re also practicing how you listen, how you move through space, how you recover, how you show up.There’s also different energies you can tap into depending on what you’re working on.Sometimes it’s more structured, locked in, get it right.Other times it’s open, experimental, letting yourself figure it out as you go.Soft skills are the ones that don’t always get called out… but they’re the reason someone can do the same choreography and it just hits different.This episode helps you see what’s actually happening when you practice beyond just getting the steps.Follow:Krissy: @krissyphillipinoKDFSTUDIO: @kdfstudio

In this episode, I introduce four different types of schedules we can move through during different seasons of our lives and energy instead of forcing ourselves to live inside one rigid routine.Humans fluctuate and so should our schedules. Our energy changes. Our focus changes. Our capacity changes. We break down the four schedules:⭐️ The On-It Schedule: when you feel clear, focused, disciplined, and ready to execute.⭐️ The Energy-Building Schedule: when you want to show up but need your life structured in a way that gives you more fuel.⭐️ The Gentle Schedule: when energy is low and honoring where you are becomes the most productive thing you can do.⭐️ The Transition Schedule: seasonal shifts, busy periods, or life changes where adaptability matters more than perfection.This episode is about learning how to work with ourselves instead of constantly feeling like we're falling behind.When we understand which schedule we are actually in, we stop judging ourselves… and start creating a life that supports how we truly thrive.Growth is about choosing the structure that matches our reality right now.Follow:Krissy: @krissyphillipinoKDFSTUDIO: @kdfstudio

In this episode, we talk about learning how to trust your body instead of overthinking every movement. When you challenge your body and give it the opportunity to respond, it often rises to the occasion faster than your mind expects.When the brain takes over and starts analyzing every step, every detail, and every possibility, it can actually block you from doing something your body is fully capable of.This episode explores how to quiet the analytical part of the brain and allow movement to become more instinctual. Instead of trying to logically solve every step, you learn to let your body lead and trust the training you’ve already put in.Follow:Krissy: @krissyphillipinoKDFSTUDIO: @kdfstudio

Grief isn’t always obvious.Sometimes it doesn’t come with a clear loss, a ceremony, or a moment where everyone agrees something ended. Sometimes it shows up quietly through big life changes like moving, starting a new job, shifting relationships, or realizing your identity is evolving.In this episode, we talk about the sneaky kind of grief.The grief of the life you thought you were going to have.The grief that appears slowly.The kind that disguises itself as fatigue, confusion, or feeling slightly off without knowing why.We explore how expectations play a role in grief and how recognizing those expectations can help you understand what you’re actually processing.This episode helps you:• recognize grief when it doesn’t look obvious• understand how identity changes can bring emotional loss• create space for those feelings without judging yourselfAnd most importantly, we talk about how dance can help you move through it.Dance gives structure, discipline, and a place to process what’s happening inside your body when your mind is still catching up.*Disclaimer: I am not a therapist, nor do I claim to be. If you are struggling with grief seek professional help.Follow:Krissy: @krissyphillipinoKDFSTUDIO: @kdfstudio

The mirror in dance class can bring up a lot. Sometimes we look at our reflection and the first thought is, “I hate how I look.” The mirror stops being a tool and starts feeling like a judge.In this episode, we talk about changing your relationship with the mirror.Longevity in dance is a goal, and part of that longevity is learning how to exist in your body with more comfort and curiosity, not constant criticism. Dance gives us a vehicle to explore that.Sometimes the discomfort we feel isn’t actually about our bodies at all. It’s about unfamiliarity. Just like wearing clothes that don’t feel like “you” yet, seeing yourself move in new ways can feel strange simply because you haven’t embraced it yet.This episode is about building comfort over time and understanding that confidence doesn’t come from changing yourself, it comes from learning to accept where you are right now.We talk about:• using the mirror as feedback instead of judgment• building comfort levels gradually• why dance clothing or movement can feel unfamiliar at first• learning to see the mirror as information, not criticismThe mirror isn't there to question you or validate you ... its there as a tool to learn danceFollow:Krissy: @krissyphillipinoKDFSTUDIO: @kdfstudio

In this episode, I talk about how to move through setbacks without turning them into something bigger than they are. Whether it’s illness, injury, or something unexpected like a snowstorm throwing off your routine, the real work is learning how to respond without judging yourself.We don’t always control what happens  we can control how we come back.This episode is your reminder to stay grounded, give yourself grace, and keep going… even if it looks a little different than before.  This episode is to help you get over your set backFollow:Krissy: @krissyphillipinoKDFSTUDIO: @kdfstudio

Have you ever felt stuck? Like everything you are doing you are either really challenged and nothing is going smoothly, or your off?I introduce a concept that changed everything for me: the rule of thirds.Growth gets to live in three spaces:⭐️ one where you’re killing it (your flow state)⭐️ one where you’re working on it (your practice state)⭐️ one where you feel challenged (your reset state)When everything feels like the challenge zone, it’s overwhelming. You start to feel like you’re bad at everything, and that’s when motivation drops.when you understand how to balance your thirds, everything shifts.In this episode, I break down how this shows up in dance:This episode will help you:understand why feeling stuck is actually part of growthidentify which “third” you’re inrebalance your experience so you stay motivatedstop labeling yourself as bad when you’re just learningGrowth doesn't feel good all the time and its not meant to feel terrible all the time either.When you learn how to balance your thirds, you live with more motivation. Follow:Krissy: @krissyphillipinoKDFSTUDIO: @kdfstudio

Reflection is one of the most powerful tools we as humans have access to. And its important to know how to use it because our brain plays tricks on us. Our brain can train ourselves to forget things and we might remmeber it a different way. As a dancer we have the opportunity to have immediate feedback through our experience in dance:1. knowing if and when something felt wrong2. our class and performance video footage3. immediate feedback from teachers/instructionWhen you are starting dance you able to build the muscle of reflection and learn how to move forward and catalog our info so our brain doesnt trick us. I walk you though a series of questions you as a dancer can ask yourself to do reflection without judgementWe are able to get more information when we know what we need and weI teach you how to harness reflection as a tool to gain deeper practice with it and then you get to watch yourself being a more intuitive, thoughtful, reflective human because dance sharped your invisible muscle of reflection. Follow:Krissy: @krissyphillipinoKDFSTUDIO: @kdfstudio

Big change rarely starts big.In this episode, I talk about rebuilding momentum through the smallest possible steps and how lowering the bar actually helped me move forward again after returning to the gym following physical therapy.My only rule was to show up.No pressure to complete a full workout.No expectation to do everything perfectly.Even one exercise counted as a "day at the gym"Doing this created discipline and that started creating motivation. Micro commitments:reduce overwhelmexpose the excuses help you rebuild trust with yourself.I share how this applies directly to dance too: leaving class early if you need to, committing with a friend, or shrinking something that feels intimidating into something more approachable.This episode explores how tiny habits compound over time, how consistency lowers resistance, and why the real celebration isn’t perfection or massive results…It’s simply showing up.If you’ve been waiting to feel ready, motivated, or confident before starting again, this episode is your reminder that momentum begins the moment you decide that small still counts.Follow:Krissy: @krissyphillipinoKDFSTUDIO: @kdfstudio

This episode is all about picking one thing and how that single shift can completely change your experience in class.Overwhelm feels like you’re trying to fix too many things at once.I talk about how I approach class the same way I approach my word of the year: one focus creates clarity. It can be fun to think about dance like a science lab. We experiment, we repeat, we observe, and we learn. When you go into class trying to fix everything, memory, arms, facials, balance, performance, your nervous system gets overloaded and nothing sticks.Instead, I walk you through how to choose one intentional focus: memory (or the specific part that’s tripping you up) facials (which part of the face?)arms (specifically fingers?)performance qualitymusicalityWhen you stop trying to fix ten things and commit to one, everything else starts to improve naturally. Memory gets better because you’re more present. Performance improves because you’re not in your head. You breathe more, move fuller, connect more  with the music and with your audience.Mastering one thing will always feel better and be more effective than trying to master everything at once.Pick one thing  and watch everything else follow.Follow:Krissy: @krissyphillipinoKDFSTUDIO: @kdfstudio

In this episode, I break down the three sneaky things that pull you out of the moment in dance: expectations, judgment, and comparison.We talk about them separately and how they feed each other in one big mental loop.✨ Expectations: Walking into class expecting a breakthrough every single time. Expecting to “get it” immediately. Expecting to feel amazing. And when that doesn’t happen? The spiral starts.✨ Judgment: The cringe. The harshness. The “I should be better.” The shame, insecurity, defensiveness. The sneaky tone that pretends it’s helping you improve, but it’s actually just beating you down.✨ Comparison: Competing instead of connecting. Watching someone else and turning their success into your inadequacy. Feeling envy instead of inspiration.These three create a feedback loop.They keep you analyzing instead of dancing.Thinking instead of feeling.Competing instead of connecting.If you’re in your head, it’s usually one of these.This episode helps you recognize the loop, interrupt it, and come back to the moment and you deserve to be there.Follow:Krissy: @krissyphillipinoKDFSTUDIO: @kdfstudio

In this episode, I talk about two very different ways people approach learning.I love using the imagery of a giant pool:Do you walk down the stairs slowly, letting yourself adjust?Or do you dive headfirst and get it all over with?Some of us are coddlers. We like structure, validation, reassurance, and time. We want to feel ready before we fully immerse ourselves.Some of us are divers. We jump in fast, want results quickly, and sometimes skip fundamentals because momentum feels better than patience.You’re never fully ready for the things that change you. And learning itself is a skill.I talk about:• How dance reveals your learning style• Why jumping in too fast can lead to burnout or frustration• The importance of repetition, fundamentals, and time• Where momentum creates motivation • Finding the sweet spot between safety and immersionBeing a great dancer is about knowing when to slow down, when to jump, and how to work with your fear instead of waiting for it to disappear.This episode helps you figure out how you learn so you can become a better dance learner.Follow:Krissy: @krissyphillipinoKDFSTUDIO: @kdfstudio

This episode is about what happens when you overthink something so much that you don’t do it at all and how to break that pattern once and for all.I share one of my favorite phrases: Get the F there. Thinking isn’t the problem, thinking instead of doing is.I talk about my gym story and how I’m building consistency by doing exercises I’d normally overthink, trusting that I’ll adapt and figure it out after I start. The same thing shows up everywhere, packing for a trip, starting a project, going to class, stepping onto the dance floor. Dance teaches us this perfectly:You don’t get better at dancing by thinking about dancing.You get better by dancing.We talk about fear, procrastination, and the lie your brain tells you to keep you comfortable. I share a post I love that says: Your brain lies to you constantly. What you avoid ends up controlling you.This episode dives into:• why overthinking is just fear in disguise• how action gives you the answers you’re waiting for• why momentum creates motivation (not the other way around)• how micro successes build confidence over time• choosing the “right” kind of suffering (the kind that moves you forward)Everyone wants to feel confident, ready, and motivated before they begin and its really when you start doing that you begin to feel those feelings. The person who practices being the dancer becomes the dancer.The person who doesn’t… doesn’t.Follow:Krissy: @krissyphillipinoKDFSTUDIO: @kdfstudio

This episode is all about the power of “yes, and” and asking yourself one simple question:Are you saying yes enough in your life?I talk about how so many opportunities pass us by because we’re closed, tired, overwhelmed, guarded, or stuck in our ego. We say “I wish I could” instead of “yes, and how could I?”We explore “yes, and” through dance, improv, contact improv, and real life  where movement is a conversation, curiosity leads the way, and not needing to worry about being wrongThis episode breaks down how to:adopt a yes-and mindset without abandoning your boundariesseparate yourself into your higher self when resistance shows upsay yes even when it’s uncomfortable, imperfect, or tiringhold two things at once: “yes I want this” AND “I need rest”stay open while still honoring your energycheck when your no is coming from ego vs self-respectI talk about practical examples going to class even when you’re tired, leaving early when you need to, starting conversations, small gestures of openness, and how “yes, and” creates more connection in rooms, relationships, and community.This isn’t about saying yes to everything.It’s about saying yes with awareness."Yes, and” can sound like:• Yes, I want to go... and I’ll leave early.• Yes, I care.. and I need to do this first.• Yes, this is hard... and I’m still showing up.When you live in “yes, and,” you stay open to different paths to the same destination And that’s where growth, creativity, and momentum live.Follow:Krissy: @krissyphillipinoKDFSTUDIO: @kdfstudio

This episode is about presence, perfection, and learning how to actually enjoy your life while you’re living it.I share a story from a really epic night where performance team was part of something amazing. The execution was incredible, everything flowed, and the event itself was unreal.I was so focused on analyzing it, critiquing it, and thinking about how everything could be “better,” that I didn’t fully experience the joy of it while it was happening. And when I looked back later, I realized it was 200% fun. I just didn’t let myself feel all of it in the moment.This episode is about that pattern.How perfectionism makes us miss the good part.How overthinking replaces presence.How comparison energy pulls us out of now and into somewhere else.How we’re so good at reflecting and critiquing and improving, and not always good at enjoying.We talk about why joy is fleeting, why contrast matters, and how happiness doesn’t always come in the way we expect it to. How sometimes we don’t realize how good something is until it’s over and how to change that.I walk you through simple practices to help you stay present:preparing your mind for moments you’re excited aboutmaking mental notes instead of mental critiquesnaming what feels good while it’s happeningcatching perfection and comparison in real timecreating rituals around experiencesletting evaluation happen later instead of duringPresence is a skill, like dance, like choreography, like performance. It’s messy. It takes practice. And it’s learnable.Follow:Krissy: @krissyphillipinoKDFSTUDIO: @kdfstudio

Feeling overwhelmed doesn’t mean you’re behind. It usually means you care, you’re thinking ahead, and you’re holding too much in your head at once.In this episode, I talk honestly about what’s been overwhelming me lately and why overwhelm often shows up when we’re future-focused, growing, and trying to become something new. I break down how our brains pile everything together, what needs to happen now, what future-you has to handle, and the pressure of not being “there” yet, and why that creates so much mental noise.I reference Mel Robbins’ concept of the brain dump and walk you through how to get everything out of your head and onto paper so you can actually see what’s real, what matters right now, and what doesn’t need your energy yet. We talk about categorizing your life, ranking what’s important, and learning how to focus on one thing instead of carrying a hundred unfinished thoughts.I also connect this to dance: how overwhelm shows up when we think we aren’t a dancer until we can execute something perfectly, and how that mindset makes learning feel heavier than it needs to be. Becoming something requires time, repetition, and patience, and overwhelm often comes from trying to live in the “having” before fully allowing yourself to be in the “becoming.”This episode will help you:• Understand why overwhelm happens• Calm the mental spiral without doing more• Use a brain dump as a tool, not a to-do list• Focus on what actually matters right now• Stop measuring yourself against an imaginary finish lineIf everything feels important, nothing feels manageable. This episode brings you back to clarity, alignment, and the next right step without pressure.Follow:Krissy: @krissyphillipinoKDFSTUDIO: @kdfstudio

There’s a phase of growth that feels uncomfortable enough to make you question everything, and most people quit here because they don’t understand what’s happening.Dance teaches this perfectlyWhen something is being rebuilt, it looks chaotic in the middle. Foundations crack. Pieces are removed. The space becomes unusable for a moment. And if you don’t know that this is part of the process, you’ll think something has gone wrong. Think of anytime you have observed construction within a house.Dance has an ugly stage (EP 3 FOR MORE) and it’s actually a beautiful one. It’s the moment where what was can no longer support what you’re becoming. It reminds me of the Tower card in tarot. Things fall apart, not as punishment, but because the old structure can’t hold the next version of you.Perfectionists struggle here the most.We want progress to look smooth. Predictable. Organized. But real transformation isn’t tidy. It’s disorienting. It asks for trust before clarity. It asks you to stay when you don’t fully know what’s coming next.Some people hit this phase and decide it’s not for them. They don’t like the discomfort. They don’t like not knowing. So they stop and and they stay stuck exactly where they are.Others learn how to stay.They let things be messy. They let choreography fall apart. They let themselves feel awkward without deciding it means failure. They trust that something stronger is forming underneath it all.Some people will say, “It’s okay, you don’t have to do this.” And while that sounds kind, comfort can quietly keep you stuck. You have to get selective about whose voices you listen to when you’re in the middle of becoming.Messy doesn’t mean wrong. It means something real is happening and if you can stay through the discomfort,  trust the process before it looks pretty, you can have amazing transformation. Dance  teaches you how to stay with yourself when growth gets uncomfortable, and that changes how you move through everything.Follow:Krissy: @krissyphillipinoKDFSTUDIO: @kdfstudio

In this episode, we talk about stage presence, what it actually is, why it matters, and how to build more of it.I start with a moment I’ll never forget: watching a dancer perform like she did not want to be there. She did not know the skills of stage presence and it showed.There are times when endurance is the thing you need to train. And then there are times when presence is the missing piece.I introduce one of my favorite reframes: you as the performer are the host of the party. Think Gatsby-level hosting. The performers are the hosts, the audience are the guests, and the entire experience is a ping-pong exchange of energy. You give, they give back. And great performers know how to start that exchange.We talk about:Why stage presence isn’t fake or “acting”, it’s real emotion, on purposeHow to move from performing steps to performing feelingsThe power of eye contact and learning how to see your audienceLetting go of perfection when things feel unpredictable on stageWhy presence makes people feel something, and that’s what they rememberI also share a story about an incredible street performer Josh and I watched in Salem "The Real Snap Boogie", and how masterfully he read the crowd, pulled them in, and adjusted in real time. We talk about practical tools too:Mirror drillsActing and role embodimentThe “light beam” concept, how energy moves out and upWhy showcasing the best of you on stage actually improves your real lifeStage presence is about letting people experience the best of you.And yes, I give you a specific drill to practice so you can start building this immediately.Follow:Krissy: @krissyphillipinoKDFSTUDIO: @kdfstudio

In this episode, I talk about the one skill that will instantly make you a better performer, whether you’re dancing, speaking, or showing up in any room where eyes are on you.I introduce the idea of anchoring to an audience member.I share stories from performing on stage, including how easy it is to get so dialed into your performance that you lose awareness of what’s happening around you, and how one unreceptive face can completely throw your nervous system if you let it.From there, I talk about a recent women’s conference I spoke at and how, mid-performance, I was actively reflecting: What’s working? What’s landing? Instead of scanning the room for approval, I locked in on the person who was visibly excited.This is something comedians do incredibly well with crowd work. They understand that performance is an exchange. Giving and receiving. I walk you through:    •    How to find your anchor    •    What body language to look for    •    How eye contact creates safety and grounding    •    Why you don’t put the energy back on yourself when something feels off    •    How to return to your anchor anytime you feel offYour anchor becomes your safe point. When you focus on them, you remember that what you’re offering matters. You remember that you deserve to be on that stage, even in unfamiliar environments.This episode is about learning how to feel supported while performing, trusting the exchange, and letting one receptive person ground you so you can give everything you’ve prepared confidently.Follow:Krissy: @krissyphillipinoKDFSTUDIO: @kdfstudio

This episode is all about how dance makes you a better decision-maker, and ultimately, a better person.I break down six ways dance trains your brain and nervous system to move through life with more clarity, confidence, and trust, even when you don’t have all the answers.We start with instinct. Dance teaches you how to trust yourself, to mess up, go for it, and commit fully. You learn to rely on your training, your technique, and your experimentation (improv). Instead of overthinking, you move, adjust, and get feedback faster. Those micro decisions on the dance floor add up,  and suddenly, you’re making faster, cleaner decisions everywhere else.We talk about commitment and ownership. Dance trains you to choose and stand by it, even when you’re unsure. Sometimes the move isn’t perfect, but clarity almost always reads better than hesitation. People respond to decisive energy, and dance teaches you how to embody it.We go into flow state, that place where things click, creativity opens, and decisions feel obvious instead of heavy. Learning how to access flow through movement teaches you how to find that same alignment off the dance floor.We also explore resilience and recovery, knowing when to push, when to pull back, when to go on offense, and when to protect your energy. Dance gives you a felt sense of your goal and teaches you how to recalibrate without spiraling.And finally, we talk about getting out of your head and into your body. Less analyzing. More feeling. Dance teaches you when to think, and when to let go.This episode is about learning to trust your internal compass, move with clarity, and make decisions that feel grounded instead of forced,on the dance floor and in real life.Follow:Krissy: @krissyphillipinoKDFSTUDIO: @kdfstudio

This episode is about learning how to love something on purpose as opposed to the way we think we should love something: instantlyAs a dancer, I’ve always learned how to love music. If it doesn’t hit immediately, I don’t write it off. I already know I want to love it, and that changes how I listen. I can’t tell you how many times we finish a song in class and someone says, “I didn’t like this at first… and now I’m obsessed.” And that’s the magic. The choreography. The movement. The way dancing to something creates a relationship with it. That mindset is a big reason why I don’t announce class titles ahead of time, because the second people think they know what they like, they stop letting themselves be surprised. Sometimes the things we resist end up being the things we treasure the most.In this episode, I talk about why we don’t like things at first (specifically in terms of music)maybe we don’t like the artistmaybe it’s not our usual stylemaybe it reminds us of something we don’t likemaybe it feels repetitivemaybe we don’t understand how we’d move through it yetAnd then I walk you through the art of learning to love, sometimes love comes after familiarity, not before.We talk about:habit and exposure (and why repetition actually matters)how context changes everythinghow music becomes meaningful once it’s attached to memorywhy confidence grows from competence, and competence creates appreciationI also connect this to life and relationships. The way I love Josh now is not the same way I loved him at the beginning, it’s deeper because I know more. I have more appreciation because I know more about him. This episode is about meeting things where they are, letting them teach you, and allowing love to grow instead of demanding it show up immediately.Appreciation isn’t passive, It’s a skill we get to practice!!Follow:Krissy: @krissyphillipinoKDFSTUDIO: @kdfstudio

This episode is about knowing yourself well enough to build a life that actually feels good to live in using an activity called the Wheel of Life (or life pie) and why you are never just one thing even when you accidentally live like you are.We talk about how it’s easy to base your worth on one slice of the pie (work, fitness, dance, productivity), without realizing how much the other slices are quietly pushing and pulling on your energy.I share how I did a time audit and could visually see where my time was actually going and how uneven it was across the different areas of my life.We explore seasons of life and how sometimes if you're putting more energy somewhere it has to come from someplace else.  If you’re always choosing the path of least resistance, you may be hiding in one slice so you don’t have to face the harder ones. And over time, that creates imbalance.I walk you through:Rating your life across categories (you can use 8 or expand to 16)Understanding how boundaries keep your “wheel spokes” evenWhy an underfilled slice creates a bumpy ride, no matter how strong the others areHow this framework makes journaling, reflection, and goal-setting clearer and way less overwhelmingWhen you know where your energy is leaking or missing, you finally know where to put your attention. And when you feel more complete, you move through life more aligned, more authentic, and with a lot more ease.Follow:Krissy: @krissyphillipinoKDFSTUDIO: @kdfstudio

This episode is for you if you’ve tried journaling and found it intimidating or hard to keep up with…If you don't currently have a journal practice..If you love making lists…Or if you wish to have some moments of reflection at the end of the year. In this episode, I completely rewrite what journaling gets to look like.I share my own journaling journey and how it never looked like the perfect “Dear Diary” (Britney Spears) place. I recount how journaling first took place in my life and how it evolved.. the first notebook my teacher gave me with a handwritten note inside, to passing notebooks around with friends, to quotes, lists, colors, markers. Realizing that I was journaling before I even called it that. We talk about:• Why journaling doesn’t have to look one way• How lists, colors, doodles, and even rereading old notes count• How expression on paper mirrors improvisation on the dance floor • Using journaling to get thoughts out of your head so they stop looping• Why “boring” lives still hold powerful material when written downI also share how pulling a card from my favorite deck has become part of my  practice ... so stay with me toward the end for a little intuitive moment together.And finally, we zoom out and talk about progress as journaling, including how our studio showcase videos and watching yourself grow over time is in fact, a form of journaling. This episode is about making journaling easier, more playful, more expressive, and more you.Another way to learn about yourself without rules and without pressure. Follow:Krissy: @krissyphillipinoKDFSTUDIO: @kdfstudio

This episode is all about choosing a Word of the Year (WOTY), a practice I have done for 7 years and why it can be even more powerful than setting a long list of goals.I walk you through how a WOTY has helped me stay centered when goals feel overwhelming, and why a word gives you something to come back to every day. Goals can feel scattered. A word brings focus.I share the story of how the word ease first entered my life (and eventually became my word for life), and why choosing a word can feel both exciting and intimidating. We talk about how:A word can hold all your goals inside itThinking about your word helps you embody the wordChoosing a word helps you understand who you get to be to have what you want (be do have)A word works like tuning into a radio station, what you listen to, you start to believeOver time, you step into the identity of that word without forcing itI also explain how to extract your word from reflection by looking at what last year taught you, where you struggled, what you wanted more of, and where you may have abandoned yourself. This episode will help you choose a word that guides your year without pressure.Follow:Krissy: @krissyphillipinoKDFSTUDIO: @kdfstudio

This episode is a reminder to slow down and remember what a gift dance really is.We talk about gifts in all forms the obvious ones, the unexpected ones, and the quiet ones we forget to name. The gift of being able to move. The gift of returning to dance. The gift of music. The gift of your body showing up for you today. And the deeper idea that you are the gift, whether or not you fully believe that yet.I explore how dance helps shift imposter syndrome, builds gratitude for the body you’re in, and reminds you that showing up matters more than expectations. When you dance with gratitude instead of pressure, you experience more connection, more joy, and a completely different class.We also talk about how dance gives more than we can always see, confidence, perspective, resilience, creativity, and the ability to pivot when life changes. Dance creates memories, keeps us present in this moment in time, and gives us a place to return to ourselves again and again.If you’ve been feeling disconnected, hard on your body, or forgetting why you dance in the first place, this episode is an invitation to remember.Show up with gratitude. Let go of expectation. And allow dance to give you more than you knew you needed.Follow:Krissy: @krissyphillipinoKDFSTUDIO: @kdfstudio

In this episode, we talk about how reflection becomes a tool for self-trust instead of self-judgment. I walk you through how to reflect in a way that makes you your own biggest cheerleader.I share how to write thoughts down without judgment, how to process what comes up in a way that feels supportive.You’ll hear some of my own reflections as examples, plus flexible end-of-year questions you can pick and choose from, including:• What you’re grateful for• Your wins and celebrations• What you overcame• Where you improved• What surprised you• What you’re working toward nextI also talk about why reflection can look different depending on the season. December reflection, January reflection, quarterly check-ins, and even birthday reflections, there is no single timeline, no wrong way, and no right way.... just a way that works for you. Reflection gives you data, not judgment. It grounds you, helps you stop comparing, and gently points you toward what you want more of in the year ahead.This episode is an invitation to close the year with completion, clarity, and kindness, and to remember that reflection isn’t about fixing yourself… it’s about understanding yourself.Follow:Krissy: @krissyphillipinoKDFSTUDIO: @kdfstudio

In this episode, I teach you my favorite strategies for setting goals and staying on track for the year. I briefly go over how I do my reflection at the end of the year, choose my word of the year, how I break up my year into quarters (90 day sprints), and  how I achieve gigantic goals with this small trick and shift. When review goals and how to differentiate between a goal that you want, and a goal that you feel like you should have. We accept that the goals we want can sometimes take time and how we make adjustments in our lives because of this. Goals and reflections are maps to our lives.  We learn from reflection to know what we want more of and then when we work on our goals we are taught what we love and appreciate and, again, want more of. If goal setting usually feels heavy, pressurized, or like another thing you’re already behind on. This episode is here to soften that. This is about clarity, not perfection.Enjoy this very realistic approach to goal setting with some inspiration from Rocket Fuel by Gino Wickman and Mark C. WintersFollow:Krissy: @krissyphillipinoKDFSTUDIO: @kdfstudio

This episode is about creating a ritual around the thing you say you want to do... in this case, dance.When you don’t do it, the only person you’re really screwing over… is you.I talk about how ritual turns discipline into something that actually feels good. The makeup you do before class, the stretch that signals “we’re doing this.” The playlist, the snack, the little pre-dance routine that makes it feel special instead of forced. When it’s built into your schedule and treated like a non-negotiable, you stop debating it and you show up.We also talk about something people don’t love to admit: sometimes the thing you really want to do is exhausting. And that doesn’t mean it’s wrong. Sometimes you get to grow an appreciation for the effort first, before the ease shows up. Loving something doesn’t always feel light, sometimes it feels like choosing it anyway and letting your capacity build over time.I also call out how talented we are at making excuses. We’re creative. We’re convincing. And we’re really good at talking ourselves out of the very thing that would make us feel better.This episode helps you notice when that’s happening, without shame, and helps you design a system that makes excuses unnecessary.We also get into why one schedule will never work all the time. I walk you through different schedules you can rotate through depending on your season/day/or the kind of week you are having:your “I’m on it” scheduleyour low-energy / period scheduleyour I need more energy scheduleyour social / summer / transition scheduleUsing the wheel of life, we zoom out and remember you’re more than just work, especially when work is the thing getting in the way of everything else you love.This episode is your reminder that consistency doesn’t come from willpower.It comes from designing your life so the things you want actually fit inside it  even when they’re hard, even when they’re tiring, even when excuses feel easier.Because if it matters to you… it deserves a ritual.Follow:Krissy: @krissyphillipinoKDFSTUDIO: @kdfstudio

This episode is all about shifting out of the “I’m starting over” story and into the truth: you are not starting over, you are simply continuing.I talk about one of my dancers who’s getting back into class after an injury. From the outside, she’s doing everything right. Internally, though she hears a whole messy conversation telling her she’s “behind,” “not like she used to be,” “wasting time,” and “not doing enough.”And that’s the trap so many of us fall into.  The emotional language becomes guilt, frustration, embarrassment, hesitation. We convince ourselves we’re failing before we even begin.We talk about the continuation mindset which is knowing that when you’re doing it… you’re DOING it.When you’re feeling it… you’re SAYING it.We get into Joe Dispenza’s work and how your pain + your history will try to write your future for you if you don’t interrupt it.In life, and especially in dance, there are always interruptions. Injury. Life events. Seasons. Mindset dips. The continuation mindset asks:What did I gain from this break? What can I apply? What trust did I build? What energy returned to me? What perspective did I earn?knowing that you are picking up where I left off and you now have more information.Starting over is: I wasted time and now I’m behind.Then we finish up by talking about perfectionism and how this contributes to the mindset of starting over. The mindset you'll be glad you hopped in on is that of continuation!Follow:Krissy: @krissyphillipinoKDFSTUDIO: @kdfstudio

This episode is about the skill nobody talks about when it comes to consistency: learning how to toggle your intensity level.Most people think consistency means going hard, full-out, all the time… and then they wonder why they burn out and disappear for weeks.In this episode, I break down how I teach my dancers (and myself) to stay consistent without destroying your nervous system or your joy. Naturally, I make comparisons to the dance floor in terms of going "full out" and "marking it"Step 1 :Understanding your stamina gap.Where you think you’re at vs. what your body can actually sustain long-term.Step 2 : Knowing your season.Are you in a push season, a maintenance season, a healing season, or a build season?Your intensity should match your life, not fight against it.Step 3:  Understanding your energyWhere are you giving?Where are you taking?Where are you over performing or under-supporting yourself?Step 4: Ditching the perfection fantasy.Perfection doesn’t exist.Consistencyis the closest thing to perfection you’ll ever get.it’s the delayed onset,  magical success that compounds from showing up, even at 40%.We talk about staying out of all-or-nothing thinking, why comparison creeps in even when you “know better,” and how smaller results are actually the foundation of the bigger ones.If you’re tired of burning out, disappearing, and starting over… this episode is your reset.Follow:Krissy: @krissyphillipinoKDFSTUDIO: @kdfstudio

Think of this episode as the follow-up to Episode 34, Why the Costume Matters, but this time we’re getting practical, playful, and a little rissky.In this episode, I walk you through exactly how I build my dance outfits: how I search for pieces, why textures and layers matter, how to balance comfort with confidence, and how to pick outfits that actually support your movement. We talk backups (and backup backups), sweat solutions, tape tricks, dressing-room burpees, and how the right outfit can shift your entire connection to your dance.This is your guide to finding the sweet spot of where you feel safe enough to dance full out, bold enough to step out of your comfort zone, and grounded enough to look at yourself in the mirror with love.Building your dance wardrobe doesn't happen overnight and your dance wardrobe is one of the best ways to celebrate your body through dance. I walk you through 13 steps to making your dance wardrobe and your experience in class the best it can bePS even ruby and looby get and honorable mention!Follow:Krissy: @krissyphillipinoKDFSTUDIO: @kdfstudio

December has this way of pulling us into giving, doing, hosting, wrapping, organizing, running around… and suddenly the things that make us feel alive get pushed to the bottom of the list. We tell ourselves, “I’ll get back to it in January,” when really we are setting ourselves up for a big disappointment when we do get back to what makes us us. This episode is a big reminder that dance isn’t something that takes time away from your life. It’s something that gives energy back to your life.It regulates your nervous system. It keeps you connected to yourself. It helps you process the stress, the emotions, and the pressure that naturally build during the holidays.Getting to one class can make a huge difference!• picking one focus (your “holiday consistency” doesn’t have to look like your normal consistency)• making it festive and fun• reconnecting with community• and redefining what it means to show up for yourself right nowAnd then we go deeper because dance the holidays are naturally reflective. Dance is a way to reflect on the year and to look back on your year with gratitude. You get to look back on your year, through your body, and feel how much you’ve grown, softened, opened, healed, and stretched. It closes the loop on your year energetically. This is your reminder that you don't have to start over in January, instead shift your expectations and stay a little bit connected and let dance help you during this busy time!Follow:Krissy: @krissyphillipinoKDFSTUDIO: @kdfstudio