Mot VM i Bachata trener jeg styrke, dans, fleksibilitet og mental balanse. Følg min reise – jeg bygger selvtillit og finner rytmen. Bli med, og la oss inspirere hverandre til nye høyder!
My training philosophy leading up to the Bachata World Championships
Hello everyone!
I am now well into my preparations for the Bachata World Championships, and I want to share my holistic training philosophy with you – a combination of strength, conditioning, dance technique, flexibility and mental balance. The goal is to build both a solid physical base and boost my confidence, so that I can face the stage with calm and power.
What inspires you in your fitness journey?
Strength Training – The Foundation for Control and Power
I strength train three times a week with a tailored program that addresses my personal challenges. Exercises like squats, lunges, planks, and rowing help me develop a solid and stable body – which is essential for precise dancing. I have discovered that my upper back is both weaker and stiffer, which causes my shoulders to easily slide forward. That’s why I include targeted exercises and stretching to strengthen this area. In addition, the inner thigh on my left side requires extra attention, and here I combine strength exercises with dedicated stretching routines to achieve better balance and functionality. Once a week I do a Body Pump session – a form of exercise that increases muscle endurance and provides a nice cardio effect. When I’m in Spain, I often replace both Body Pump and Tabata with Aerio Dans, a dynamic form of exercise that challenges both strength and flexibility.
How do you work on your challenges? Feel free to share your experiences!
Cardio Training – For Endurance and Energy
To ensure good cardiovascular function, I use two methods. I include two spinning sessions per week to get my heart rate up and strengthen my endurance – which is crucial for long training sessions and competition days. In addition, I do one Tabata session per week to challenge both fitness and muscle endurance, and to contribute to effective fat burning and increased explosiveness. As with strength training, I use Aerio Dans in Spain as an exciting alternative that combines fitness, strength and flexibility.
Which method gives you the most energy? Tell me about your favorite sessions!
Dance training – The core of the competition
Dance is at the heart of the competition, and I train six times a week to hone both technique and expression. Through intensive sessions of basic steps, footwork, and arm movements, I create precise and expressive dance. Working with choreography and partnering helps me develop a natural rhythm that captivates both judges and audiences. I also place great emphasis on spinning techniques by practicing spotting, strengthening my core, and fine-tuning my timing so that the spins integrate seamlessly into the choreography.
Which dance techniques do you find most challenging?
Flexibility – For elegant movements and injury prevention
Flexibility is the glue that holds my training together, and I do this six times a week. Regular stretching and mobility exercises give me the flexibility I need to execute deep, elegant moves on the dance floor, while also reducing the risk of injury by focusing on tight areas like my upper back.
What are your best tips for increasing flexibility?
Rest and recovery – Recharging the batteries
I include a dedicated rest day each week to ensure optimal recovery. On this day, I combine light activity with a sensory walk (forest bath) in nature, which reduces stress, promotes mental clarity and helps the body recover. This day allows the muscles to rebuild and gives me the mental break I need to face new challenges.
What does your ideal rest day look like?
Adapting your workouts – listening to your body
To meet my daily fitness goals, I often split my workout into two sessions – one in the morning and one in the afternoon. This gives me the flexibility to adjust the intensity based on how my body feels, while still sticking to the plan as much as possible.
Do you listen to your body during exercise?
How do you customize your sessions?
Work on self-confidence and inner strength
As an older performer who also experiences stage fright, the mental side is just as important as the physical training. Through meditation, breathing techniques, and positive affirmations, I remind myself of my own worth, and each challenge I overcome builds my inner strength. By attending smaller performances and using mental techniques, I learn to transform nervousness into energy on stage. Do you have any methods for boosting self-confidence?
Self-care for body and soul
To avoid overtraining and maintain balance, I combine training with self-care. Meditation, energy exercises, and spas give me both mental and physical recovery, so I can perform at my best. What self-care rituals are important to you?
The Whole – The Synergy in My Training Journey
What makes my training regimen unique is how all the elements work together. The strength training – three sessions a week plus one Body Pump session (or Aerio Dans when I’m in Spain) – gives me a solid base and helps me correct my personal weaknesses. The cardio training with two spinning sessions and one Tabata session provides stamina and energy – with Aerio Dans being an exciting option in Spain. The dance training, which I do six times a week, refines the technical and artistic side of Bachata. The flexibility training ensures that I move with elegance and reduces the risk of injury, while rest with sensory walks/forest bathing allows the body to recharge. At the same time, the work on self-confidence strengthens the mental part and helps me overcome stage fright.
How do you experience the synergy between different forms of training?
Some closing words
My holistic training philosophy combines physical effort and inner work to give me both strength and balance – in training, on stage and in life. By following a structured plan, listening to my body and adapting my sessions to my daily mood, I feel equipped to meet the challenges of the Bachata World Championships. What do you think of this approach? I greatly appreciate your thoughts, experiences and questions – please share them in the comments!
Thank you so much for taking the time to read, and stay tuned for more updates on my path to the Bachata World Championships!
Good luck with your training, personal development and possibly your path to the stage!
