At Ronchez Fitness, we always say that everyone has a justification for how they live, and no particular way is superior to another. However, as humans, there are a few things most of us agree on.
Which leads me to today’s question: Are you a believer in the saying, “Failing to plan is planning to fail”? Do you think it applies to your body’s future version? I’ll leave that for you to decide — but today, let’s plan for an intense cardio workout, much like our favorite dance class.
A session that demands energy, rhythm, and joy also calls for a thoughtful recovery plan. After all, we love our bodies, and they deserve to be treated with care and intention.
When other instructors ask what I eat before a dance session, they often expect some secret formula or something a little wild — haha! But honestly, it’s simple. My love for moving with people who share a passion for good music and purpose, along with years of experience, all play a big role — but so does what I eat.
The 80/20 Rule — Again!
As someone who believes in the 80/20 rule, I know that understanding what truly matters helps you avoid wasting energy (and money) on foods your body doesn’t really need to perform beautifully. I like to group essentials into three categories: macronutrients, micronutrients, and water — the trio that powers every elegant movement.
Before your dance session, your body deserves nourishment that feels light, graceful, and energizing. The right meal keeps you glowing, focused, and ready to move with rhythm and intention.
The Three Nutrient Pillars
Macronutrients
All your energy and strength come from these:
- Carbohydrates – your main energy source for movement.
- Proteins – build and repair muscles.
- Fats – provide long-lasting energy and support joint health.
Micronutrients
These vitamins and minerals are needed in smaller amounts, but they play a major role in performance and recovery. They support energy production, muscle and bone function, immunity, and hydration balance.
Here are some key micronutrients that help your body move gracefully and recover beautifully:
- Vitamin B Complex (especially B6 and B12): Converts food into usable energy and keeps your mind sharp — perfect for choreography and stamina.
Elegant sources: eggs, oats, avocado, Greek yogurt. - Vitamin C: Enhances oxygen delivery, reduces muscle fatigue, and supports collagen — think smooth skin and strong joints.
Sources: citrus fruits, strawberries, kiwi. - Vitamin D: Works with calcium to keep bones strong and mood elevated, especially for morning sessions.
Sources: sunlight, fortified yogurt, salmon.
When it comes to minerals, there are three that should never be missing before dance class: magnesium, potassium, and calcium.
- Magnesium supports muscle contraction and relaxation.
- Potassium helps balance fluids and electrolytes for sustained energy.
- Calcium strengthens bones and supports graceful, coordinated movement.
Hydration: The Silent Powerhouse
Never underestimate the grace that hydration brings. Water keeps your muscles supple, your mind focused, and your skin radiant.
Elegant Pre-Dance Meal Ideas
1. Greek Yogurt Parfait with Berries, Chia & Honey
A sophisticated choice that satisfies without feeling heavy. Greek yogurt offers protein for strength, berries bring sweetness and antioxidants, while chia seeds and honey add a gentle energy lift.
Tip: Sip on a glass of mint- and orange-infused water for a refreshing start to your day.
2. Sourdough Toast with Avocado & Eggs
For the woman who loves balance and sophistication. The healthy fats from avocado fuel you up, while eggs provide clean protein and sourdough offers steady energy.
Tip: Sip on coconut water to keep electrolytes balanced and muscles happy.
3. Spinach, Banana & Almond Butter Smoothie
A creamy blend that delivers natural carbs, plant protein, and healthy fats. Bananas give quick energy, spinach provides magnesium for muscle function, and almond butter keeps you full and grounded.
Tip: Pair it with coconut water or oat milk for an extra hydration boost.
4. Warm Oat Bowl with Sliced Pear & Cinnamon
A cozy and elegant option for when you crave something nourishing before class. Oats offer long-lasting energy, pear brings natural fiber, and cinnamon enhances circulation.
Tip: Sip on warm lemon water to awaken digestion and boost hydration.
5. Rice Cakes with Ricotta, Strawberries & Honey Drizzle
Light yet satisfying — a treat that fuels you like a pro. Ricotta provides protein and calcium, while strawberries deliver vitamin C for that post-class glow.
Tip: Enjoy with chilled lemon- or cucumber-infused water for a refreshing finish.
Final Thought:
Fueling your body for movement is an act of elegance — it’s how you honor your strength, your rhythm, and your wellness. Eat with intention, move with grace, and let the music do the rest.
Remember, self love is not selfish…