Happy New Year! As we enter 2026, many people begin the year with resolutions. Kate opens this episode with a different view. She does not subscribe to New Year’s resolutions because they imply something about the self needs fixing. She does believe in goals. Goals offer direction, structure and growth without the self-judgement that resolutions often carry. This episode explores the psychology of setting meaningful goals for dancers, teachers, studio owners and parents. Kate reflects on how the way we set goals reveals our relationship with growth, control and self-worth. She explains why some goals energise us while others drain us, and how our underlying motivation shapes our experience of progress. Key themes include the difference between goals and expectations, the role of values in shaping direction, and the importance of pacing for nervous system regulation. Kate outlines a clear process for effective goal setting and describes how leaders can use these principles to strengthen communication and culture within their communities. The conversation also examines common traps such as perfectionism, rigid outcomes, all-or-nothing thinking and external validation. Kate offers insight into rebuilding a healthy relationship with goals through small commitments that restore self-trust. Listeners are invited to approach 2026 with steadiness and clarity. The focus is on who we become through the process of intention, action and reflection.   🩰 Stay Connected with Kate Follow Kate for more episodes, personal reflections, and real-talk on healing and integrity in the dance world: 🌐 Website: www.katehiston.com 📷 Instagram: @katehiston | @dance_real_podcast | @Master_Dancer_Mindset 🎧 Podcast: Dance Real Podcast – available on Spotify, Apple, and all major platforms Disclaimer: The Dance Real Podcast is a space for open, honest conversations rooted in real-life experiences within the dance world. What I share and what my guests share is based on personal perspective, not professional advice. If you’re seeking support for your mental health, legal matters, or business decisions, I encourage you to speak with a qualified professional. The views expressed by guests are their own and don’t always reflect mine. Any references to people, places, or situations are shared with respect and the intent to spark reflection, learning, and conversation not to harm or misrepresent. By engaging with this content, you acknowledge and agree that the host, guests, and Dance Real Podcast are not liable for any decisions made based on the information provided.

A Guided Meditation for Reset and Renewal   This short guided practice is offered as a gift to listeners during the holiday season. It creates a quiet space to settle the body, steady the breath, and reconnect with a sense of inner clarity. The meditation supports gentle release and thoughtful renewal, inviting a calmer orientation as the year comes to a close.   Across the twelve minutes, you are guided toward awareness, softening, and presence. The intention is to provide a moment of stillness for dancers, parents, educators, and anyone navigating a full life. It can be used at any time, whether you need to unwind, reset, or return to yourself before moving into the rest of the day.   Thank you for being part of this community. Wishing you a Merry Christmas and a peaceful, restorative holiday period in whatever way you celebrate.   I hope this practice offers ease and renewal when you need it.

www.katehiston.com - Join the Newsletter for more info. Season three has come to a close, and I want to acknowledge what this season represented. The theme was paving a new way. Each conversation, each solo reflection, and each story contributed to a wider shift in how we understand training, leadership, and care within the dance world. This season also marked a personal transition for me. I began The Dance Real Podcast while living in Germany. I recorded episodes between teaching commitments, language study, parenting, and travel. The show travelled with me. As I prepare to return to Australia, the podcast continues to evolve into a home for honest dialogue, thoughtful examination, and community learning. Thank you for being part of this space. Whether you joined for one episode or for the full season, your presence shapes the direction of the work. The conversations held here are offered with the intention of strengthening the culture of dance through clarity, insight, and relational understanding. However you spend the coming weeks, I hope you find rest, connection, and time to ground yourself. The podcast will return with new episodes, new voices, and a continued commitment to meaningful dialogue in the year ahead. Season three is complete. I look forward to meeting you again in season four.

Season 3 Ep:12 In this episode of The Dance Real Podcast, Kate speaks with Melanie Gard, co-founding member, chair and spokesperson of Dance Arts Alliance (DAA) and director of Peninsula School of Dance. Together, they explore what genuine child safety looks like in dance studios today, how Dance Arts Alliance is leading national advocacy for industry standards, and why safeguarding is about more than just policies, it is about culture, communication, and leadership. Melanie shares her journey from studio owner to advocate, how COVID-19 exposed the lack of industry representation at a national level, and why DAA formed to fill that gap. She and Kate discuss common risks in dance education, the importance of boundaries between teachers and students, and how to build trust and transparency within schools and families. This thoughtful conversation highlights both the complexity and hope of creating environments where children can thrive artistically and emotionally, and where dance educators feel empowered to lead responsibly. 🩰 Topics Covered The origins and mission of Dance Arts Alliance in Australia What makes a genuinely child-safe culture in dance Common safety gaps and risks in dance studios Power dynamics between teachers and students Why safeguarding goes beyond compliance and requires reflection Setting healthy social media and boundary policies The need for national regulation and advocacy in dance Parents’ role in ensuring their child’s safety and wellbeing How early dance training can remain playful, safe, and developmentally sound The importance of uplifting ethical leadership and transparency in the industry 🧠 Key Insights “A piece of paper isn’t a culture.” True safeguarding requires embodied practice, not just policy. Teachers must understand their power and continually reflect on how they hold it. Healthy dance environments prioritise openness, communication, and respect over perfection. Parents can use child-safety awareness as a guide when choosing a studio. Regulation must be industry-led to ensure relevance and trust. 🔗 Connect with Dance Arts Alliance Website: www.danceartsalliance.org.au Instagram: @danceartsalliance_ Peninsula School of Dance: www.peninsuladance.com.au   🩰 Stay Connected with Kate Follow Kate for more episodes, personal reflections, and real-talk on healing and integrity in the dance world: 🌐 Website: www.katehiston.com 📷 Instagram: @katehiston @Dance_Real_Podcast @Master_Dancer_Mindset🎧 Podcast: Dance Real Podcast – Available on Spotify, Apple, and all major platforms   Disclaimer: The Dance Real Podcast is a space for open, honest conversations rooted in real-life experiences within the dance world. What I share and what my guests share, is based on personal perspective, not professional advice. If you’re seeking support for your mental health, legal matters, or business decisions, I encourage you to speak with a qualified professional. The views expressed by guests are their own and don’t always reflect mine. Any references to people, places, or situations are shared with respect and the intent to spark reflection, learning, and conversation, not to harm or misrepresent. By engaging with this content, you acknowledge and agree that the host, guests, and Dance Real Podcast are not liable for any decisions made based on the information provided.

How to Stop Bullying in the Dance Studio DescriptionBullying in dance studios rarely looks dramatic. It often grows through small exclusions, subtle alliances, and unspoken hierarchies that shape the emotional climate of a group. In this episode, Kate explores how bullying develops in dance settings, why it takes hold so easily in high-pressure environments, and what leaders can do to disrupt the patterns early. This conversation examines group dynamics, power structures, and the conditions that allow relational aggression to form. It also offers practical approaches for teachers, studio owners, and parents who want to create a culture of psychological safety without losing clarity or authority. Topics include:• How bullying emerges in training environments• Why some students become targets within group dynamics• The role of teacher presence and boundaries• Strategies for early intervention• Ways to strengthen communication with families• Building a culture that supports accountability and emotional steadiness This episode is intended for dance educators, adjudicators, parents, and anyone who contributes to a healthy training environment. It encourages reflection, grounded leadership, and a more mature understanding of how studio culture is shaped.   🩰 Stay Connected with Kate Follow Kate for more episodes, personal reflections, and real-talk on healing and integrity in the dance world: 🌐 Website: www.katehiston.com 📷 Instagram: @katehiston | @dance_real_podcast | @Master_Dancer_Mindset 🎧 Podcast: Dance Real Podcast – available on Spotify, Apple, and all major platforms   Disclaimer: The Dance Real Podcast is a space for open, honest conversations rooted in real-life experiences within the dance world. What I share and what my guests share is based on personal perspective, not professional advice. If you’re seeking support for your mental health, legal matters, or business decisions, I encourage you to speak with a qualified professional.   The views expressed by guests are their own and don’t always reflect mine. Any references to people, places, or situations are shared with respect and the intent to spark reflection, learning, and conversation not to harm or misrepresent.   By engaging with this content, you acknowledge and agree that the host, guests, and Dance Real Podcast are not liable for any decisions made based on the information provided.

In this episode, Kate Histon is joined by Georgina Pazcoguin, soloist, author, and advocate for change in the performing arts. Known as The Rogue Ballerina, Georgina made history as the first Asian American woman to be promoted out of the corps de ballet at New York City Ballet. Her memoir Swan Dive: The Making of a Rogue Ballerina offers an honest and often humorous look into the world of elite ballet, revealing the grit, isolation, and courage behind the glamour. Georgina speaks about her upbringing in Pennsylvania, the cultural and systemic barriers she faced as a dancer, and the moment she decided to tell her story. She discusses identity, artistry, body image, injury, and recovery, describing how advocacy became a natural extension of her creative life. The conversation touches on the founding of Final Bow for Yellowface, the Me Too era in dance, and the cost of speaking up in systems that resist change. Kate and Georgina explore how tradition can evolve without losing rigour, what a healthy company culture should feel like, and why younger dancers need mentors who remember what it was like to be in their shoes. They discuss autonomy, the psychological impact of control within institutions, and the process of redefining oneself after leaving a major company. Georgina also shares her current projects across theatre and film, including her one-woman show Swan Dive and an upcoming performance series in London supporting Ukrainian law students. The episode closes with reflections on visibility, presence, and respect between artist and audience, and on how applause is part of the sacred exchange that keeps live performance alive. This is an inspiring and deeply human conversation about courage, artistry, and the evolving identity of ballet in the modern world. Learn more about Georgina Pazcoguin:Website: https://www.rogueballerina.comFinal Bow for Yellowface: https://www.finalbowforyellowface.comBuy Swan Dive: The Making of a Rogue Ballerina: Bookshop.org | Amazon 🩰 Stay Connected with KateFollow Kate for more episodes, personal reflections, and real-talk on healing and integrity in the dance world:🌐 Website: www.katehiston.com📷 Instagram: @katehiston | @dance_real_podcast | @Master_Dancer_Mindset🎧 Podcast: Dance Real Podcast – available on Spotify, Apple, and all major platforms Disclaimer:The Dance Real Podcast is a space for open, honest conversations rooted in real-life experiences within the dance world. What I share, and what my guests share, is based on personal perspective, not professional advice. If you are seeking support for your mental health, legal matters, or business decisions, I encourage you to speak with a qualified professional. The views expressed by guests are their own and do not always reflect mine. Any references to people, places, or situations are shared with respect and the intent to spark reflection, learning, and conversation, not to harm or misrepresent. By engaging with this content, you acknowledge and agree that the host, guests, and Dance Real Podcast are not liable for any decisions made based on the information provided.

Season 3 Ep: 09 In this episode, Kate speaks with Terry Hyde MA MBACP, a former professional dancer with The Royal Ballet and English National Ballet who later retrained as a psychotherapist. Terry is the founder of Counselling for Dancers and STEPPS Charity, a UK-based organisation dedicated to supporting the mental health and wellbeing of dancers and performing artists. Together, they explore how perfectionism, fear, and cultural conditioning shape a dancer’s mindset from early training through professional life. Terry explains how subconscious bias, language, and pressure can erode confidence and create patterns of anxiety, people-pleasing, and burnout. Kate and Terry also discuss the legacy of abusive teaching methods, how trauma manifests in adulthood, and what it takes to create psychologically safe learning environments. They touch on competition culture, judging bias, and how both teachers and parents can help young dancers build resilience without sacrificing wellbeing. This conversation offers insight not only for dancers and teachers, but also for anyone working within the performing arts ecosystem who values emotional literacy and trauma-informed practice. Key Themes: The psychology of fear (F.E.A.R. = False Evidence Appearing Real) and its impact on performance. Perfectionism and black-and-white thinking in dance culture. The legacy of abusive training and its influence on adult mental health. People-pleasing, anxiety, and self-worth in high-pressure environments. The difference between supportive correction and shaming language in teaching. Competition culture, judging bias, and how awareness changes fairness. Building holistic, trauma-informed dance education that nurtures both skill and self. How teachers and parents can support rather than fix dancers’ struggles. The work of STEPPS Charity, offering accessible mental health and first aid training for dancers and arts professionals.   Guest Bio: Terry Hyde MA MBACP began his career as a professional dancer with The Royal Ballet and English National Ballet before moving into musical theatre, film, and television. After retiring from the stage, he retrained as a psychotherapist and founded Counselling for Dancers and STEPPS Charity (Support Through Education of Performing and Production Arts Students), a UK-based organisation providing affordable mental health support and education for dancers and performing artists. Terry’s work bridges lived experience and clinical insight, helping dancers navigate anxiety, perfectionism, and transition within a profession that often equates worth with performance. Visit counsellingfordancers.com or steps.charity for more information. 🩰 Stay Connected with Kate Follow Kate for more episodes, personal reflections, and real-talk on healing and integrity in the dance world: 🌐 Website: www.katehiston.com 📷 Instagram: @katehiston @dance_real_podcast @Master_Dancer_Mindset 🎧 Podcast: Dance Real Podcast – Available on Spotify, Apple, and all major platforms   Disclaimer: The Dance Real Podcast is a space for open, honest conversations rooted in real-life experiences within the dance world. What I share and what my guests share is based on personal perspective, not professional advice. If you’re seeking support for your mental health, legal matters, or business decisions, I encourage you to speak with a qualified professional. The views expressed by guests are their own and don’t always reflect mine. Any references to people, places, or situations are shared with respect and the intent to spark reflection, learning, and conversation not to harm or misrepresent. By engaging with this content, you acknowledge and agree that the host, guests, and Dance Real Podcast are not liable for any decisions made based on the information provided.

Season 3 Ep:08 Resilience is one of the most used words in the dance world, yet it is often misunderstood. Many dancers think it means pushing through pain, hiding disappointment, or toughening up so no one can see them crack. In truth, that is suppression, not resilience. In this episode, Kate explores the real meaning of resilience: the ability to feel emotions fully, process them, and move forward with balance and adaptability. She unpacks why emotional processing is the foundation of true resilience, and how dancers can avoid the rigidity that comes from burying feelings. Kate also discusses the role of the nervous system in managing setbacks, offering practical tools like breathwork, grounding, shaking out tension, and recovery rituals. Teachers and parents will find guidance on how to create safe spaces for disappointment, support dancers without rushing them to “get over it,” and celebrate recoveries as much as wins. Key insights include: The difference between resilience and suppression. Why emotional processing strengthens dancers. Nervous system regulation tools for stress and setbacks. Recovery rituals that help dancers reset. Practical exercises for classrooms, auditions, and home life. How teachers and parents can nurture resilience by shifting focus from outcomes to experiences. Resilience in dance is not about becoming harder. It is about staying open, adaptable, and connected so challenges do not close dancers down. Resources Mentioned Film, Name, Frame exercise. Emotion Debrief after auditions or performances. Reset Breath pause in class. Creative Resilience Journal. Parent check-in: comfort, advice, or space. Closing Reflection Resilience is essential in dance, but it cannot be built on suppression. When dancers are supported to process emotions, they develop resilience that sustains them not only through training but through life. 🩰 Stay Connected with Kate Follow Kate for more episodes, personal reflections, and real-talk on healing and integrity in the dance world: 🌐 Website: www.katehiston.com 📷 Instagram: @katehiston @dance_real_podcast @Master_Dancer_Mindset 🎧 Podcast: Dance Real Podcast – Available on Spotify, Apple, and all major platforms   Disclaimer: The Dance Real Podcast is a space for open, honest conversations rooted in real-life experiences within the dance world. What I share—and what my guests share—is based on personal perspective, not professional advice. If you’re seeking support for your mental health, legal matters, or business decisions, I encourage you to speak with a qualified professional. The views expressed by guests are their own and don’t always reflect mine. Any references to people, places, or situations are shared with respect and the intent to spark reflection, learning, and conversation—not to harm or misrepresent. By engaging with this content, you acknowledge and agree that the host, guests, and Dance Real Podcast are not liable for any decisions made based on the information provided.

Season 3 Ep:07 Australian Dance Adjudicators President Lisa Maloney joins Kate Histon to unpack what high-quality judging looks like in practice: core competencies, the balance of technique and stagecraft, and how clear feedback helps dancers and teachers improve. Lisa explains how adjudicators calibrate consistency across sections using the first performance as an anchor; how to structure voice or written critiques so competitors leave with one or two applicable notes; and how to address age appropriateness in music and costuming while maintaining psychological safety. The conversation covers how an adjudicator runs the day, progressive placing, and timekeeping that respects young performers. It also explores bias management, professional boundaries on social media, and the values that sustain trust in competitive settings. Trends and training are discussed with attention to musical phrasing, trick-heavy choreography, and safeguarding developing bodies, alongside thoughts on the future of voice critiques and the importance of live theatre.   🩰 Stay Connected with Kate Follow Kate for more episodes, personal reflections, and real-talk on healing and integrity in the dance world: 🌐 Website: www.katehiston.com 📷 Instagram: @katehiston @dance_real_podcast @Master_Dancer_Mindset 🎧 Podcast: Dance Real Podcast – Available on Spotify, Apple, and all major platforms   Disclaimer: The Dance Real Podcast is a space for open, honest conversations rooted in real-life experiences within the dance world. What I share and what my guests share is based on personal perspective, not professional advice. If you’re seeking support for your mental health, legal matters, or business decisions, I encourage you to speak with a qualified professional. The views expressed by guests are their own and don’t always reflect mine. Any references to people, places, or situations are shared with respect and the intent to spark reflection, learning, and conversation not to harm or misrepresent. By engaging with this content, you acknowledge and agree that the host, guests, and Dance Real Podcast are not liable for any decisions made based on the information provided.   #DanceJudge #DanceMindset #DanceTeachers #DanceParents #DanceTraining #AustralianDanceAdjudicator #DancerWellbeing #DanceEducation #KateHiston #LisaMaloney

Season 3 Ep:06 In this inspirational episode, Kate Histon sits down with Austin Crumley, The Ballet Educator, to discuss what human-centred ballet looks like inside a working dance studio. The conversation focuses on leadership in the room: steady pacing that protects attention; brief readiness check-ins; clear boundaries that keep learning safe; feedback that is specific and proportionate; and closing rituals that help dancers integrate the work. They discuss why teachers should avoid teaching from fear, and how personal reflection, therapy, or supervision supports cleaner decision-making so past baggage is not carried into the studio. Social and emotional wellbeing sits alongside technical standards, with practical ideas for reading early fatigue, aligning demands with current capacity, and communicating with parents. Austin talks about periodic training: phasing effort across busy periods, tapering before performances, and protecting recovery after peaks. The aim is simple and rigorous: high standards that respect bodies, minds, and relationships. A must listen episode! To find out more about Austin visit his instagram @theballeteductor 🩰 Stay Connected with Kate Follow Kate for more episodes, personal reflections, and real-talk on healing and integrity in the dance world: 🌐 Website: www.katehiston.com 📷 Instagram: @katehiston @dance_real_podcast @Master_Dancer_Mindset 🎧 Podcast: Dance Real Podcast – Available on Spotify, Apple, and all major platforms   Disclaimer: The Dance Real Podcast is a space for open, honest conversations rooted in real-life experiences within the dance world. What I share and what my guests share is based on personal perspective, not professional advice. If you’re seeking support for your mental health, legal matters, or business decisions, I encourage you to speak with a qualified professional. The views expressed by guests are their own and don’t always reflect mine. Any references to people, places, or situations are shared with respect and the intent to spark reflection, learning, and conversation not to harm or misrepresent. By engaging with this content, you acknowledge and agree that the host, guests, and Dance Real Podcast are not liable for any decisions made based on the information provided. #HumanCentred #DanceMindset #periodictraining #AustinCrumley #DanceTeachers #DanceParents #DanceTraining #MentalHealthInDance #DancerWellbeing #DanceEducation #KateHiston #perfectionism

Season 3 Ep:05 In this solo episode of Dance Real Podcast, Kate explores perfectionism in the lives of pre-professional dancers. While perfectionism can sharpen detail and raise standards, it can also drain confidence, increase anxiety, and diminish joy. Kate unpacks how perfectionism shows up in daily habits, inner self-talk, and relationships with teachers and parents. She offers practical strategies that both teachers and parents can use to support dancers in balancing excellence with self-compassion. Topics in this episode include: The difference between healthy high standards and perfectionism Why language from teachers and parents deeply shapes a dancer’s inner voice Practical exercises such as progress journaling, the 80% rule, and “mistake rituals” How parents can reframe post-performance conversations at home The importance of modelling imperfection as adults Protecting a dancer’s identity and joy by encouraging life outside of dance By the end of the episode, listeners will walk away with tangible tools to help dancers thrive both in and beyond the studio.   🩰 Stay Connected with Kate Follow Kate for more episodes, personal reflections, and real-talk on healing and integrity in the dance world: 🌐 Website: www.katehiston.com 📷 Instagram: @katehiston @dance_real_podcast @Master_Dancer_Mindset 🎧 Podcast: Dance Real Podcast – Available on Spotify, Apple, and all major platforms   Disclaimer: The Dance Real Podcast is a space for open, honest conversations rooted in real-life experiences within the dance world. What I share and what my guests share is based on personal perspective, not professional advice. If you’re seeking support for your mental health, legal matters, or business decisions, I encourage you to speak with a qualified professional. The views expressed by guests are their own and don’t always reflect mine. Any references to people, places, or situations are shared with respect and the intent to spark reflection, learning, and conversation not to harm or misrepresent. By engaging with this content, you acknowledge and agree that the host, guests, and Dance Real Podcast are not liable for any decisions made based on the information provided.   #DanceResilience #DanceMindset #EmotionalResilience #HealthyDanceCulture #DanceTeachers #DanceParents #DanceTraining #MentalHealthInDance #DancerWellbeing #DanceEducation #KateHiston #perfectionism

Season 3 Ep:04 Illuminating Mental Wellness in Dance Trigger Warning:This episode includes discussion of mental health challenges such as perfectionism, anxiety, body image, and eating disorders. Listener discretion is advised. If you are affected by these topics, please reach out for professional support or visit local mental health resources in your area. In this episode of Dance Real Podcast, Kate speaks with the founders of the Ilumn Collective: Kari Brunson Wright, Josh Spell, and Rachel Coats. All three are former professional dancers who have transformed their lived experience into work supporting the mental wellness of dancers today. Together they explore the challenges dancers face with perfectionism, body image, self-worth, and identity, and share how Ilumn Collective is creating accessible tools for mental health in dance training and professional companies. Their reflections highlight what dancers, parents, and teachers can do to foster healthier training environments while honouring the joy of dance. Topics covered: The transition from professional performance to supporting dancer wellness. Perfectionism and self-criticism in both pre-professional and professional dancers. The role of body image and nutrition pressures in ballet culture. The importance of self-compassion and building resilience. Social media and its impact on young dancers’ mental health. Guidance for parents, teachers, and company directors in supporting dancers. Why identity beyond dance is essential for long-term wellbeing. Whether you are a dancer, parent, teacher, or simply someone who loves the art form, this conversation offers insight, honesty, and practical wisdom. To find out more about Ilumn visit Instagram @the_ilumn_collective 🩰 Stay Connected with Kate Follow Kate for more episodes, personal reflections, and real-talk on healing and integrity in the dance world: 🌐 Website: www.katehiston.com 📷 Instagram: @katehiston @dance_real_podcast @Master_Dancer_Mindset 🎧 Podcast: Dance Real Podcast – Available on Spotify, Apple, and all major platforms Disclaimer: The Dance Real Podcast is a space for open, honest conversations rooted in real-life experiences within the dance world. What I share—and what my guests share—is based on personal perspective, not professional advice. If you’re seeking support for your mental health, legal matters, or business decisions, I encourage you to speak with a qualified professional.   The views expressed by guests are their own and don’t always reflect mine. Any references to people, places, or situations are shared with respect and the intent to spark reflection, learning, and conversation—not to harm or misrepresent.   By engaging with this content, you acknowledge and agree that the host, guests, and Dance Real Podcast are not liable for any decisions made based on the information provided.

In this episode of the Dance Real Podcast, I sit down with mother–daughter duo Kate and Kyra Martinov to explore the shared journey of teaching, parenting, and dancing together. Kate reflects on her own path from small-town beginnings to performing overseas and eventually founding Bay Dance Academy in Nelson Bay. She shares the joys and challenges of teaching her daughter within a family-run studio while balancing the transitions of career and family life. Kyra, now in the Queensland Ballet’s pre-professional program, speaks candidly about the pressures of elite training, the role of journaling and routines in maintaining balance, and the grounding influence of time spent in nature. Together, Kate and Kyra reflect on the values of respect, openness, and resilience that supported their relationship both inside and outside the studio. Listeners will hear: The realities of navigating a mother–daughter relationship in a dance studio. How family values shape training environments and dancer wellbeing. Strategies for managing stress, discipline, and pressure as a pre-professional dancer. Reflections on resilience, joy, and what sustains a love for dance. Stay tuned right to the end of the conversation for some very exciting news about Kyra’s next chapter. 🩰 Stay Connected with Kate Follow Kate for more episodes, personal reflections, and real-talk on healing and integrity in the dance world: 🌐 Website: www.katehiston.com 📷 Instagram: @katehiston @dance_real_podcast @Master_Dancer_Mindset 🎧 Podcast: Dance Real Podcast – Available on Spotify, Apple, and all major platforms   Disclaimer: The Dance Real Podcast is a space for open, honest conversations rooted in real-life experiences within the dance world. What I share and what my guests share is based on personal perspective, not professional advice. If you’re seeking support for your mental health, legal matters, or business decisions, I encourage you to speak with a qualified professional. The views expressed by guests are their own and don’t always reflect mine. Any references to people, places, or situations are shared with respect and the intent to spark reflection, learning, and conversation not to harm or misrepresent. By engaging with this content, you acknowledge and agree that the host, guests, and Dance Real Podcast are not liable for any decisions made based on the information provided.

Season Three: Ep:02 In this solo episode, Kate explores trauma-aware teaching in the dance studio through a clear, practical lens: how the nervous system adapts under sustained pressure; why safety and rigour must be held together; and what this looks like in daily practice. She defines trauma awareness for studio settings, distinguishes it from therapy, and offers concrete habits that protect dignity and sustain excellence: specific correction without humiliation; pacing that reads signs of overwhelm and allows brief regulation; structured choice that preserves agency without lowering expectations; calm, consistent boundaries that build trust; and a culture that names effort, risk, and process as foundations for long-term skill. Kate also reflects on how well-meant mindset tools can drift into gaslighting when safety is absent, and why self-reflection for teachers and parents reduces the pull to repeat harmful norms. The episode closes with a steady premise: when safety and rigour are integrated, dancers carry technical mastery with self-respect, and studios mature into environments that people trust 🩰 Stay Connected with Kate Follow Kate for more episodes, personal reflections, and real-talk on healing and integrity in the dance world: 🌐 Website: www.katehiston.com 📷 Instagram: @katehiston @dance_real_podcast @Master_Dancer_Mindset 🎧 Podcast: Dance Real Podcast – Available on Spotify, Apple, and all major platforms   Disclaimer: The Dance Real Podcast is a space for open, honest conversations rooted in real-life experiences within the dance world. What I share and what my guests share is based on personal perspective, not professional advice. If you’re seeking support for your mental health, legal matters, or business decisions, I encourage you to speak with a qualified professional. The views expressed by guests are their own and don’t always reflect mine. Any references to people, places, or situations are shared with respect and the intent to spark reflection, learning, and conversation not to harm or misrepresent. By engaging with this content, you acknowledge and agree that the host, guests, and Dance Real Podcast are not liable for any decisions made based on the information provided.   #traumaawaredanceteacher #DanceMindset #traumaaware #DanceTeachers #DanceParents #DanceTraining #MentalHealthInDance #DancerWellbeing #DanceEducation #KateHiston #perfectionism

Season Three Ep: 01 Opens with artist, advocate and thought leader Josef Brown: former Soloist with The Australian Ballet; principal performer with Sydney Dance Company; featured artist with Modern Dance Turkey in Ankara. His range spans ballet and contemporary stages, musical theatre, film, and television, including roles in Dance Academy, Spartacus, and Neighbours. He now channels that breadth into creative work and sector advocacy, and he leads The Library Aesthetic, a curated hub for credible dance health and education. Josef traces the inner terrain beneath the resume: a late start and a sense of belonging at The McDonald College; the culture shock of The Australian Ballet School; the anxious mask many performers develop in high stakes settings. He reflects on injury as a turning point, the move into contemporary work, and the different demands of screen performance. Together we consider teaching as its own craft, how to awaken intrinsic drive, the limits of a trick focus in training, and the value of evidence informed resources for studios and young dancers. Through it all the throughline is clear: curiosity, disciplined process, and connection to self, others, music, and space. To find out more about The Library Aesthetic DANCE MEDIA visit https://thelibraryaesthetic.com 🩰 Stay Connected with Kate Follow Kate for more episodes, personal reflections, and real-talk on healing and integrity in the dance world: 🌐 Website: www.katehiston.com 📷 Instagram: @katehiston @dance_real_podcast @Master_Dancer_Mindset 🎧 Podcast: Dance Real Podcast – Available on Spotify, Apple, and all major platforms   Disclaimer: The Dance Real Podcast is a space for open, honest conversations rooted in real-life experiences within the dance world. What I share and what my guests share is based on personal perspective, not professional advice. If you’re seeking support for your mental health, legal matters, or business decisions, I encourage you to speak with a qualified professional. The views expressed by guests are their own and don’t always reflect mine. Any references to people, places, or situations are shared with respect and the intent to spark reflection, learning, and conversation not to harm or misrepresent. By engaging with this content, you acknowledge and agree that the host, guests, and Dance Real Podcast are not liable for any decisions made based on the information provided. #KateHiston #JosefBrown #DanceRealPodcast #DanceEducation #DanceHealth #Ballet #ContemporaryDance #DanceTeacher #PerformanceAnxiety #TheLibraryAesthetic

Episode Summary In this short solo episode, Kate reflects on the journey of Season 2 of The Dance Real Podcast—a season filled with bold conversations, personal stories, expert insights, and unapologetic truths about the dance world.   From examining competition culture and coercive power dynamics to unpacking pedagogical frameworks, parenting roles, emotional safety, and embodied creativity, Season 2 has taken us on a deeply human ride through the layers of dance training and artistic growth.   Kate shares her personal highlights, recurring themes that emerged, and the growing movement toward more conscious, holistic, and empowered dance environments.   This episode also includes a heartfelt invitation: If you have a story that aligns with the purpose of Dance Real—whether it’s about harm, healing, leadership, or liberation—Kate would love to hear from you. ⸻ Themes Explored in Season 2: •Rethinking competition and performance-based identities •Boundaries, consent, and safety in training spaces •Teaching methods, pedagogy, and community impact •Improvisation as a creative and personal life philosophy •The dance parent’s role: what helps, what harms •Nutrition, perfectionism, and the dancer’s body •Recognizing and healing from coercive systems •Reclaiming emotional and creative agency in dance ⸻ Connect & Share Your Story   Have a personal or professional story that could inspire, inform, or challenge the dance community? Kate is currently curating Season 3 and welcomes diverse voices from dancers, teachers, adjudicators, parents, and beyond.   📩 Reach out via Instagram: @katehiston 🌐 Or submit via website: www.katehiston.com   ⸻ Leave a Review or Share the Podcast If you’ve found value in these episodes, please consider leaving a rating and review on your podcast platform—it helps more people find Dance Real. And if there’s an episode that resonated with you, share it with a friend or fellow creative.   Disclaimer: The Dance Real Podcast is a space for open, honest conversations rooted in real-life experiences within the dance world. What I share—and what my guests share—is based on personal perspective, not professional advice. If you’re seeking support for your mental health, legal matters, or business decisions, I encourage you to speak with a qualified professional.   The views expressed by guests are their own and don’t always reflect mine. Any references to people, places, or situations are shared with respect and the intent to spark reflection, learning, and conversation—not to harm or misrepresent.   By engaging with this content, you acknowledge and agree that the host, guests, and Dance Real Podcast are not liable for any decisions made based on the information provided.

Season Two  Ep:14 Dance Real Reflections: How to be a Dance Mum without Losing Yourself or Your Child   In this episode of the Dance Real Podcast, Kate pulls back the curtain on the powerful influence dance parents have—not just on their child’s dance journey, but on their emotional wellbeing. Speaking from her own lived experience growing up with a well meaning but high-pressure dance mum, and later navigating the dance world as a teacher, studio owner, and parent herself, Kate explores the fine line between support and pressure. She dives into the do’s and don’ts for dance parents, sharing insight into how to foster autonomy, emotional resilience, and a healthy passion for dance—without unknowingly tipping into control or perfectionism. Whether you’re a dance parent, teacher, or just someone curious about the unspoken dynamics behind the scenes, this episode offers a real, raw, and constructive conversation about what kids really need to thrive.   🩰 Stay Connected with Kate Follow Kate for more episodes, personal reflections, and real-talk on healing and integrity in the dance world: 🌐 Website: www.katehiston.com 📷 Instagram: @katehiston @dance_real_podcast @Master_Dancer_Mindset 🎧 Podcast: Dance Real Podcast – Available on Spotify, Apple, and all major platforms    Disclaimer: The Dance Real Podcast is a space for open, honest conversations rooted in real-life experiences within the dance world. What I share—and what my guests share—is based on personal perspective, not professional advice. If you’re seeking support for your mental health, legal matters, or business decisions, I encourage you to speak with a qualified professional. The views expressed by guests are their own and don’t always reflect mine. Any references to people, places, or situations are shared with respect and the intent to spark reflection, learning, and conversation—not to harm or misrepresent. By engaging with this content, you acknowledge and agree that the host, guests, and Dance Real Podcast are not liable for any decisions made based on the information provided.

Season Two  Ep: 16 Starving For Success? Dance Nutrition and the Truth No one Talks About with Dr. Stephanie Potreck. In this powerful episode of the Dance Real Podcast, host Kate Histon is joined by medical doctor and dance nutritionist Dr. Stephanie Podreck, whose career spans medicine, sports nutrition, and global health—and is deeply rooted in her own experience as a professional dancer. Together, they unpack the often-unspoken realities of dancer health, including: * The connection between under-fuelling, delayed development, and injury—and why this is still a crisis decades after the research emerged. * The emotional roots of disordered eating, including trauma, perfectionism, and unstable family dynamics. * How dance schools can be both a trigger and a solution—and what red flags to watch for in students. * Why a dancer’s performance suffers not from a lack of willpower—but a lack of food, rest, and recovery. * What a healthy day of meals and snacks looks like for a 14-year-old dancer. * The hard truths about some European schools, including outdated pedagogy, poor student welfare, and the emotional toll of international transitions. * Strategies for supporting dancers moving overseas, including food prep, housing, and building resilience. * The psychological harm of body shaming and archaic teaching—and why the dance world must evolve now. Dr. Podreck also shares how her clinic, AusDancers Overseas, supports dancers in building sustainable health practices from pre-professional training into company life. This conversation is essential listening for: ✔️ Dance teachers ✔️ Studio owners ✔️ Parents of aspiring dancers ✔️ Students navigating elite training Get In Touch with Stephanie Potreck 🌐 Website: www.ausdancersoverseas.com 📷 Instagram: @ausdancersoverseas 🩰 Stay Connected with Kate Follow Kate for more episodes, personal reflections, and real-talk on healing and integrity in the dance world:🌐 Website: www.katehiston.com📷 Instagram: @katehiston @Dance_Real_Podcast @Master_Dancer_Mindset🎧 Podcast: Dance Real Podcast – Available on Spotify, Apple, and all major platforms After Show Notes: The book Kate referred to is correctly called "Apollo’s Angels": A History of Ballet is authored by Jennifer Homans, a former professional ballerina turned dance scholar and critic. It offers a sweeping cultural and historical examination of ballet from its Renaissance origins to modern times.   Disclaimer: The Dance Real Podcast is a space for open, honest conversations rooted in real-life experiences within the dance world. What I share—and what my guests share—is based on personal perspective, not professional advice. If you’re seeking support for your mental health, legal matters, or business decisions, I encourage you to speak with a qualified professional. The views expressed by guests are their own and don’t always reflect mine. Any references to people, places, or situations are shared with respect and the intent to spark reflection, learning, and conversation—not to harm or misrepresent. By engaging with this content, you acknowledge and agree that the host, guests, and Dance Real Podcast are not liable for any decisions made based on the information provided.

Season Two · Episode 13 Bloodied Pointe Shoes and Coercive Control – Healing the Dance World with Kellie Rhea   In this transformative conversation, I’m joined by trauma specialist and cult-aware educator Kellie Rhea to explore how hidden systems of control quietly shape the dance world—and how we can heal from them. Together, we unpack the subtle ways that “excellence” can mask unhealthy pressure, the intergenerational expectations dancers carry, and how the body stores the stress and fear that arise in performance-driven environments. I share personal reflections from my own journey—including a pivotal moment confronting a coercive parent as a studio owner, the emotional impact of my early training, and the raw promise I made to my younger self during the hardest days of panic disorder.   Kellie offers powerful insights into how dancers, teachers, and parents can: 💛 Recognize harmful systems early 💛 Reclaim self-trust and autonomy 💛 Return to dance as a space for authentic expression and growth   This episode is a must-listen for dancers, teachers, parents—or anyone healing from toxic systems and seeking a healthier future for the next generation of performers.   After Notes Show Note from Kate: The letter I refer to in this episode was one I wrote to the principal of my first ballet school, addressing the emotional and physical harm I experienced there.   You’ll hear me get emotional in this episode. Even healed stories can carry weight. I share this not for sympathy, but to remind anyone listening—you’re not alone.”   Topics Covered What coercive control looks like in dance and high-performance spaces The difference between discipline and domination Parentification, infantilization, and the “teacher as god” phenomenon Loyalty, compliance, and why some systems reward silence Trauma stored in the body and the cost of emotional suppression Fawning, people-pleasing, and self-abandonment as survival strategies What true autonomy and trauma-informed environments look like How to spot red flags in schools, studios, and leadership structures Resources Mentioned 💡 Red Flags of Coercive Systems – Ask yourself: Are disagreement and questioning allowed—or punished? Is discomfort explored—or reframed as resistance? Are students becoming more confident—or more dependent and afraid? Can people say no? If “no” means punishment, there is no real agency. Is leadership rooted in shared humanity—or upheld by hierarchy and conformity? 📚 Recommended Reading & Tools: Complex PTSD: From Surviving to Thriving by Pete Walker → www.pete-walker.com Search “Pete Walker C-PTSD” on YouTube for free talks and explanations Learn about spiritual bypassing (term coined by John Welwood) Key Definitions: Infantilization: Treating capable individuals as helpless, creating dependency Future faking: Promising future rewards to gain present-day compliance Toxic positivity: Forcing cheerfulness or suppressing discomfort Fawning: Trauma response marked by people-pleasing to stay safe   Connect with Kellie Rhea 📎 Instagram: @iamkellierhea   Stay Connected with Kate 🌐 Website: www.katehiston.com 📷 Instagram: @katehiston | @Dance_Real_Podcast | @Master_Dancer_Mindset 🎧 Podcast: Dance Real Podcast – Available on Spotify, Apple, and all major platforms

Season Two Ep:15   In this episode of The Dance Real Podcast, Kate unpacks the often-hidden emotional dynamics that dancers, teachers, and leaders navigate in high-pressure environments—including covert competition, credit theft, love bombing, and silent sabotage. Drawing from lived experience not only as a dancer, teacher, studio owner, and adjudicator (as well as her professional training in Human Behaviour)—but also as someone who grew up around emotionally complex dynamics—Kate offers a blend of personal insight, professional perspective, and trauma-informed strategies to help dancers protect their energy and trust their instincts. With clear tools and boundary-setting practices, this episode empowers listeners to prioritise emotional well-being and rise above manipulative behaviour—on and off the dance floor.   🩰 Stay Connected with Kate Follow Kate for more episodes, personal reflections, and real-talk on healing and integrity in the dance world: 🌐 Website: www.katehiston.com 📷 Instagram: @katehiston @dance_real_podcast @Master_Dancer_Mindset 🎧 Podcast: Dance Real Podcast – Available on Spotify, Apple, and all major platforms    Disclaimer: The Dance Real Podcast is a space for open, honest conversations rooted in real-life experiences within the dance world. What I share—and what my guests share—is based on personal perspective, not professional advice. If you’re seeking support for your mental health, legal matters, or business decisions, I encourage you to speak with a qualified professional. The views expressed by guests are their own and don’t always reflect mine. Any references to people, places, or situations are shared with respect and the intent to spark reflection, learning, and conversation—not to harm or misrepresent. By engaging with this content, you acknowledge and agree that the host, guests, and Dance Real Podcast are not liable for any decisions made based on the information provided.