About Grit & Grace Dance Life with Kea Tesseyman
Welcome to The KEA METHOD Podcast hosted by professional dancer, choreographer, educator and studio owner, Kea Tesseyman. Season 1 introduces The KEA METHOD where movement meets neuroscience to help you break patterns, reduce stress, and reconnect to purpose through small, daily shifts. It’s all about how to move a muscle and change a thought to stay in the present moment and reclaim your control over your mindset, your emotions and how you feel each day. With actionable steps that teach you science backed habits for daily routines, and how to show up your best self every day!
If you've ever struggled with perfectionism, getting stuck in a triangle of comparison, judgement and then punishment mentality - this episode is for you!Whether you're in the dance studio or hanging out with friends, at any event or even just trying to feel comfortable at school or that new job, we are all prey to misery around fear of people's opinions and it directly impacting our experience.In fact, it goes so much deeper than worry about the person next to you, but this issue is deeply rooted in how we are able to show up to things we care about and get the most out of the experiences we are looking forward to.Do not let fear steal your present moment, do not suffer the imagined, and stop trying to control what hasn't happened yet.This episode breaks down this vicious cycle and walks you through how to gain awareness and change your reaction to the world around you - and the mindset trap you fall into.If you want help with this MAJOR mindset shift, watch this episode!And as always, thanks so much for watching and please subscribe to my channel and like, share, comment to help spread the message with those out there that may need a little extra support today!xo Kea
17 Sept 2026
How "Process over Prize" mindset makes you happier (and helps you achieve more) | Ep 08
If you're always waiting for the prize at the end of the work, or the to-do list to be finished or that one goal to be accomplished, you're missing out on multiple wins along the way.
It may sound silly but my love for golf and watching the journey of golfers like Rory Mcilroy has cemented that this mindset absolutely is a game changer.
This significantly impacts your happiness, and the person you are at the end of the work. That's why adapting a growth mindset - falling in love with the passion of doing a thing - is instrumental in making more small wins along the way and being happier doing whatever you're doing.
This one simple mindset shift was a game changer for me, for my dancers and everyone I've coached.
So do you want to be happy or do you just want to be finished? Just win ONCE at the end of whatever you're working on. This episode breaks down the mindset trap we have all fallen into, and how to shift your mindset so you not only find happiness during your progress, but freedom in your heart and mind too.
And I promise - the win is that much greater at the end...As always, thanks so much for watching.
Please subscribe to this channel and hit like, comment if something I share is helpful, and share with someone else you think would benefit from my experience with process over prize!
xo Kea
#processoverprize #dancemindset #mindsetshift #findinghappiness #rorymcilroy #scottiescheffler #growthmindset
13 Sept 2026
Creativity & Storytelling for dancers: Pillar 5 of THE KEA METHOD | Ep 07
Stepping on stage carries a responsibility - to be honest, authentic and present with the audience. That is the dancer's responsibility, and the choreographers as well.Pillar 5 breaks down Kea's signature integrity check for dancers and choreographers, and brings the first four pillars of THE KEA METHOD into one cohesive process in the studio.We must share a message of depth and weight with the audience, and remember that the number one person we should be thinking about when we are on stage, is that one person out there who needs to feel seen and heard.This is NOT about high kicks, big splits or leaps. This is about becoming a captivating storyteller and a messenger of light, love and connection.Let's dive in!As always, thanks for watching and if you want to support this movement, subscribe to this channel and like, comment and share this episode with someone you think needs to hear it. BIG hugs 🤗xo Kea#storytelling #creativity #integrity #dancerschecklist
3 Sept 2026
The Ultimate Game Changer: Habits, Pillar 4 Part 2 of THE KEA METHOD | Ep 06
Dancers asked - and I delivered.🎙️ Ep 06 is 🔥 Just dropped! Please help my mission by watching it as soon as you can - and all the way through! CLICK THIS LINK HERE to watch on Youtbue! (https://www.youtube.com/watch?v=8-Y8olkGCLw)
IN THIS WEEK'S EPISODE:
Every single routine that I built and use daily that saved my own life from super fatigue, burnout, exhaustion and other health issues, are laid out in this bite size episode.
I cover how to apply the habit loop breakdown (crediting James Clear and his breakthrough book "Atomic Habits") into my routines. Including:
☀️ The morning routine all teens (or just anyone) needs -- like getting sunlight in your eyes in the first 20 min of waking, (which especially helps young people reset their circadian rhythm and help with that cortisol boost in the morning to get motivated for school), to meditation, journaling and more.
🙏 Packing your dance bag so you’re prepared for the day (hence the dopamine hit convo)
🧘🏻♀️ Pre and post dance prep and recovery for your fascia and musculoskeletal system
🥗 Proper fuel and hydration to use your body like an athlete.
These are basics for dancers. If you want to dance like a pro you have to self-care like a pro!
REMINDER: Kiki's code…
Add new habits you want to build onto existing ones: Add journaling onto your coffee habit.
Make them simple and obvious: Set the journal out next to where you always sit to drink coffee.
Move the dial 1% each day just by showing up: Keep it simple - don't write five pages about everything going on in your life - write two sentences about how you feel or a goal you have. (TIP: I always write something I'm grateful for even if I'm in a rush.)
PLUS If you're a parent and you don't know what to do to support your dancer, watch this episode and take notes. It's all laid out.
👉 WAIT!! If you haven't watched Episode 4 Part 1, I suggest listening to that first as it will explain the science of a habit loop and how to apply it to habit stacking and help you to make new routines!
**I give so much credit to the actual doctors who made learning the neuroscience- that saved my life- accessible and functional. I just turned it into something young people can use on the dance floor and in their daily lives.**
👉 Watch full episode (https://www.youtube.com/watch?v=8-Y8olkGCLw) and please REMEMBER TO SUBSCRIBE, then drop a like, a comment which helps me to continue to spread my message of light and love for dancers, and everyone, everywhere!
❤️ Your support is appreciated!
xo Kea
27 Aug 2026
A Special Q&A with dancers, Ep 05
Well dancers? You asked so I delivered. Here is the Q&A episode for this season where I answer juicy questions about everything from dance, to body image struggles, to issues with friends and so much more!I am currently collecting submissions of questions for our next Q&A, so leave a comment below with a question you have and we will add you to the list! You can also join our newsletter here https://thekeamethod.myflodesk.com/hg25mtheos and email us your question!Can't wait to chat!xo Kea
21 Aug 2026
Habits For Dancers: Pillar 4 Part 1 | Ep 04
Inspired by a life changing experience I had when I read “Atomic Habits” by James Clear, I finally found the explanations, science, and direction I had been searching for. This entire episode is dedicated to the brilliant James Clear, I’m incredibly grateful to him for his work and how it impacted my life.
It lead me to completely shifting my approach to teaching dance and organizing my own systems to be a better teacher, dancer and was the big inspiration for the pivot with my own method. THANK YOU James Clear, Thank you.
For my viewers, thank you for tuning in!
If you know me, you know that I live by the habits I stack to make it through my day so I can show up my best self (as often as possible.) we are not perfect, and we shouldn’t strive to be - but progress and growth IS important. Especially if I want to achieve my goals and dreams, and make a positive impact in our world, I have to get myself in order. I also want to be the best dancer and teacher I can be and I rely on my habits to make that possible.
In this episode:
- Why habits are important
- How a system of habits supports your daily life and any goal you want to achieve
- The power of identity and Why Young people- especially dancers - need habits and routine
- What my top habits are how I habit stack
As always, you’re beautiful and I’m proud of how you’re showing up for yourself today. Stay tuned, please drop a comment of support, a like, a share, it all helps to get my message of strength and hope into the hands of others who may need it more than we know.
With love,
Kea
13 Aug 2026
The Body & Self Care, Pillar 3 | The KEA METHOD
In this episode, we dive into the absolute importance of self-care and forming habits around preparing for your dancing (and your day), which includes your mindset before you dance.I share with you my own experience of struggling to take care of my body as an adult dancer, and how my mentor @ryandanielbeck (https://studio.youtube.com/channel/UCy8onAHEU8WEsaUiP2DY4BA) (who this episode is dedicated to) shifted my entire mindset - which shifted my whole approach to dancing. The positive effects @bodyarttrainingstudios9824 (https://studio.youtube.com/channel/UCv4cme81mCK78QUzHkfKAXw) has had on my entire training system, and life as a dancer!For teens, I know it can be hard to take care of yourselves when you have so many things to accomplish each day, especially in the school year. So if you're tired of feeling tired, or you feel unorganized or simply exhausted when you're supposed to bring your best to the studio, you need to listen to this episode. This episodes pulls together the first three pillars of the KEA Method as you lay your foundation for mentally healthy training and care of your body. I get into the pressure from industry standards and how to avoid punishment mentality. I talk about some people I look up to, thought leaders like @danadaners (https://studio.youtube.com/channel/UCXa-mY20AJEaJTZBbVHBsPg) who are so inspiring to me (and even were some of the motivation behind me starting my own podcast!) (At the time of this recording, Dance+Podcast was still "Words That Move Me" so I want to direct you to the right account to listen to Dana on Instagram!I give you actionable steps for pre dance routine, my post dance recovery sequence and all the inside tips of what I do to be able to dance 30+ hours per week as a 42 year old professional dancer.As a bonus I dive into the science behind taking care of your body, the need for proper fuel and hydration, myofascial release and getting enough sleep.So tune in and drop a like and a comment below if you feel inspired and want to share if this episode helped you in your own personal life!Thanks so much for your support,xo Kea
10 Aug 2026
Emotions & Creative Currency, Pillar 2 of The KEA METHOD | Ep 02
If we want dancers - and all teens (or all people for that matter) to take accountability and of their attitude and actions, we need to supply them with a toolkit that makes sense to help them through life of life's terms. This Ep 02 of the The KEA Method Podcast lays the next piece of the foundation that guides people on taking control of what they can, and letting go of the rest. Taking personal stock of your story, your life's experiences, and owning your emotions is the first step towards - not just becoming a captivating storyteller - but a person who takes accountability and responsibility for their own emotional well-being - and it all starts here. So tune in and don't forget to subscribe to my Youtube Channel, drop a like and share some love! Sincerely,Kea
3 Aug 2026
Mindset & Self Talk, Pillar 1 of THE KEA METHOD
Welcome to the first episode EVER of the KEA METHOD PODCAST! I'm so excited to kick this season off with the first pillar of THE KEA METHOD and share with you the mindset and self-talk tools I teach my dancers and people I coach.Your mindset matters and effects everything from how you talk to yourself, what energy you bring into any task you're doing, achieving your goals, your relationships and even your sleep.We need to be talking about how to help teens get this into their daily life. How to help them to be accountable for their own attitudes and energy. We break these tools down throughout the season!So please watch this episode, share, like, and subscribe to my channel so you can be notified of our next episode drop where I continue to lay the foundation of my method and help people to break stubborn cycles that are holding them back, through science backed movement. I'm so glad you're here! Thanks for your support! xo Kea
13 Jul 2026
Episode 0 - Intro to the KEA METHOD
Welcome to THE KEA METHOD where I help to rewire the dancer from the inside out. On this podcast I'm going to share my neuroscience-informed performance method that helps dancers build resilience, regulate emotions, strengthen habits, and develop authentic artistic expression.
This is going to be fun, I'm glad you are here. Let's dive in!
xo Kea
9 Jul 2026
Intro to The KEA Method
Welcome to THE KEA METHOD where I help to rewire the dancer from the inside out. On this podcast I'm going to share my neuroscience-informed performance method that helps dancers build resilience, regulate emotions, strengthen habits, and develop authentic artistic expression.
This is going to be fun, I'm glad you are here. Let's dive in!
xo Kea
18 Apr 2026
Coming Soon!
First Episode dropping May 14th 2026!
This has been a crazy, wonderful journey and I couldn't be more excited to share with you MOVE A MUSCLE, CHANGE A THOUGHT!
17 Jun 2025
Stop "Shoulding" On Yourself: Part 2 - What's In Your Facility?
Kea Tesseyman explores overcoming personal struggles and unhealthy mindsets by sharing a story of physical injury and a four-point checklist for creating progress and finding freedom.
17 Jun 2025
Stop "Shoulding" On Yourself: Part 1 - Removing Judgement, Punishment and Comparison Mentality
Kea Tesseyman discusses removing judgment and comparison from dance training to foster confidence and freedom in one's self-talk.
17 Jun 2025
Welcome to Grit & Grace Dance Life!
Kea Tesseyman introduces her dance podcast, exploring mindset, habits, and performance to unlock dancers' confidence using her training approach, The Kea Method.
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