By Sonya Davie, LMHC, INHC, CMHIMP   ·  Founder, Sonya Davie Wellness

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As a psychotherapist, I spend my days talking with people about stress, burnout, trauma, anxiety, and the importance of caring for their mental health.

As a Boss Chick Dance Workout instructor, I get to experience another side of healing through movement.

That’s why attending the 10th Annual Boss Chick Dance Summit in Miami is something I look forward to every year. It’s not simply a dance fitness conference. It’s an opportunity to sharpen my skills as an instructor, learn from experts, connect with an incredible community of women, and spend several days doing something I genuinely love, moving my body.

And that’s something I encourage everyone to find.

Whether it’s dance fitness, walking with a local group, yoga, pickleball, cycling, strength training, hiking, or another activity that brings you joy, finding your movement, and your wellness community, can have a profound impact on your mental and physical well-being.

More Than Dance Classes!

Created 13 years ago by professional dancer, choreographer, and entrepreneur Simone Sobers, Boss Chick Dance Workout has grown into an international women’s fitness community centered on movement, confidence, empowerment, and connection. Today, instructors teach across the United States and internationally, including Canada, creating spaces where women can move, sweat, laugh, and support one another. (Source)

The annual summit is five days of learning, growth, and fun.

While there are plenty of high-energy dance fitness classes, the experience goes far beyond choreography.

The summit also includes:

• Educational lectures and workshops
• Professional development sessions
• Guest presenters
• Master classes in a variety of dance styles
• Professional photo and video opportunities
• Networking events
• Team-building activities
• Celebrations and social events

This year, I had the privilege of co-facilitating a workshop entitled:

“Your Body is Boss – Hormones, Movement & the BCDW Method Across Every Life Stage.”

As someone who integrates psychotherapy with functional and lifestyle approaches to mental wellness, it was incredibly rewarding to discuss how hormonal changes, stress physiology, and movement intersect throughout a woman’s life. Conversations like these remind us that wellness isn’t one-size-fits-all, and our bodies deserve support during every season.

Why I Keep Coming Back?

One of my favorite parts of the summit has nothing to do with the workouts.

It’s reconnecting with fellow instructors.

We come from different states, and even different countries, but we’re united by a shared passion for helping women feel stronger, healthier, and more confident through movement.

Those relationships don’t end when the summit does.

We continue encouraging one another throughout the year, sharing ideas, celebrating milestones, supporting one another’s businesses, and cheering each other on from hundreds or even thousands of miles away.

As adults, building meaningful community can sometimes feel difficult.

That’s why I often encourage people to intentionally find spaces where they feel welcomed, challenged, and inspired.

Sometimes your wellness community is just as important as your wellness routine.

Dance Fitness Is Good for Your Brain, Too

One of the reasons I love dance fitness is because it challenges the body and the brain simultaneously.

Unlike many forms of exercise, dance requires you to:

• Learn new movement patterns
• Coordinate multiple body parts
• Respond to rhythm and music
• Remember choreography
• Stay mentally engaged while exercising

You’re not simply burning calories. You’re building new neural pathways.

The Role of Bilateral Movement

Many dance movements naturally involve bilateral stimulation, alternating movement between the right and left sides of the body, crossing the body’s midline, and coordinating opposite limbs.

As a mental health therapist, this is especially fascinating.

Bilateral movement has been studied for its role in supporting attention, emotional regulation, and information processing.

Similar alternating left-right stimulation is incorporated into therapies such as EMDR, although dance fitness is not a replacement for trauma therapy.

What dance does offer is a joyful, rhythmic way to engage both sides of the brain while moving the body.

For many people, they simply know they feel better after class. Science helps explain why.

The Mental Health Benefits of Dance Fitness

Research continues to demonstrate that regular physical activity, and dance in particular—can positively influence emotional well-being.

Dance fitness has been associated with:

• Reduced symptoms of anxiety and depression
• Improved mood
• Lower stress levels
• Increased self-confidence
• Better cognitive function and memory
• Greater emotional resilience
• Improved sleep quality
• Enhanced social connection

Music, movement, learning, laughter, and community create a powerful combination that supports overall mental wellness.

And Don’t Forget the Physical Benefits

Of course, dance fitness is also an excellent full-body workout.

Boss Chick Dance Workout incorporates cardio, strength, endurance, coordination, balance, and mobility into every class.

Regular participation may help improve:

• Heart health
• Muscular endurance
• Functional strength
• Balance and coordination
• Flexibility
• Bone health
• Energy levels

Perhaps even more importantly, it’s fun.

When you enjoy your workout, you’re much more likely to keep showing up.

Why I Love Teaching

Teaching Boss Chick Dance Workout combines so many of the things I value most.

I get to educate.

I get to encourage.

I get to move.

And I get to watch women discover that they’re capable of more than they realized.

As an instructor, there’s nothing quite like seeing someone walk into class feeling unsure of themselves and leave smiling, standing taller, and already asking when the next class is.

That’s the power of movement.

Find Your Wellness Community….

You don’t have to become a dancer.

You don’t have to join Boss Chick Dance Workout.

But I do hope you’ll find something that makes you want to move.

Find the class that makes you forget you’re exercising.

Find the instructor who makes you feel welcome.

Find the group that celebrates your progress instead of your perfection.

Because movement isn’t just about fitness.

It’s about caring for your mind, supporting your body, building meaningful relationships, and creating a lifestyle that helps you thrive.

For me, Boss Chick Dance Workout has become all of those things, and I’m grateful to be part of a community that continues to inspire me, both as a therapist and as an instructor.

Research on Dance, Movement & Mental Wellness

• World Health Organization (WHO): Regular physical activity improves mental health, reduces symptoms of anxiety and depression, and supports overall well-being. (Read here)
• Frontiers in Psychology: Research has found that dance interventions can improve mood, reduce depression and anxiety symptoms, and enhance quality of life.
• Harvard Health Publishing: Exercise supports brain health through improved mood, stress resilience, and cognitive function.
• National Institute on Aging: Dance promotes balance, memory, coordination, and healthy cognitive aging.

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“Movement may look different for each of us, but the goal is the same — to support a healthier body, a healthier mind, and a healthier life.”