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Did you miss my classes through our Move with MCB series? Enjoy them here through Miami City Ballet's youtube channel. 5/11 covered a long warm-up along with beginning floor barre exsercises. 5/18 covered a long warm-up, back work, and floor barre on side (will be up soon) Thank you and I hope you enjoy these and use them as to start your week off right. Love Sam ..read more

Hi Everyone,  I am so excited to finally share the final version of a dance film project I have put together over the last couple weeks.  Please check out the link below for the full video along with a Q&A discussing how the project came together on Miami City Ballet's website! I hope you all feel inspired to keep moving and please share!  Link: WE WILL RISE Video with Q and A   Youtube video provided here as well. Featuring artists of Miami City Ballet: In order of appearance Samantha Galler, Emily Bromberg, Jennifer Lauren, Ariel Rose, Itzkan Barbosa, Petra Love Vid ..read more

Still eating breakfast? Has it become kind of a snack or just a quick bite? Or maybe it's just pancakes at this point?  This bizarre routine we are finding ways to adapt to definitely has shifted our eating schedule.  It is OK to admit this! As long as you recognize what has changed, that is the first step in understanding what you need to fuel your body with for the moment.  I know for me, I can wake up and have a cup of coffee and go about my day.  Sometimes, I do not find myself heading into the kitchen to eat until about 12pm.  By this point, I cannot focus as well as I know I can.  I nee ..read more

Right now, using social media and our technology has become even more part of our daily routine than it was before.  It is the new normal for now and some how keeps us connected to those we normally surround ourselves with.  Do what you can to make the most of your social media and technology by using apps that are feeding your soul and mind with positivity and love.  This is the time to bring that level of positivity up so we can continue to stay healthy and motivated.  I do love me my Instagram, but I did not add that in as that is already a given. TOP APP PICKS: Uno: My Fitness Pal App/Bl ..read more

We have to stay positive! We have found ourselves in an unforeseen circumstance.  Of course, even if we do not want to admit it, artists know that at some point we might need to prepare for the future knowing things are not guaranteed and injuries occur.  These circumstance limit us.  Right now we have a unique situation because we are limited from the outside world and human interaction.  I was reading up on some recent articles and came across one that Dance Magazine released April 2nd. If you are looking for virtual classes in all genres, Katherine Disenhof has made it happen.  She leads ..read more

Be. Here. Now.  My present mantra. Why? It grounds me, calms me, and resets me. Thanks for those who tuned in to my first ever IG Live! I hope it gave some hope and comfort in this time. There is always more to go into and discuss in detail, but I hope I touched upon some points that will help you! Remember my four main objectives:  TRUST - trust yourself and your actions. Know that you are doing what you can physically and mentally to stay grounded and in one piece. FOCUS - remain focused on your goals whether you feel stuck in a bubble or not. OBSERVE - observe how others are taking this c ..read more

This is my most important cross training series.  The routine covers core and low back in about 12-15 minutes.  With help, I have modified and advanced the series over the last year to make it work for me.  It most importantly focuses on strengthening low core muscles while protecting the low back.  You can think of your core like a tight protective wrap embracing your stomach.  It protects you from injury and maintains balance and posture.  At all times, while laying on your back, keep a flat stomach and ribs down and in.  Try to envision your little low back muscles kicking in wit ..read more