You’ll want to eat for your summer dance schedule in a strategic way. The summer season brings an adjustment in schedule for most dancers. This means your eating plan and meal times will likely need to change as well. It’s a good idea to think ahead, so that you don’t go through a time when you feel totally off track.

For some, the adjustment will be to the intensity of a summer program schedule. For others, you’ll need to adjust to a quieter, possibly less active “lay-off” schedule. Either way, you can eat for your summer dance schedule with balance.

Here are tips for both scenarios!

5 Tips for Eating at a Summer Intensive

1. Front-load your day.

It’s common to feel that you need to overeat in anticipation of a long rehearsal or a long day. Front-loading can work, but it needs to be done strategically to ensure that you’re actually eating when you’re hungry and not just when you think you should. This concept of front-loading is to eat more earlier in the day. That might mean a larger breakfast or a larger breakfast with a snack or 2 before you even start dancing. This can work if you get up a bit earlier in the morning (2-3 hours before your first class) allowing plenty of time to digest.

In addition to eating a bit more earlier in the day, bring lots of snacks that you can eat when you’ve got 5 or 10 minutes here are there. Include a variety of foods, tastes, and textures so you’ll be sure you have something you want to eat. You might pack fruit with nuts or nut butter, trail mix with a mix of dried fruit and nuts, hummus with celery or carrots or pita, olives, snack bars, a sandwich (yes, as a snack!), smoothies, or cereal. Snacking options are honestly endless. Here’s a snacking guide with 30 recipes for inspiration.

2. If you’re eating in a cafeteria, make a round before committing.

Sometimes summer program cafeterias provide a buffet-style experience. This typically means you’ve got too many options. Don’t start to pile things onto your tray until you’ve walked around the eatery once and identified not just the healthiest options, but also the things that will be most satisfying to you in the moment. Include a good mix of protein, carbohydrates, and fat. Remember, you’re fueling many hours of dancing. Do your best to tune into your body at meal times to provide adequate fuel.

3. Stay mindful of late night sweets. 

I remember night time in summer intensive dorms being full of candy, cookies, and treats. At the end of a day filled with so much dancing, it’s common to feel like you “deserve” a food “reward.” If you’re attaching your activity level to a food reward, that’s an important thought process to reframe. You can eat candy, cookies, and treats any time. It isn’t dependent on dancing a certain number of hours. Rather than seeing those nighttime foods as a reward, enjoy them if and when you’re truly hungry for and in the mood for them.

If you find that you are hungry for something, consider your options. If you’re allowed to have food in the housing during your summer intensive, have a number of options available so you can choose what you truly want to eat. Some nights you might be in the mood for something sweet, and that might mean having cookies with your friends. Other nights, you might prefer to have some fruit. Allow those variations to truly find the balance that works for you.

4. Don’t make weight loss one of your summer intensive goals.

The first year I went to a summer intensive, I gained weight. When I got back to my home studio, my teacher let me know it. It was pretty devastating as I was really young at the time, so every summer after that, a big goal for me at summer intensives was weight loss.

To achieve that end, I never ate enough and was definitely lacking the fuel and energy needed to power through those long days of dancing.

Instead of weight loss, you can certainly make one of your goals to prioritize healthy, whole foods. You might also choose the goal to get stronger. Pick a measurable way to track this. E.g., time how long you can hold a balance or extension at the beginning of the summer and 1x each week to see how it improves. Keep the focus on your technical and artistic development instead of your body shape or size.

5. Don’t be influenced by the way your new friends eat.

You’re likely to be surrounded by girls with all different body types. They’ll likely all have different approaches to food as well. Don’t change the way you eat to match a new friend, even if you find her body to be “ideal.”

Just because she has found a way to eat that works for her, doesn’t mean it’s going to be the best way for you to eat. If she seems to have a level headed, healthy approach to food, then by all means, open up a conversation about it. We can certainly learn from the positive influences around us! However, for real support on adjusting your approach to food, work with a health coach or other nutrition professional. You can eat for your summer dance schedule with balance.

5 Shifts to Food and Your Body While on “Lay-Off”

If you’re headed into an extended period of time away from dancing, you may be feeling anxious. Try to look at your break as a chance to grow as a person.

1. This is a great opportunity to experiment with food.

While it’s not the best idea to try new eating plans when you’re dancing intensively, during time off, you might try out some new foods or recipes. Your commitments will be different, so you can adjust the way you eat for your summer dance schedule. This way, if you experience digestive discomfort or reactions to new foods or food plans, you’re not going to be distracted during a rehearsal or performance.

It’s a good time to assess how different food choices impact your energy when the stakes aren’t so high. Pay very close attention to how you feel after eating different meals and snacks. If you are someone who relies on caffeine to power through your day, a lay-off is a fine time to give it up and notice the difference.

2. Use this as a time to experiment with new cross-training options.

Since you have more free time and you’re not dancing as much, try out new ways of movement. It’s also worth noting that summer tends to be a slower season for fitness studios, so many of them offer much less expensive memberships and deals.

Maybe join a yoga studio and try all the different kinds of yoga they offer: Hatha, Forrest, Vinyasa, Yin, hot. They’re all different and if you haven’t experimented, it’s likely you haven’t found your favorite yet. It took me a long time to get into yoga, but it was a practice that improved my body image significantly.

3. Craft a routine.

Giving yourself the space to do nothing is lovely. It can be really restorative to take some time to do nothing for a week or so after your season ends. Give yourself some space and time for that nothingness, then make a routine.

Maybe there’s a local studio where you can take class 3 days a week, and you’ve got that yoga membership (see #2), so you can decide which classes to take each day. With this structure, you’ll have an easier time figuring out your food plan and falling into a healthy groove.

4. Keep in mind…you may be less hungry than you were during the season.

Naturally, if you’re moving less, you will likely require less fuel. Don’t intentionally undereat, BUT listen closely to your body and don’t take in more than you need.

If you’re in a warm summer climate, you’re also more likely to crave raw, cold, lighter foods. Focus on salads, smoothies, and nutrient-dense bowls with healthy whole grains, lots of lightly steamed greens, protein, and healthy fats.

5. Accept that your body may change and that’s OK.

During an active rehearsal and performance season, dancers are one of the few sets of people whose bodies are obviously impacted by that high level of movement. The look of your body, your muscle composition, and your weight will likely be different during the season than when you’re not moving or dancing as intensively.

Don’t let this stress you out.

Even with the change in activity level, it’s unlikely that the changes to your body will be drastic. If you gain weight, it will likely be an amount that will easily recalibrate within a month or so once you get back in the studio and return to your regular rehearsal schedule. Make it a goal to eat for your summer dance schedule with balance.

Whatever Your Plans, Prioritize a Healthy Mindset

Cultivating mental wellness is key to a happy life and dance career. Find the things that light you up outside of dance and make them a regular part of your life. If your relationship to food is shaky, get help. If your body image is unhelpful and distracting, seek support. Summer time is an ideal time to prioritize wellness. If you’re looking for support now, apply for Elite Best Body Coaching. It’s an all-encompassing, holistic transformation program that can change your entire experience and trajectory in dance. Click here for details and to apply.

Are you headed to a summer intensive or into a lay-off? Which of these ideas are you most excited to implement? Share your thoughts in the comments below!!

Originally posted: May 29, 2019

Revamped: June 6, 2021

The post Eat for Your Summer Dance Schedule appeared first on The Whole Dancer.

You may have found the class attire that makes you feel your best. Perhaps you wear leg warmers on your calves to sort of balance out your butt and thighs (I used to do that). Maybe you wear a skirt to accentuate a small waist and hide your hips (guilty again).

Do you remember the last time you felt fully confident in just pink or flesh-tone tights and a leotard?

The way you see yourself in the mirror is connected to your ability to reach your best body, choose food you love that also serves you, and perhaps most importantly, dance well.

One of my favorite success stories from The Dancer’s Best Body Program came when a dancer told me she started taking class without a skirt on-something she hadn’t felt comfortable doing in years!

Going skirt-less, especially after hiding behind a skirt for so long, is huge! Auditions are a big occasion when this confidence will come in handy. You’re expected to show up in just a leotard and tights. If you haven’t done that in months, it can be such a challenge!

The Dancer’s Best Body Program takes you through The Whole Dancer 7 Step Best Body Process. It guides you towards your personal best dancer’s body. Along the way, confidence shifts, AHA moments occur and you start to see yourself in a positive light. You can be an expert on your body.

This process has been refined over the last 5+ years while working with 100’s of dancers. The vast majority of the dancers who commit to The Whole Dancer Best Body Process see a massive shift both mentally and physically. 

The physical shifts are rarely aesthetic.

Sometimes dancers come into this program with weight or aesthetic body goals. One of the first things you’ll do is switch those goals to focus on how you feel physically. Do you want to dance with more energy? More strength? Maybe more speed?

All of that is possible. When you make your physical goals about how you move and dance, the focus shifts. It shifts from “what’s wrong” to “what’s possible?”

Possibility will give you the push to keep going-even before all of your personal body goals are met.

If you’ve tried to stick to a plan in the past, and it just didn’t work or you started to feel defeated early on, this program is for you.

+ Support

You get full access to me over the course of your 3-month program via email and group calls. This might look like getting your questions answered whenever they come up or receiving specific recommendations and action steps based on your personal struggles and goals.

+ Information

This quiets all that internet noise. The course materials cut through all the distraction and provides you with nutritional insights relevant to dancers. 

+ Connections

Connect with dancers from around the world whom you have so much in common with! It’s amazing how much is shared in the dancer experience. 

+ Mindset Shifts

You’ll see the power of personal growth and positive psychology practices in action. Each week of the program builds on itself to create a transformed mind and approach to dance.

+ Action Steps

At every coaching call, specific actions you’ll be able to take right away are identified. You’re already taking massive action when you show up for this program and complete each module’s journaling exercises. However, by taking it a step further, your opportunities for growth are magnified.

+A Clear, Specific, Proven 7-Step Process

If someone tells you they can help you create a calm approach to food, your body, and your dancing, but there’s no process behind their work, something is likely missing. 

Information without a clear process rarely delivers. 

Think about it, there’s information all over the internet. It’s out there for you to find, so why should you invest in yourself through an online course and group program? Well, this program gives you a path. It takes you on a journey to long-term, sustainable, physical and mental shifts.

The process is also holistic. It’s not just about food and your body. It’s about creating a life that supports your goals and well-being. There’s a big, cross-training component with Tanya Tromly of Bulletproof Ballerina.

It sets you up for balance in dance and balance in life. If you’re in need of support, the next round of the program opens in April 2021. Whatever your plans are in the next few months, it’s never a bad time to invest in and commit to yourself.

Alleviating the mental stress you feel around your body is an essential first step in achieving your body goals-just committing to yourself and signing up for The Dancers’ Best Body Program can alleviate some of that stress!

Need the program details? Check here first, if you’re still unsure if you’re the right fit, feel free to email me at info@thewholedancer.com! As always, I’m here for you!

Scholarship applications are open for the April 2021 round of The Dancers’ Best Body Course + Group Coaching Program thru April 1, 2021. Click here to apply.

This post was originally published in April of 2017. It was updated for relevance and clarity in March 2021.

The post Confidence in Just a Leotard and Tights appeared first on The Whole Dancer.

Your expectations of yourself are likely high. That’s a natural dancer tendency. If you’re ready to dig a little deeper into what can get you to work harder and smarter, this post is for you.

In Gretchen Rubin’s book, Better than Before: Mastering the Habits of our Everyday Lives, you can find a lot of insight to help you master your work ethic as a dancer and a person. Here are the types of people and how you might capitalize on them.

Rubin separates people into four main categories: Obliger, Rebel, Upholder or Questioner.

An Obliger:

Someone who is motivated by external incentives (this one is very common — it definitely is the one I relate to most, and I can see this being true for many other dancers as well). Obliger’s are not as easily able to meet expectations they’ve placed on themselves, instead they’re motivated by external validation.

If you’re an Obliger, you may work harder with certain teachers than others depending on who gives you more feedback.

You’re not in a bad spot if you identify with “Obliger.” You can definitely create situations with external validation to propel you forward.

In the area of cross-training, an Obliger should probably work one-on-one with a coach or trainer, or take group exercise classes where you’re able to get the outside validation that you crave.

Even working with a friend whom you’re set on impressing would help you to work harder in a cross-training or practice situation.

Maybe try taking barre, pilates, or yoga classes with instructors who give lots of personal attention and validation.

I’m definitely an Obliger. In college, I was able to work on partnering outside of partnering class only because someone else was there with me. For variations, I had to enlist a friend to come watch and give me feedback. I definitely needed that external validation, but clearly, there are ways to create it for yourself.

I was never the person who could just go to a studio and work super hard on my own with no one around. And you know what? That’s totally OK. Just identify what you need.

The Rebel:

Hates being told what to do and resists both external and internal expectations. I’m sure you can think of at least one ballet Rebel that you know, but this one is not common among dancers.

As a Rebel, you’d be best served to find ways of improving your dancing in your very own methods. You might look more analytically at technique or strengthening in order to identify what makes sense to you (and possibly no one else).

The Upholder:

Is able to reach both external and internal expectations. These are probably the friends whom you’re most inspired by. The ones who seem to work so hard all. the. time. Even when no one is watching. (I always wished this was me; however, I really needed the feedback from teachers to feel like I was accomplishing anything).

As an Upholder, you’ve got a lot of options in the areas of cross-training and improvement as a dancer. You can work out on your own and create exercise plans that you’ll likely stick to even if no one else has any idea what you’re doing.

Upholders can go for a swim, do some cardio, weight train, or work on the pilates reformer independently and still work their hardest and see improvement.

Finally, the Questioner:

Resists outer expectations but meets inner expectations. If you’re a Questioner, you have a lot of drive but likely always take corrections or outside feedback with a grain of salt.

Questioners can certainly be great dancers, but they might butt heads with artistic staff or choreographers. They have a lot of internal preferences and want reasons why a movement might be done a certain way.

Rubin suggests that rather than try to change your natural tendency, you should acknowledge it and work within your inclination.

Be true to who you are. When I work with dancers to reach health and body goals, considering the natural mindset tendencies is key. You might thrive when you create your own plan or you might do better with some set “rules” from me. To reach your personal best body goals, honor what you need and seek out the support that will get you where you wish to go.

The post Work Smarter AND Harder appeared first on The Whole Dancer.

Auditions are right around the corner. You might have some time off after Nutcracker. And, there’s even the issue of not spending as much time in the studio since you’re spending more time on stage. All of these things can lead to a lot of holiday food overwhelm.

Going into Thanksgiving and the Winter Holidays with a healthy balanced mindset can make a big difference in your experience.

Here are 7 Tips to help you stay calm, positive and happy!

Tip #1: Remember what the holidays are really about.

They’re a time to be with your family and friends. A time to reflect with gratitude for all of the abundance in your life. And, holidays are an opportunity to take inventory of your life and see both areas of beauty and those of opportunity.

If you’re struggling with negative body image, find time to remind yourself of all the physical attributes you have to be grateful for. A body that is fully functioning and can dance! That shouldn’t be taken for granted.

Tip #2: Eat Breakfast

Eat breakfast. Preferably have a meal with protein, carbs and healthy fats. If possible, include some greens as well. Eggs, avocado, toast and some greens are a great way to start the day. Depending on when your family has the big holiday meal, you might also have a balanced lunch before the main event.

Having a salad with some lean protein and healthy fat will give you a good helping of nutrient dense food without overfilling you.

Tip #3: When it comes to holiday treats, assess the food choices available to you.

Some holiday dishes can be quite healthy (think sweet potatoes, brussels sprouts, roasted veggies, etc.), others are going to be more decadent. If you want to contribute a healthy side dish, most hosts will be open to that. I always bring a hearty kale salad and that provides the foundation of my meal.

Tip #4: Drink water!

Throughout the day stay hydrated. Drink lots of water, if you’re chilly drink tea or warm water with lemon. Both lemon water, peppermint tea or ginger tea help to aid and soothe digestion so they’re particularly good choices on a food centered holiday.

Tip #5: Have a healthy mindset about the food.

Don’t make holiday’s a reason to eat to the point of discomfort. People often tell themselves, “this is the only day ALL YEAR that I’m eating this food.” This idea naturally leads to overeating to an uncomfortable degree.

It’s also important to note that this is a totally false notion. Sure maybe this is the only day Aunt Edna makes her famous pie BUT you could definitely get the recipe and make it any time of year.

Tip #6: Make your food goal to eat only to a point of comfortable satisfaction. 

Now, don’t forget about dessert! Of course, especially when it’s an occasion and even more importantly if there’s a dessert you particularly enjoy then you should absolutely have some. Take small bites. Savor the flavors. Just like with your main meal, stop eating when you’re at the point of comfortable satisfaction.

If you do go overboard – forgive yourself! Your food choices will not be perfect all the time and that is totally ok. Do your best to let it go and move on.

I know this is sometimes much easier said than done so if you’re struggling with your holiday eating strategy or need some support in the aftermath feel free to send me an email and I’d be happy to offer support.

Tip #7: No crash diets afterwards!

It’s possible you’ll read all these tips and still have a challenging time putting them into practice. Depending where you are on your journey towards balance, that’s totally understandable!

If you end up feeling like you’ve been “bad” or gone overboard with the food or indulgences, go easy on yourself. Support yourself with healthy, balanced, hearty meals. If you respond by under-eating, you’ll likely get into a yo-yo pattern.

As you look ahead to 2020 and you have big goals for your body and dancing, check out The Dancer’s Best Body Program opening in January. This program is not just about nutrition information. It’s about unpacking your relationship with food and your body so you can reach and sustain your body goals. Check out some success stories here!

Photo by Monika Grabkowska on Unsplash

The post Holiday Eating Strategies – Indulge with Balance appeared first on The Whole Dancer.

Recently I came across a post by a dancer who talked about all the “father figures” she came across in dance and her desire to please them and gain their love and approval. I can relate to that. I lost my father at a young age, I had closer relationships with men in ballet than anywhere else.

Dance is a people pleasing art. You’re concerned with looking good and living up to the standards expected by your teachers. That goal becomes ingrained early, it’s challenging to shake.

As a child as young as 7 or 8 the aim in class is often to perform and show our teacher’s we’re listening…obedient.

The discipline of dance isn’t necessarily a bad thing. However, the authoritative stance and mean, critical approach some teacher’s take really breaks down your sense of self. It makes it hard for you to find authentic joy and confidence in dance.

When body comments and criticisms start at a similarly young and vulnerable age, you’re set up for what can be a lifetime struggle to accept your body and abilities.

In all of this, it’s easy to get pulled away from what should be your focus – improving your technique and artistry AND enjoying your dance pursuits.

It all becomes about earning a teacher’s love and approval. Which in reality, you don’t need to succeed. Being the teacher’s pet alone does not guarantee a job after your training.

The most loved student doesn’t necessarily go the furthest, BUT if you let the lack of love and admiration from your teacher impact your confidence it can be a big factor.

In order to stay positive in your pursuit, you can’t make it about pleasing every teacher or Artistic Director you come across. It can’t be about gaining their love.

To find success in dance you need to love yourself. With the ups and downs and challenges you might face, you’ve got to be your biggest supporter.

Usually, the love of your teacher or Artistic Director is conditional. It might be given or taken away based on your weight. Or it could be dependent on your placing at a competition or receiving a scholarship. If you’re coming back from injury they might be less supportive.

The only unconditional love you can count on is from yourself (if you work to get there). And one of the big benefits of working towards unconditional self-love is that it’s going to support you in dance and beyond.

When you release self-judgement but instead support yourself towards your goals, you’ll dance better, freer and with more joy.

The joy can radiate off of you and that’s what will get you hired! Check out this recent chat I had with dance photographer Rachel Neville. We discussed the importance of finding inner peace and confidence and how your body language speaks volumes:

Photo on Visualhunt.com

The post You don’t need your dance teachers love… appeared first on The Whole Dancer.

Feeling anxious about time off from dance?

During the summer many dancers have time off after their last performance of the season. Many dancers fear this time off. They worry about losing technique and strength, or fear gaining weight. Some dancers just don’t know what to do with their free time.

To find solutions about how dancers can cope mentally and physically with summer break, I talked with experts in the dance field, Philippa Ziegenhardt, Dance Counselor and creator of StageMinded and Dr. Elizabeth Barchi, Sports Medicine Specialist at Harkness Center for Dance Injuries in Manhattan.  

“It is quite common for dancers to struggle with taking a break from dance, especially if they’re perfectionists, or if they’ve finished the year on a big high with a big performance season,” says Ziegenhardt. “It is normal for people to take some time to unwind from it all and just knowing that can help some dancers settle into their holiday more smoothly.”

“The beginning of summer is a good time to take off. There’s lots of time between performances, you’re not worrying about auditions, and you have time to breathe before summer intensives start,” says Barchi.

Both full-heartedly agree that dancers need to take time to allow their bodies to heal at the end of the season, especially if they’ve been putting off letting injuries heal.

“The human body is designed to function in a rhythm of work and rest. Without adequate rest, you’re at higher risk of injury, illness, loss of motivation and burnout,” says Zeigenhardt.

But how long should that rest be?

Mostly it depends on your company, or school and summer intensive schedule. Barchi and Zeigenhardt advocate dancers taking a few weeks off from dance. “Ideally, it’s great for dancers to initially take a couple of weeks to completely switch off from dancing and rejuvenate their mind, body and soul,” says Zeignhardt. “This is a great time for hanging out with friends and family, laughing, eating delicious food, sleeping in and doing all the fun and interesting things you usually don’t have time for because of dance.”

To start off summer break, Zeignhardt suggests dancers: “give themselves 4-5 days initially to ‘come down’ and specifically do some things that will help them reflect on the year that has been and transition into holiday-mode, e.g. journaling, making a photo collage or another creative outlet, as well as the active recovery activities to provide some structured rest.”

Barchi advises dancers to do active rest- anything that is not dance, for the first week or two of break. Examples of active rest activities include: biking, swimming, hiking, yoga, light aerobic activity, paddle boarding or snorkeling. All of these activities can easily be tied into vacation time. Go biking on the boardwalk, do sunrise yoga on the beach, or hike in the mountains. The goal is: “finding things fun and renewing,” says Barchi.

Summer gives dancers the opportunity to explore interests both in an out of dance. Barchi suggests dancers find another hobby that will fill time so you’re not sitting on the couch. Teach classes, learn how to sew so you can sew skirts to sell as a side hustle, get Pilates or Yoga certified, learn a musical instrument, explore dance history. The goal is to find an activity that will contribute to your art.

While on break, it can sometimes be hard to let yourself relax because your inner critic can be very active. First know that you are not alone, every dancer has these internal thoughts. “I remember myself when I was dancing in the Hamburg Ballet, on summer breaks I often had that nagging inner-critic in my ear saying ‘you shouldn’t be eating that’ ‘you’re getting out of shape’ or ‘you’re lazy’ and it just robbed me of my freedom to enjoy my hard-earned break,” says Zeignhardt.

Zeignhardt advises dancers to combat the voice of criticism by “learning to recognize that inner critic’s voice and call it out when it tries to ruin your relaxed holiday vibes is a really important skill to learn. You have every right to enjoy your rest. And resting is also your responsibility to make sure you come back fresh and motivated.”

If you have a fear of gaining weight while on break, Barchi believes there is no reason to worry…

“Dance does not burn that many calories. Swimming or strength training burns more calories,” says Barchi.  She jokes that “bad swimming burns even more calories.”

However, if you take a month off from dance and gain weight, Barchi advises patients to consider working with a therapist and/or nutritionist. Take a month to work through your mental and physical issues with food under the guidance of the necessary professionals.

Here at The Whole Dancer, through both one on one coaching and The Dancer’s Best Body Program, Jess can support you in finding a balance with food that will take you through summer and beyond. You can reach out to her here!

With the fear of taking time off, also comes the fear of getting back in shape in time for the new season. Barchi outlined an example of how a dancer can let their body heal and then gradually come back during a four week break.

Week 1:

Take a period of rest.

Weeks 2+3:

Strengthen other parts of the body by doing crossing training. Do 50 % of your activity level, but not necessarily dance. If you usually dance eight hours a day, do four hours of activity. That could be one hour of pilates, one hour of yoga, one to two hours of just walking around. This is when you do active rest activities.

Week 4:

Take class

“This [weeks 3-4] is also a good time to gradually start adjusting your sleep routine so you’re prepared for upcoming early starts,” says Zeignhardt. “It’s also the perfect time to set some goals and work on your mindset so you can start the new season feeling confident and inspired.”

In Conclusion…

Allow yourself time to breathe, recharge and decompress after all the dedication to dance. If you need support, seek it out from professionals who understand the situation who can support you through the transition. Make it a goal to get to a place where breaks bring you joy!

 About Phillippa Zeignhardt:

Philippa danced professionally with the Hamburg Ballet in Germany for 6 years before retraining as a counselor. She founded StageMinded.com in 2011 to equip dancers with the mindset skills they need to survive and succeed in the industry. Philippa is also School Counselor and Performance Psychology teacher at The Australian Ballet School and is mum to 2 crazy little kids. For more information about Philippa, go to Stageminded.com …and if you’re stuck for ideas of things to do this summer, check out her list of 100+ fun activities for dancers here: 

100+ fun activities for dancers

About Elizabeth Barchi, MD, Staff Physician at Harkness Center for Dance Injuries

Dr. Barchi is a board-certified pediatrician with an added qualification in pediatric sports medicine. Her early career with Brandywine Ballet sparked both her passion for dance medicine and her career in the innovation of medical care and training of dancers. During her fellowship training at NYU School of Medicine, she studied dance medicine under the mentorship of Dr. Rose and Dr. Weiss. She is thrilled to be a part of the groundbreaking medical and research teams at Harkness Center for Dance Injuries.

The post Summer Break Anxiety appeared first on The Whole Dancer.

When I danced for BalletFleming, I did a lot of admin work including screening the audition emails before I sent them to the Artistic Director. You would be AMAZED the number of people who could not write a clear, concise email to request an audition.

I was very lucky to learn the importance of a well-written email early on in high school. The only way to communicate with teachers in cyber school was via email. Our onsite academic director taught us how to email the teachers: be clear with what we were asking, and be respectful even if you were super mad they had not graded a paper you handed in a month ago. We also had career workshops where we learned how to write resumes, cover letters, make audition reels, search for auditions, and apply to colleges.

Everyone should know how to construct a well-written cover letter or e-mail so here are a few tips:

1. Have a header that you can put on all of your audition materials. It’s like fancy stationary, but for all of your online audition materials. It doesn’t have to be anything crazy or elaborate. Though make sure it’s in a font that can be easily read. Make sure the header includes your name, email address, phone number, and physical address.

2. Check each company’s website to see who you should be addressing the letter to. It takes five minutes to check the name of the Artistic Director. No one likes receiving emails that say To Whom It May Concern.

3. Start the letter by stating you would like to audition for the company, what position you’re auditioning for, and how you would like to audition. Also include why you want to dance for this company. This is your opportunity to show you’ve done your research.

4. Talk about yourself! In the next paragraph, brag about yourself. Do a short summary of who you are as a dancer: where you’ve trained, what companies and choreographers you’ve worked with, etc.

5. Include a list of items that are attached to the email or in the package if you mail your materials. This way the artistic staff knows what you’re sending them. In this paragraph include any Youtube or website links you would like the artistic staff to view.

6. For the final paragraph, have a respectful sign off. Thank the artistic staff for reviewing your materials and you look forward to hearing from them.

7. This doesn’t have to be a long letter. Companies get bombarded with audition materials. Keep your letter short and to the point, one page maximum.

8. SPELLCHECK! This should be a given, but triple check a million times. Have a few friends or family read your letter and other audition materials over to check for mistakes. Mistakes can make your overall work ethic look sloppy.

Keep these tips in mind while writing your audition cover letter/email.  May the odds ever be in your favor for your upcoming auditions.

LOOKING FOR SUPPORT ON YOUR AUDITION JOURNEY?

Photo on Visualhunt

The post 8 – Tips for a better ballet audition cover letter appeared first on The Whole Dancer.

Nutcracker, the ballet that brings joy to thousands each holiday season and every other emotion to dancers. Whether you do 45 shows of Nutcracker or two shows, November and December can be stressful months filled with holiday themed performances. It’s easy to get sick of performing or rehearsing Waltz of the Flowers for the 50th time. Here are some tips for fighting Nutcracker burnout.

1. Get Enough Sleep

No matter what your performance or rehearsal schedule, it’s always important to get enough sleep. Sleep allows your muscles to repair, your short-term memory get stored in your long-term memory, and revive your energy levels.

The rate of possible injury goes down when an athlete gets more sleep. Ideally, dancers should be getting around 8-9 hours of sleep each night.  

2. Listen to Other Music

The first thing that always burns me out during Nutcracker is the music. I get very sick of hearing the same score over and over again. It doesn’t help that you hear Nutcracker music on tv, the radio, the mall, literally everywhere from early November through Christmas.

Tune it out as much as possible and listen to other music; it could be your favorite holiday music, hard rock, a different ballet, soundtracks, whatever makes you happy.

3. Pack Healthy Snacks and Meals

You need food to fuel yourself in order to get through shows and rehearsals. Give yourself lots of meal and snack options because you never know what you day will entail. When you go to eat lunch or your snack and you didn’t love what you packed it’s the absolute worst.

You either begrudgingly eat what you packed, or go out in search of something else, which might not be possible depending on your schedule. Pack fruit for a natural sugar based energy, carbohydrates for sustained energy, nuts for protein and healthy fat, and veggies for vital vitamins and minerals.  

4. Do a Holiday Activity

Nutcracker is not the only way to get into the holiday spirit. Choose a nice, relaxing activity that you can do on your day off.

Watch a movie, go shopping, take a walking or driving tour of your town to see all of the holiday decorations, make cookies or healthy snacks with friends. I would not advise ice-skating until you’re done performances, because freak accidents do happen!

5. Go Out to Eat with Friends or Family

It’s easy to get stuck in a food rut no matter what time of year. After a performance, go out to dinner with friends and/or family. It gives you an opportunity to try a new dish, and get new ideas for meals. Being social is a good way to get out of that Nutcracker bubble, especially while spending time with non-dancers.

6. Massage Your Muscles Often

Your body takes a lot of abuse during performances. Many stages are not sprung and because of adrenaline, you might not feel the effects of jumping on a hard stage until later that night or even until performances are over.

Massage your muscles with foam rollers, tennis balls, take Epsom salt baths, and if you can afford it get a professional massage. Compression socks also help alleviate tight calves and ankles.

7. Meditate or go to Yoga

Yoga and meditation are a great way to unwind both your mind and your body. In the cold months hot yoga feels especially great on sore and tight muscles. It’s also great cross training for your day off that works different muscles than the ones you use in rehearsal.

8. Find A Way to Make Each Performance Special

Nutcracker can start to lack luster when you’re doing Snow for the 20th time. Find a way to make each performance special. Give yourself something to focus on each show.

For example, focus on pointing your feet to the max one show, your energy level the next show, and your facial expression on the third show. Remember, at least one person in the audience is experiencing Nutcracker for the first time. Think of making each performance as magical as the first time you saw it.

9. Find New Inspiration

Go for a walk, read a book, watch a documentary (Wendy Whelan’s “Restless Creature” is now on Netflix), and take class from a new teacher. Do anything that will inspire and renew your creativity.

Photo by John-Morgan on Visual hunt / CC BY

Photo by gabrielsaldana on Visualhunt.com / CC BY-SA

The post 9 Tips to Avoid Nutcracker Burnout appeared first on The Whole Dancer.

Sleepless nights. Breakdowns in class.

But here’s the good news :

“Proper preparation prevents poor performance.”

You’ve already seen this to be true. You dance better on stage when you’re well rehearsed. You dance more freely in class when you’re confident in your abilities.

I want to help you nail your next audition. Sign up for an Audition Success Session! These in depth 90 – minute coaching sessions will take place November 2017 thru January 2018 but you need to reserve your spot by the end of October.

You’ll learn how to :

• Create your audition game plan.
• Tackle the feeling that it’s all going wrong.
• Categorize your dance company prospects to maximize your chances of getting hired.
• Prepare your audition materials in a professional and efficient way.
• Cope with the rejection and circumstances outside of your control.
• Deal with injury during audition season.

CLICK HERE for full details and to reserve your spot!

The post Nail your next ballet company audition appeared first on The Whole Dancer.

Then it gets started and it can easily start to feel like things aren’t going according to plan. The pressure is too much. Your artistic director doesn’t seem to like  you any more. You don’t feel like you’re at  your peak.

Here are 4 tips to ensure an incredible season :

1.Decide what’s important – this is going to vary depending on where you are in your career. If you’re still a student (whether in college or HS) working towards a professional job keep your eye on that prize.

It doesn’t really matter what you’re cast in at your current school – companies don’t hire you because you were the sugar plum in the Nutcracker. They hire you because of how you showcase your skills for them in an audition. Get clear on your goals for this season and focus on the things that will really make an impact on how you feel and dance.

2. Abandon any hope of “fruition” – this comes from Pema Chodron’s book Comfortable with Uncertainty. This book changed my life and I’d highly suggest you check it out.

Uncertainty is one of the only constants in life and by working towards accepting that you’ll be infinitely happier. Pema says, “Fruition implies that at some future time you will feel good…as long as you are wishing for things to change they never will. As long as you’re wanting yourself to get better, you won’t.”

3. Fuel yourself – Let the food you eat be your best dancing fuel. In last weeks workshop, Lauren Lovette shared that she was always eating for other people, in going Vegan she finally started eating for herself. Before, she felt like she had to show people that even though she was this fit ballerina she could still down a cheeseburger and fries.

Now, she’s focused on the fuel that helps her dance at her personal best. Take the time to experiment and figure out which eating plan works for you and do the planning and prep to prioritize those foods.

4. Seek Support – Find a person who makes you feel supported. Whatever you’re going through, it’s likely someone has been in a similar situation. I’m consistently amazed by how similar the dancer experience is…we have a lot in common! Whether you join a program here at The Whole Dancer or seek support elsewhere – find what you need. You’re not alone!

Share in the comments below! What action are you taking to ensure this is your best season yet?

The post Start your new season on the right foot. appeared first on The Whole Dancer.