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’re conditioned to be that way and even taught that it’s necessary for success in this art. If you want to be the best you’ve got to give it all, all the time…blood, sweat and tears.

It’s very easy for that mindset to transfer over to how you tackle food and eating.

This stems, once again, from messages you’ve likely received from teachers and artistic staff. As I’ve worked with dancer’s over the years, it somehow always surprises me to hear the messages they receive from teachers.

Whether you’ve heard extreme messages about food or you’ve come to an extreme place on your own, it can be hard to shake that mindset. Avoiding extremes in the first place is helpful, but what if you’re already in an extreme place with food?

Being too Restrictive

This is one of the most common extremes dancer’s fall into. In ballet, it feels that smaller is better. Therefore, when it comes to food wouldn’t less be more?

Less food should help you reach the goal of being “smaller”, right?

The truth is being too restrictive with food is extremely unhealthy. It can impact the health of your body, bones AND mind for the long term.

When dance teachers say things like, “stick to lettuce and water.” Ignore them. If they’re being serious, they’re extremely misguided and putting you in danger. If they’re joking, well, it’s still harmful from a mental health perspective.

When  you get into the habit of restricting your food intake, even just on some days, it often leads to overeating.

Dancer’s who struggle with weight fluctuations (that was me all the way) are typically in and out of cycles of restricting and binge eating. You see, it’s hard to under eat for a long time because your body is not meant to function that way.

You will get hungry. It will be necessary to replenish the nourishment that’s been missing. You’ll likely be craving less healthy foods because your body is starved for the joy and pleasure of tasty food.

If you’re in patterns of restriction and/or bing eating, seek help. Find an eating disorder psychologist who knows the dancer mindset.

Let’s talk about “Clean” Eating

Clean eating involves a few key principles that align with basic principles of healthy eating:

• Eat more real foods.
• Eat for nourishment.
• More plant-based foods.
• Clean up your act.

This is one of those phrases that people use in a weird way. It’s not clearly defined so it can be exploited by marketers. Companies will say 100% “clean” ingredients. Without any real parameters behind that phrase, it really means nothing.

People use it on a personal level as well. “I’m into clean eating.” Ok…does that mean you’re only eating plant foods? Grass fed animal foods?

If you are a “clean” eater, does that mean you can never enjoy a piece of cake? Sometimes when you start to follow something like the clean eating movement it feels like you can never have food that’s purely about indulging.

A balanced eating plan and yes, even a healthy eating plan, allows for indulgences. If “eating clean” makes you feel deprived, move on.

What about Orthorexia

Getting overly obsessive with healthy eating can lead to negative consequences.

“Although not formally recognized in the Diagnostic and Statistical Manual, awareness about orthorexia is on the rise. The term ‘orthorexia’ was coined in 1998 and means an obsession with proper or ‘healthful’ eating.

…being aware of and concerned with the nutritional quality of the food you eat isn’t a problem in and of itself, people with orthorexia become so fixated on so-called ‘healthy eating’ that they actually damage their own well-being.”

Aim to enjoy healthy foods. Eat lots of fruits and vegetables but don’t connect being “good” or “bad” to your food choices. If you want to eat healthfully for the long term  you have to allow indulgences and less healthy foods to be eaten AND enjoyed!

Let’s talk about Intuitive Eating…

One of the most sustainable and arguably healthy ways to look at food is through the lens of Intuitive Eating. I’d say eating this way is not extreme but rather quite balanced. You can practice Intuitive Eating while also sticking to a meal plan that resonates with you.

Here are the 10 Principles of Intuitive Eating:

1. Reject the Diet Mentality
2. Honor your Hunger
3. Make Peace with Food
4. Challenge the Food Police
5. Discover the Satisfaction Factor
6. Feel Your Fullness
7. Cope with Your Emotions with Kindness
8. Respect Your Body
9. Movement – Feel the Difference
10. Honor Your Health – Gentle Nutrition

I want to highlight that last one. The Whole Dancer approach to food and healthy eating for dancer’s encompasses so many Intuitive Eating Principles. Since you’re performing at such a highly athletic, competitive level there’s a lot of focus on “Honoring Your Health”. You can’t perform at your highest level without that attention to health but consider this:

“Make food choices that honor your health and taste buds while making you feel good. Remember that you don’t have to eat perfectly to be healthy. You will not suddenly get a nutrient deficiency or become unhealthy, from one snack, one meal, or one day of eating. It’s what you eat consistently over time that matters. Progress, not perfection, is what counts.”

My Advice: Avoid Labels

Eat foods you enjoy.

Prioritize plant foods.

You don’t have to define your eating style or food choices for anyone.

Make sure you’re eating enough! Pre-professional and professional dancer’s are much more likely to fall into the camp of under eating vs. over eating.

If you’re looking for support in finding balance, crafting a meal plan that fits your personal needs and reaching your body goals healthfully check out The Dancer’s Best Body Program – enrolling now thru 1.19.20 only.

Figuring out what foods and eating styles work best for you seems like it should be simple but we tend to overthink it. You can avoid the extremes and reach your goals.

resources:

Intuitive Eating

Clean Eating – Mayo Clinic

NEDA Website

Photo by Daria Rom on Unsplash

The post Avoiding Extremes in Healthy Eating appeared first on The Whole Dancer.

Navigating a New Food Situation

Summer Intensives mean a lot of new things…new teachers, new competition, new environment and of course a new food situation. I’ve worked with a number of dancer’s who saw their relationship with food shift at Summer Intensive.

To ensure that things stay healthy and balanced, it’s important to think about what you’ll face this summer and decide how you’ll tackle it.

My first Summer Intensive was a food turning point.

At 13, it was the first time I was making all of my meal decisions on my own. No more parental input or guidance. I settled quickly into a little friend group and those girls ended up being big food influences for me.

Interestingly enough, they didn’t under eat but rather anticipated all the energy they’d be spending in classes and tended to overeat. I followed along willingly.

Rather than making more balanced choices and keeping with the same portions I was used to at home, I easily double or tripled my consumption at meals. At breakfast I distinctly remember eating 2-3 bowls of different cereal plus fruit and other sides.

While I was away I really thought nothing of the shift in food choices and at 13 I was blissfully unaware that anything might have changed with my body. When I returned to my home studio, this is when I experienced a major shift in body image and awareness.

My year round teacher patted me on the thigh and simply said, “That wasn’t there before.”

It was only then that it even occurred to me that I might’ve gained weight while I was away. It was then that I stepped on the scale for the first time and decided that the number needed to be lower. It was then that I started the habit of stepping on the scale numerous times each and every day and measuring my worth based on what I saw.

So, surprising as it might sound, my eating experience at a single summer intensive had a huge impact on the trajectory of my relationship with food and my body.

After that first summer away, my goal at summer intensives was to eat as little as possible because it was a rare opportunity to lose weight away from the watchful eye of my mother.

Whether you’ll be heading to your first summer intensive or you’ve been away a number of times, it’s important to think about how you’ve handled the food situation in the past and how you might approach it this time.

My #1 piece of eating away from home advice is : eat as close to how you do at home while you’re away.

If you eat oatmeal at home, look for oatmeal at intensive. If you usually have brown rice, protein and vegetables for dinner while you’re home, look for something similar at intensive.

There are usually treats and desserts available at dining halls at intensive and it’s totally OK to have the occasional dessert – in fact I’d encourage it but if you don’t typically have ice cream and cake for dessert every night when you’re home, don’t go that route at intensive.

Eating away from home tip #2 : Pay attention to how hungry you are.

It is totally understandable that you might be hungrier at intensive than you are at home. After all, in all likelihood you’ll be dancing more than usual…if you in fact dance more at home keep that in mind as well.

Rather than making a choice ahead of time that you’re going to eat more to make sure you have the energy for the additional hours, listen to your body.

After you have what might be a typical dinner, if you’re still hungry go for seconds or some fruit or even a dessert (I recommend eating dessert when you’re still hungry, not when you’re feeling stuffed from dinner).

If you’re allowed, it’s also a good idea to have healthy snacks in your dorm. That way, in a pinch, you’ll have a snack you can enjoy a bit later at night when hunger might strike again.

Eating away suggestion #3 : don’t adopt the eating styles of others.

Other dancers may eat more or less than you. It’s possible they’ve found what works for them, it’s also possible they’re shifting their food habits and as another possibility, they could be under eating or over eating because they’re taking advantage of the food freedom intensive has to offer.

Without knowing someone else’s history with food and their bodies or how they eat when they’re home, it’s impossible to know if they’re a healthy role model worth emulating even if they have the “perfect” ballet body.

Final Summer Intensive Food Thoughts…

Stick to how you eat at home as closely as possible. Always, and especially at intensive, strive to listen to your body and give it what it needs – no more, no less. And finally, stay focused on discovering what works for you.

Want more tips on tackling the food situation at intensive? Sign up for the upcoming FREE online workshop “Be a Summer Intensive Star”!! Prep for success at your Summer Intensive.

The post Summer Intensive Prep Part I : Navigating a New Food Situation appeared first on The Whole Dancer.

When Jess asked me to write a feature for the Whole Dancer, I was flattered but also, to be honest, hesitant to accept. I thought to myself, “Am I enough of a ‘whole dancer’ to give advice or be an example to others?”  

After contemplating, however, I realized that these doubts I was experiencing made it all the more important to share my story. Ballet dancers tend to be perfectionists, and I know that I am not the perfect whole dancer.

I believe that becoming a whole dancer will be a lifelong journey for me. I won’t have everything perfectly figured out all the time, and I am learning to accept that as a normal part of life.

A little about me… my name is Amber Ray, I am eighteen years old, and I am about to begin my career as a professional ballet dancer. I started my formal training at age 12 at the Yuri Grigoriev School of Ballet in Los Angeles, California.

At age 15, I received a full scholarship through the Prix de Lausanne and Youth America Grand Prix to train at the John Cranko Schule in Stuttgart, Germany.

After two years in the “Akademie,” I graduated from the John Cranko Schule last month and will be joining the affiliated company, Stuttgart Ballet, as an apprentice in September.

I am so grateful that I get to do what I love every day; few people can truly say that their passion and their career are one and the same. Even now, it feels surreal to me that my dream of becoming a professional ballet dancer is coming true!

I had the opportunity to work with some very inspirational dancers and teachers recently, and they reminded me that each day you get to dance is a gift. Sometimes, of course, this is harder for me to remember, especially when I am feeling tired and overworked.

During these difficult times, I try to focus on the positive, as complaining and feeling sorry for myself only makes the situation seem worse than it is.

I am still figuring out how to fuel my body in the best way possible. I think it is a very individual thing- what works for one person might not work for another.

I almost always start my dancing days with a bowl of oatmeal. I love to eat something warm in the morning, and the oats give me sustained energy.

I am also working on coming up with a cross-training routine. In school, my schedule was varied daily so it was difficult to establish a routine. In the company next year, I will have more regular working hours, so I hope to come up with a routine to strengthen my body, improve my dancing, and avoid injury.

You’ve probably heard this so many times before, but as a dancer, you really have to grow up quickly. Moving abroad and learning to live away from my family definitely wasn’t easy, but I have learned so much along the way.

It has been an invaluable experience for me to be immersed in a foreign country with a completely different language and culture. It honestly doesn’t get any easier to say goodbye to my family each time I leave home, but as soon as I get back into my routine of dancing, any feelings of sadness I have usually subside. When I am feeling homesick, it really helps for me to call and FaceTime my family!

Right now, my main focus is transitioning from being a student to a professional. I can’t wait to learn new repertoire and perform much more frequently.

In the future, I would love to rise through the ranks and become a principal dancer. One of my dream roles is Juliet in Romeo and Juliet- I love the dramatic aspects of this ballet!

Outside of ballet, I love to read and travel. Living in Europe, I have the possibility to hop on a train or plane and be in another country in a matter of hours! In the future, I would like to pursue a college degree.

I have always enjoyed academics, attending public school until the end of freshman year and then finishing my last three years of high school through online courses. I know that I can’t dance forever, so I want to have options for the future.  

The most important piece of advice I can give is to never lose your passion and focus. You can’t wait for others to push you to work hard- you have to push yourself.

A dancer’s life is difficult, but if you truly love the art form, it is all worth it. I think this quote by Confucius sums it up… “Choose a job you love, and you will never have to work a day in your life.”

The post Amber Ray on Dancing Abroad and Staying “Whole” appeared first on The Whole Dancer.

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Why don’t we start out with how did you get your start in dance? Tell me a little bit about your journey up until this point!

“So I used to be into gymnastics in middle school, I was never very good at it. So that’s one of the reasons I sort of fell out of love with it so I was looking for a new activity to do so my mom suggested I try taking a ballet class. She did Pilates at the studio near our house and the Pilates teacher also taught dance.

So, that’s how I got my start. I took one class a week, did not know how to do anything, I got kind of a late start there but I increased the classes I was taking and I distinctly remember one day after a recital saying to my parents, ‘you know I think this could be fun to pursue. I’d like to dance professionally.’

My parents luckily have been so supportive my entire life and they said, alright, well I guess we should take the steps to get you there and do what you need to do. I eventually transitioned to a different ballet studio and started training in the ABT curriculum and really upped the intensity with that and after high school I went to Butler University and completed 4 years there as a dance major.

I did the whole audition tour this past semester and I was offered a position with The Sarasota Ballet Studio Company. So, that’s the next step for me coming up here!”

How old were you when you had that recital moment when you decided you wanted to pursue it (dance) more seriously?

“I was probably around 15 years old and then I switched studios when I was 16 and I really upped the intensity around junior year of high school. I was playing catch up for a while. It was kind of a sprint when I switched so I had to hold myself to a high discipline standard so I could get to where I wanted to be.”

I think sometimes realizing later can be better almost because you do have that added pressure to say to yourself, ‘ok I really have to make sure that I do everything I need to do at this point.’

“Yea, definitely. I was able to fully comprehend, here’s the standard I’m held to, here’s what I need to do to work intelligently in class to get me there.

What is your focus on now as you move towards this studio company opportunity which is really exciting. Congratulations!

“Well I’m just in love with classical ballet and I think Sarasota is going to be a great place for that. I’m just excited to immerse myself in the professional lifestyle and it’s a test run. We’ll see…I’m really, really excited. I don’t have one specific focus.

There’s a lot of things going on all at once. I’m transitioning out of the college lifestyle to professional life. Living on my own. I’ll have a roommate which I’m really excited about. Making new friends in a new city, I feel like I’m pinging in every direction a little bit but I’m sure it’ll all come together once I get there.”

Is the roommate going to be another dancer?

“She is. She’s also joining the studio company. We were able to connect via the company manager.”

What inspires you to dance?

“What I love about ballet is the beauty in the movement and how pure that can be but how it can also have so much expressivity behind it. I think it’s really a unique artistic expression because you’re moving so expansively but there’s also that artistry behind it that varies from dancer to dancer.

Watching different dancers add their own flavor to the role is just incredible and keeps it exciting and interesting and that really inspires me to find my flavor and add it to my performance.”

Have there been any major obstacles that you’ve had to overcome in your journey?

“Sprinting to catch up to the people who had been dancing their entire lives. Trying to get myself to that standard after having such a late start to the ballet world. That was a tough one!”

It’s helpful that you had support from your parents and a network and things like that.

“Yea, I was very very lucky with that. They’re my biggest fans and I love them so much for it.”

What is your eating routine like?

“Well, I really follow a whole foods diet. I don’t think you should deprive yourself of anything. It’s important to be well rounded. So, I got into this whole foods diet initially in high school because I was having a lot of skin issues and that really helped to clear up the acne I was having and my sister had really been educating herself about nutrition and a whole foods lifestyle so she was kinda right there with me, saying why don’t you try this or lets cook this together.

It was nice to have that support system there and I started to realize how great I felt when I wasn’t eating processed foods and was cooking for myself, not eating out too much. I really enjoy it and now I get a lot out of trying new recipes. Trying fun desserts that don’t have as much processed sugar in it. Not limiting any one food group but there’s an abundance of options and I just find that really exciting.”

So you’re at San Francisco Ballet for the summer as an RA. Do you have a cafeteria eating situation going on there?

“We do, yea. We eat right across the street. It’s just a typical dining hall with a couple different options and we go in for breakfast and dinner there.”

How do you navigate that?

“I am a vegetarian, so luckily there’s an option that they have every day. There’s also a pretty well stocked salad bar and actually I went to Trader Joe’s to get some snacks to supplement and get my own salad dressing. I’ll just bring some things in with me. If I want to add a scoop of almond butter to my oatmeal in the morning, I’ll add that to add some healthy fats in there.

They generally have a pretty well rounded option every day. You just have to be able to go outside of the boundaries of what they prescribe so if they say, we’ve got this, this and this option for the vegetarian menu today sometimes I’ll say, you know I only want that and pull from a different section to get something else and piece together the meal that sounds best to me.”

Well, I guess you too have some dining hall experience after being at college.

“Yea, you’ve just got to get creative to make it work. Some days are better than others.”

What does being a healthy dancer mean to you?

“I think to be healthy that goes beyond just diet. I think it includes the people you surround yourself with, the environment you’re in, trying to practice positivity and surround myself with positive people.

Positive friends who, maybe we’ll be venting to each other but ultimately we come to a positive conclusion about how the situation can help us grow in some way. We don’t get down on ourselves because dance is a high pressure career and you can’t get in the mind space of negativity. That will take you down in the long run.

So, just surround yourself with things that make you feel good. That’s what it means really.”

Any time that there have been those people that get stuck in the negativity and don’t seem to want to come out of it. I’ve always tried to kind of distance myself from that because as you’ve said, it’s not conducive to getting far in dance.

“Exactly and you don’t have to cut them out completely but to just check yourself when you’re around them and say no, I can’t get in that headspace as well.”

Do you do any cross – training?

“I do. I really really enjoy yoga. I think that is one activity that moves as expansively as dance. Even though you’re not traveling through space you’re really touching the entire area around you and I really like that even though you’re doing it in a different way it feels great.

I also sometimes go to the gym and do the elliptical a couple of times a week to really get my heart rate up. I think it’s important to have that stamina to get through variations or a tough jumping day. It’s important to have that cardio stamina.

Those are my two main ones. I also really enjoy walking. Ideally I like to be in urban areas. I think it’s just great to keep your circulation going throughout the day and get some fresh air, go for a stroll.”

What is your favorite style of yoga?

“I love vinyasa yoga. Specifically I really like heated although I can’t do that everyday because that’s a lot of sweat for me! I like how vinyasa is almost like choreography, you know, you’re going through a sequence, you do it to the right and to the left. It’s really symmetrical and expansive and I really like that for my body. It still feels like a workout but it’s calming at the same time.”

Have you been doing yoga for a long time?

“Probably 4 years now, I was introduced to it freshman year of college. A professor kind of sprinkled it into one of our conditioning classes.”

How do you maintain balance as a dancer?

“Again, surrounding yourself with things that make you happy. I think it’s really important to have a friend group or person outside of dance. Of course, it’s so easy to talk to other dancers.

We have our inside jokes and we understand the terminology but it’s really important to have people who can offer a different perspective on life because dance might be so foreign to them and they’ll say, ‘wait what? That’s crazy. Tell me more about that.’ and it makes you kind of step back and realize you might be way too in your head about something or you might not have realized how much of an opportunity something was.

Having people outside of the dance world can offer a new perspective and make ballet more meaningful in a way because you see things from a different set of eyes.”

I feel like that’s something you get a lot in the college dance experience. At least at Butler because you’re surrounded and immersed in the college scene. It’s not all dancers all the time so it definitely gives you that perspective.

“Especially in college, you’re taking other courses as well so you’re engaging a different side of your brain and thinking about things differently and cultivating your viewpoints on things, where you stand in life. That also translates into the studio.

I’ve grown as a person throughout my college experience and really matured and have come into my own. That helps me on stage when I’m portraying a character, thinking about how to approach choreography or the process in the studio.”

What are your goals in dance? What are you currently working towards or working on?

“My goals right now are pretty broad. I would like a smooth transition into this next phase in life and really contribute to the company and, I’m just going to use your phrasing here, be a “Whole Dancer” and be happy in what I’m doing and feel balanced outside of the studio and fulfilled within it.

I don’t have one specific thing that I’m working on right now…”

With moving to your first company position, it’s important to give yourself that space to just work on the transition and work on doing your best as you get in there. Like you said, it’s an entirely different scenario from where you’ve been.

“Right. Everything is changing now and it’s exciting but it is a little overwhelming so I’m just trying to take it one step at a time.”

Do you have someone who you consider a mentor or anyone who has kind of guided you through your dancing?

“I can’t think of one specific mentor. I was lucky enough to have great relationships with multiple professors at Butler and so they each offer different perspective on things and add different elements to my dancing because they focus on different aspects of it – the artistry vs. the port de bras vs. the footwork. I think that’s made me very well rounded.

Outside of the studio, I think my parents because they’re so supportive and they have a positive outlook and really support my sister and I to achieve our goals. They keep me motivated because they make me happy to pursue what I’m doing even when I’m having down days. We can’t all be on our ‘A’ game every day but when I chat with them they’ll say, ‘remember why you want to do this’ and that kind of lifts me back up again.”

What advice would you give to younger or aspiring professional dancers?

“Be willing to try new things. Not only just steps in the studio because I know it can be scary to try something for the first time but be willing to try new styles. Be willing to accept that correction the teacher gives you that you think isn’t going to help you. Always be willing to give it a try. You can always say, ‘no I didn’t like that’ but you might find something that you really do love and that can push you up to the next level and help to round out your dancing.”

How do you deal with disappointment in dance?

“It can be tricky. There’s a lot of rejection in the dance world and I think talking it out with people outside of the dance world has been most helpful for me because they’re able to say, ‘I get where you’re coming from but there’s more opportunities out there.’

You have to take a step back and say, maybe this isn’t the path that’s meant for me but did I discover something else in the process? Or, is there a different pathway I can take to try and get there or, is there a dance mentor I can talk to who’s been through the same experience. It’s really important to find people who can sympathize with you but who also push you beyond it.”

Yea, you have to stay flexible as you’re going towards your dance goals. What’s the achievement thus far that you’re most proud of?

“Probably cultivating my artistry on stage. That came kind of late for me and you know that’s something artists work on through their entire career but I am very proud of myself for coming out of my shell over the last 4 years especially at Butler. I’ve been pushed to not just smile on stage and do the steps but to really mean it and to find the quirks that I can make my own.

Again, it’s really difficult to do and I’m still working on it for sure, always will be. But I think taking those initial steps, I’m excited to see where I can take it in the future.”

Artistry is a big one. I think that like you said, when we’re younger and it depends on where you’re training and who you’re training with and stuff like that but a lot of times it is just smile and do the steps on stage.

“Right! Like for me in class, it’s so easy to get caught up in the technique of it and say I want to do this right, I want to do 3 turns, I want to get my leg up to here. It’s easy to get in that mindset in class but when you’re on stage you’ve just got to let that part come and then put your mind into performance mode which can be really tricky to do sometimes if you’re worried about the steps or you’re nervous about something.”

What do you think will be the hardest part of being a professional dancer?

“I don’t know, I was going to say the first thing that comes to mind is getting the initial stamina to take class in the morning and then be in rehearsal for many hours. A lot of times probably just standing, you know.

It’s hard to predict, honestly haha. That’s not a very great answer. I think probably building the initial stamina for the change in lifestyle. It’s not like I’ll be taking a ballet class, taking a pointe class, taking a pas class and then calling it a day.

It’s really class and then rehearsal so it’s not as academic feeling but really transitioning into that space of I’ve got to be in performance mode most of the time and be ready to hop on there and fill out the role in the studio not just to concentrate on the steps or the technique of something.”

We’ll have to check in with you in 6 – months and see what has been the hardest part of adjusting to your professional job!

“That’s part of the reason why it’s hard to answer that question because I’m not entirely sure what I’m jumping into right now!”

What does being a “Whole Dancer” mean to you?

“I think a ‘Whole Dancer’ is someone who’s balanced inside and outside of the studio. Who can enjoy themselves when they’re in rehearsals and performances but also can enjoy themselves when they’re outside of the studio and has other interests outside of the studio that they pursue with equal fulfillment so that you are taking in the entire world around you and not just becoming a one sided person.”

That’s such a positive shift that I feel has happened in dance in the last I mean, it was after I was in there because 5 – 10 years ago it was very much like, you should just be thinking all ballet all the time. If you want to succeed in this it has to be 100% all you think about all the time. So, I’m glad that it’s recognized by the majority of dancers that I talk to that that shift has to be made and those outside interests are going to enhance what you do in the studio and on stage.

“Yea, cause you never know when you’re just exploring a city or hanging out with friends you might have some experience that you didn’t expect. You might meet someone and experience emotions that you didn’t expect to feel but it can totally translate onto the stage. It’s all just part of maturing as a person.”

Any final thoughts?

“Diet, lifestyle, approach to work – address all aspects of your life and find things that are fulfilling for you in all of those different areas.”

The post “Whole Dancer” in transition : Julianne Blunt appeared first on The Whole Dancer.

It’s not uncommon to have a coffee in the morning, one in the afternoon, and a third before a nighttime performance. That is definitely going overboard and it can have a negative impact on your body, mind and sleep!

Don’t worry, this post won’t be all coffee hate – I personally LOVE it and wouldn’t dream of giving it up altogether. It’s too yummy and has positive attributes as well. Watch the latest video from The Whole Dancer YouTube Channel to hear about my coffee experiment!

Drinking this addictive beverage can have a negative impact anxiety levels and blood pressure. And yes, it can also have a positive impact by providing antioxidants, increased focus and alertness.

In the video, you’ll see that for me it had become a problem and I share how I was able to cut back. I also get into how exactly coffee can impact your bones. There’s more recent research on this topic which I get into in this brand new coffee post.

I also wanted to share some alternatives in case this is a morning ritual for you – having a swap will make cutting back easier!

Try an energizing herbal tea – peppermint teas really wakes me up! It’s really tasty to splash some unsweetened almond milk and a bit of honey to it. It reminds me of a peppermint patty!

Explore coffee alternatives – there are chicory alternatives like Teaccino. There are a variety of different roasts and flavors depending on your preferences! Vanilla nut, anyone?!

Remember, if you’re a coffee lover, these alternatives will not give you exactly the same satisfaction as coffee BUT they will definitely help if you’re looking to cut back.

Share in the comments below : What’s your relationship with coffee? Do you need it everyday? Will you try to cut back?

The post Is coffee destroying your bones? appeared first on The Whole Dancer.

I thought that if I was skinnier (irrationally) that it would make me an instantly better dancer.

In my mind, skinny was the answer to all of my problems. It would help me get my next job, get cast in better roles and my technique would instantly look better on a skinnier body.

Maybe you can relate to this somewhat obsessive view of “skinny”. However, you might not realize that the stress you’re feeling about getting there is actually counterproductive.

When you’re stressed your body produces excess amounts of Cortisol. This stress hormone in large amounts can cause insulin resistance and storage of belly fat AND excess cortisol can also cause you to crave sugar and simple carbs or comfort food.

So, before you can make moves towards your best body – whether you’re hoping to get thinner or more toned, you must address your thought process.

Here are 6 ways to start the shift:

1. Identify your stressors and find ways to cope with them. Being stressed is a big deal (side note – caffeine can make it worse!).

2. Set intentions behind your body goals – acknowledge that being thinner is not going to make you an instantly better dancer. Know the reasons why you’d like your body to be different.

3. Work on increasing your confidence NOW…not only will this help you think of yourself in a more loving and supportive way, that confidence will help you see that your body goals ARE possible.

4. Be realistic. You may not ever be as thin as the dancer standing next to you. We are all built differently and what’s healthy for one person may be completely unhealthy for you.

5. Frame your goals in healthier ways – rather than saying “I want/need to be thinner” or “I’d like to reach x weight by a certain date” say something like, “I want to attain the strongest, most beautiful version of my body that is going to support my dancing for a long and healthy career.”

6. Trust the process. Throughout your life, your body shape and composition will be constantly evolving. You’ll discover a new way of eating that works wonders for you or certain mindset shifts will suddenly click.

If you’re looking to get a jump start on your body goals, then take a look at The Dancer’s Best Body Program. Each of these 6 things are dealt with through this new program along with concrete food and meal plan info.

The post Getting skinny comes after this… appeared first on The Whole Dancer.

If you haven’t signed up yet, it could be that you’re not quite sure or don’t think the timing is right. Your summer might already be super packed OR you were just planning to take it easy.

And, can’t you just figure out this stuff on your own?

I hear what you’re saying.

So, I’m going to share why many dancers struggle and stress.

Blind spots.

From the very beginning of your training, the focus is on technique, technique, technique. This persists for much of your early years with maybe a bit of performance quality and artistry thrown in.

Then, you get to the point where you’re entering your first company or high level professional training program.

Suddenly, in addition to technique, you’ve got to feed yourself, take care of your body, make strategic career decisions, create relationships with new dancers and artistic staff, adjust to getting fewer corrections and less guidance, and manage the stress that comes along with all of that.

As you adjust, you’ll try to find a way to get even just one of those areas under control and you’ll put your blinders on to the rest.

The truth is, to continue to grow and reach your full potential, all of those things need to be aligned. You can spend several years trying to get it all in order. All the while compromising your position as a professional dancer.

That’s why I created The Whole Dancer Program.

My blinders were on for almost my entire career and as I look back I know I never reached my full potential.

I want to help you fast track your success!

The post Blind spots and facing fears appeared first on The Whole Dancer.