You have a lot of power in your life. Admittedly, it doesn’t always feel that way.

This weeks challenge presents a small way to assert that power. It’s all about you. This simple switch can create big shifts in how you see yourself.

You can change your mindset and alter your self – talk.

When I was dancing professionally, my artistic director notoriously hated red leotards. So most of us avoided them. You know what was sad? Red leotards were my favorite to wear!

If I could go back I would rock that leo proudly and use it as a way to assert my personal power and confidence.

If you’ve seen The Whole Dancer on Instagram, you know I pay tribute to this most weeks with #redleotardwednesday!

What change will you make today? Don’t forget to commit to the challenge by leaving a comment below!

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One year, I was told to lose weight by my teachers. This left me completely lost and devastated, but then I found Jess.

I remember one of my friends told me about the free webinars and how great an opportunity they are to learn tips and tricks from a former professional dancer, so I decided to sign up. I was completely hooked and at the end when Jess talked about The Whole Dancer Program, I immediately asked my mom if I could sign up.

Being a part of The Whole Dancer Program for two rounds has been absolutely amazing! I have learned so much from Jess, not only about how to be a better dancer but also how to become a better person.

This past year has been extremely difficult for me because as a high school senior I was dealing with the question of how to move forward after graduation. I was torn between going to college for dance (which would have made my parents happy) or auditioning for traineeships (which is what I really wanted to do).

I emailed Jess throughout the program and she gave me advice on basically everything and would get back to me so soon! My all time goal was to become a trainee with the Nashville Ballet, because I had been there for a couple of summers and fell in love with the environment.

Jess helped me keep a level head when it came to auditions and my mindset while waiting to hear if I had gotten in. When I found out I was accepted into the Nashville Ballet Professional Training Program for the 2016-2017 season, I immediately emailed Jess to let her know.

Without this program, I wouldn’t know as much as I do know about food and nutrition, stress management, organizing my goals, and how to properly cross train.

Because of Jess, I feel more comfortable in my own skin, and my height doesn’t bother me as much anymore.

I recommend this program to all dancers, even if they aren’t struggling and no matter where they are in their training!

Abby Zinsser trained at the Richmond Ballet. She is headed to Nashville to pursue her dream of a traineeship with the Nashville Ballet. Abby is a founding member of The Whole Dancer Program and took part in the program twice!

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As the weeks and months went on, she shared with me some of the positive feedback she was getting from the artistic staff about her increased confidence and presence in the studio. I asked Ashley if she would elaborate so I could share it with you!

Here’s what Ashley wrote:

“Today we live in a world of instant gratification. We can instantly find information on the internet with a click of a button, we can instantly connect with people from all over the world with a simple phone call or text, the list goes on.

This breeds the idea that everything in life should be instantaneous. However, the ballet technique is not like that. In our quest for perfection and continual improvement we have to learn to love the process and understand that good things take time to come to fruition.

The Whole Dancer Program helped me to see that. This program addresses the areas in which today’s dancer needs support. Jess helps you to set realistic goals for your future while also helping you to cultivate the positive headspace to indulge effectively in the hard work it takes to achieve your dreams.

The Whole Dancer Program provides dancers with the opportunity to reflect on not only their technical progress but also how they are fueling their bodies (side note – check out the free mini course on dancing fuel at thewholedancer.com/minicourse).

With the rise of “fitspo” on social media, it seems as if we are being bombarded with different diets, cleanses, and “bad” foods from every angle.

This makes food seem more like a jigsaw puzzle that can either tarnish or create your career rather than an essential part of your life.

Jess provided me with the opportunity to reassess my eating habits as well as how I approach food. I truly believe that when we take proper care of our instrument and nourish it well, the sky is the limit for one’s success!

Since participating in The Whole Dancer Program I have started keeping a corrections journal, taken a new approach to how I eat, and most importantly tried to appreciative and cultivate who I am as a person (not just the body in the studio).

Prior to joining this program I felt like I was very negative and hard on myself in all aspects of my life.

I’m not saying those feelings go away instantaneously, but Jess has helped me to identify tools I can use to learn how to become the most positive and best dancer I can be.

I truly believe that the more we love and appreciative ourselves, the more poised we are to be fearless in our dancing and better connect with the audience.

I would definitely recommend this program to friends because I think holistic health is essential for dancer’s to reach their peak and this program can help them achieve that!!”

Join The Whole Dancer Program today!

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On the other hand, I was an obsessive hydrator. I think my non – dance friends were pretty astounded by the sheer quantity of water I consumed on the regular. I just made it a habit and I am one of those people who also happens to love water so it wasn’t challenging.

If you consider the fundamental necessity of water for dancers you would think everyone would be chugging away. However, sometimes we forget why it’s so important or it just feels a bit challenging during colder months.

The top three reasons to stay hydrated are:

1. Regulation of body temperature.
2. Joint lubrication (for dancers, is anything more important?!)
3. Transportation of nutrients to sustain energy levels (maybe that one is more important!)

Go with the classic:

There are lots of ways to stay hydrated besides straight up water. However, water is generally the easiest and most accessible.  When it comes to improving your enjoyment of water I think having a water bottle that you LOVE can be a game changer. It’s kind of silly but very very true.

Eat your water:

During a webinar on “Self – care for Nutcracker Season” my guest Shelby Elsbree reminded me of one of the easier ways to stay hydrated in colder months. Sometimes we’re not so interested in drinking much water but eating water – rich foods will also keep you hydrated.

Shelby and I agreed that oranges are a winter time fav – they also boost your immunity so there’s an added benefit. Other water rich foods that also happen to be super healthy include strawberries, watermelon, grapefruit, cantaloup, peaches and most fruits – bananas have the lowest water content.

Many vegetables are also quite water rich, not to mention all of their other dietary benefits. To eat some vegetable hydration enjoy cucumbers, celery, lettuces, carrots, spinach, zucchini, tomatoes, cauliflower, broccoli and many more.

Go Herbal:

During colder weather or when you’re spending lots of time in a cold studio or theater, herbal teas can provide awesome hydration. Just to be clear, herbal tea is made from herbs and spices and contains no caffeine. Some of my favorites include Peppermint, Elderberry, Ginger, Lemon, Rooibos, or White Teas.

Get Creative:

Jazz up your water with fresh fruits or sliced cucumbers – hello spa water! Enjoy electrolyte boosting drinks like these homemade options.

Skip the Caffeine:

I can’t honestly tell you to drink no coffee. I myself am a lover of coffee and am unwilling to give it up. Plus, you can find research to defend either side of the coffee coin pretty well. However, stay moderate – one to two cups daily should suffice and if it’s keeping you from falling asleep at night you’re drinking it too late in the day. 

An arguably better choice would be green tea or Yerba Mate because these provide milder stimulants.

There are two things I don’t think dancers should drink – ever. Those beverages are soda and sports drinks. Whether it’s diet, caffeine free or regular soda provides no positive effects. You may feel a brief surge of energy but it is not sustained or healthy energy.

Diet soda is full of chemicals and regular soda is full of sugar. The sugar is the reason I would say to also avoid sports drinks. If you’re looking for a healthy electrolyte replacement I would try something like Ultima Replenisher or Nuun Active tabs. 

Overall, if you’re not sure how well you’re doing at staying hydrated throughout the day check your pee. If your urine is clear or light yellow you get a gold star! If it’s darker you need to up your hydration game. Try out one of the tips above!

How do you stay hydrated? Did you learn anything new about hydration from this post? Share in the Comments Below!!

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