A major casting disappointment.

It’s quite rare to feel totally confident about your position in this industry, especially when you’re getting mixed messages.

The feedback we receive, even when it’s meant to be constructive, can leave us totally confused. 

During my senior year of college at Butler University, there was a prestigious guest choreographer staging a new ballet. Everyone wanted desperately to be cast in this ballet.

As per usual, the choreographer chose dancers after watching us try some of his movement phrases.

I was really happy with my performance and hopeful that I had gotten one of the coveted spots.

When the casting sheet went up, I had not been chosen and would instead be in a really modern piece — not my forte.

A few days later, I ran into the dance department head, and she told me, “You would have been cast in that piece, but your partner made you look bad, and that’s why you weren’t chosen.” My first thought was, why are you even telling me this? It didn’t seem constructive, and it magnified my disappointment.

I decided to just move on. I invested myself full force in the piece I was cast in: Twyla Tharp’s “Torelli” — if you know it, you know it’s intense. It ended up being one of the most transformative dance experiences of my life. It helped prepare me for future castings in movement styles that felt less natural — something you’ll face often in ballet companies today.

The original disappointment turned out to be a huge blessing and learning experience. To help you see disappointment’s as opportunity, here are some tools of transformation.

Transform your mindset around disappointment.

In the coming months, you might be returning to a more “normal” dance environment. You’ll be back in classes, auditions, rehearsals, or casting situations that may have stressed you out in the past. Here are some ways to transform your approach to feel more balanced and positive along the way. Attention to mindset is one of the key tools of transformation.

• What’s meant for you will come. In the moment, this can be hard, but work towards a place of believing that something better is coming. You’re not getting the role you want, but a different role might in fact provide greater opportunity for growth.

• Lead with gratitude. What’s going well? What privileges and experiences exist in your life that you can acknowledge regularly to feel more whole?

• Stay aware of what’s within your control. You don’t get to decide what roles you’ll dance. You do get to decide how you will show up in rehearsals and what kind of work ethic you’ll apply.

Commit to finding ways to show up and find your happiness even in more challenging dance experiences.

Cultivate unshakeable body confidence for dance.

Confidence is defined as– “a feeling of self-assurance arising from one’s appreciation of one’s own abilities or qualities.”

To translate that idea to your body, practice The Whole Dancer Body Image Booster each and every day. It’s about recommitting to gratitude for all that your body does. Include it as part of your morning routine, just like brushing your teeth.

Stay mindful of what you’re making things mean. When something disappointing happens (you don’t get the job, role, etc.), do you always make it about your body? If body confidence is an area of struggle for you, it’s very possible you blame your body when anything goes “wrong.”

You can’t blame your body when it’s what allows you to dance. Without it, you’d be missing out on dancing altogether. Unshakeable body confidence is one of the key tools of transformation.

Prioritize self-care.

If you’ve been following The Whole Dancer for a while, you might think I sound like a broken record. It’s just a very strong belief of mine (and one that’s validated over and over again by the dancers I work with) that caring for yourself promotes self-love.

Here are some easy self-care practices to include:

• Keep healthy sleep routines with morning and evening activities that promote rest and relaxation. This might look like putting your phone away at a certain time each night and committing to not touching it for the first couple hours in the day.

• Consistently eat enough. Do the planning required to have lots of meal and snack options ready to go, especially when things get busy.

• Create a pleasing, calm, and relaxing home environment. You can do this by diffusing essential oils, bringing plants into your home, and opening windows to allow fresh air in.

Self-care also includes the basics: taking a break when you need one, sitting on the couch without guilt, waking up, getting dressed, brushing your teeth, and feeling your feelings (cry whenever and however much you want). Stay tuned for a new resource, “A Dancer’s Guide to Self-Care,” coming out later this month for even more tips and ideas. If you’re on The Whole Dancer email list, you’ll be the first to get it!

Tools of Transformation was originally published on April 30, 2016

Reposted and updated for clarity and content on June 30, 2021

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If you’re struggling with body image, you’re not alone. When faced with your reflection each and every day in just a leotard and tights, it’s easy to get caught up in judgment. I started offering this exercise to my clients who were really struggling in the body-image department. For some of them, a shift happens after incorporating the exercise just once. For others, it takes a bit more time and consistency.

The Whole Dancer Body Image Booster is a great place to start if you struggle to come up with any positivity concerning your body. If your body image struggles feel insurmountable, start here.

Yoga and meditation-inspired body image booster.

When I stopped dancing, yoga was the main exercise I picked up. Some of the value came from the absence of mirrors. It was also helpful to focus on the strength and power within my body instead of on the external. The Body Image Booster is inspired by the Savasana (Corpse Pose) in yoga and meditation.

If meditation intimidates you, I totally get it. So often the intimidation factor comes from the thought that we have to meditate for a long period of time in order for it to be effective. In the Body Image Booster, you can lay on your mat, the floor or even your bed for as little as 60-90 seconds, and the impact can still be profound.

The Body Image Booster How-To:

• Lie on a mat, the floor, or in bed first thing in the morning.

Make this your first daily activity to set a positive tone for your day. This way, you’re also more likely to actually do it, instead of putting it off. If you don’t have a rejuvenating morning routine yet, use this to kick things off!

• Close your eyes; tune into your breath.

Slow, mindful breathing is calming. When you tune into your breath, you’re setting yourself up for a less stressful day. Work to incorporate the practice of tuning back in to your breath any time stressful moments or experiences arise throughout the day.

• Place 1 hand on your heart and 1 on your stomach.

Physical touch is key, especially if you have any “body-checking” habits. “Placing your hand on your heart is considered a safe touch action, and even from ourselves it acts like a trigger to release oxytocin and can help bring our entire body back into a state of calm and trust.”¹ Oxytocin, known as the “love hormone,” has a positive impact on relaxation and trust and can decrease stress and anxiety.

Allow the hand on your stomach to encourage belly breathing. Let your belly and hand rise and fall together. “Diaphragmatic breathing, or belly breathing, is a way of breathing that helps induce a more calm, relaxed state. It is something that you can do anytime, anywhere, that quickly diffuses feelings of stress and anxiety.”²

Finally…this is a big one:

• Thank your body.

Think about all the things your body does for you. Start simply. Your body carries you through life. It allows you to walk, move and dance!

Combining these two touch points while speaking to yourself lovingly brings The Whole Dancer Body Image Booster to life.

Does This Exercise Scare You?

If you struggle with this physical connection or have a hard time coming up with positive things to say to yourself, here are a couple alternative strategies that might help:

What would you say to a young child or a best friend if she were struggling with body image?

What would you say to your younger self or what do you wish someone else said to you when you were young?

Cultivating positive body image and loving yourself exactly as you are right now is key to reaching your personal best dancers’ body. It’s part of The Whole Dancer 7 Step Best Body Process as you cultivate self-love and confidence.

Achieving positive body image is like working a muscle-the more consistent you are, the better you get at it, and the more easily you’ll come back to a positive body image.

Notice when the most challenging days come. If you’re particularly stressed, tired, or PMS-ing, you’re more likely to struggle with body image. Reconnect to your body and mind. Return to gratitude. As you incorporate more healthy practices to achieve positive body image, your positive self-perception will be more consistent.

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Cross–training may or may not be a missing link for you as a dancer. It’s possible you’ve got your cross–training plan all figured out, but if you don’t, no worries, most dancers are a bit lost when it comes to cross–training.

To find the best way of eating for your needs, experimentation is required. This is true for cross-training as well. For some of you lifting weights will be ideal, for others Pilates or Pilates reformer sessions will work best, and for others yoga or cardio might be beneficial.

Things to consider for some of the most popular cross-training options…

1.Weight Lifting

• Studies have shown that resistance training can be used to help improve mood.1
• Frequency is often not a factor. The increase in strength is often similar whether you lift weights more or less frequently.2
• Don’t fear “bulking up.” Women don’t have the hormonal capacity to get “big.”

2. Pilates Reformer or Mat Exercises

• Ideal if you need more focus on abdominal strength and trunk stabilization. An easy way to determine if your core is weak is to assess any back pain you experience.
• Pilates, especially reformer exercises, can help to balance out your muscles and physical proportions.
• The physical movement of Pilates can also have a positive impact on emotional well-being and self perception.3
• Again, pilates is not likely to be something you have to do every single day to reap the benefits. For most, 2-3 times per week would be beneficial.

3. Yoga

• For dancers, one of the greatest potential benefits of yoga is movement without a mirror. Taking the focus away from how you look and putting it instead on what your body can do is extremely positive.
• Combining the goals of strength and flexibility, yoga is supportive especially if you experience muscle tightness or want to improve stability.
• To go a little deeper into the benefits of yoga for dancers, check out this interview with Louisville Ballet dancer + yogi Leigh Anne Albrechta.

4. Cardiovascular Exercise

• Cardio can support your dancing, but it’s essential to find a balance.
• Hours of cardio each day can have the opposite effect leading to fatigue and less energy and stamina for class and rehearsals.
• High Intensity Interval Training isn’t shown to have a more positive impact on stamina and endurance than sustained cardio like swimming, running, or the elliptical.

Whatever you do for cross-training, you should enjoy it!

Dancers are consistent with dancing. It’s what you love to do, and it’s been drilled into your head that missing a day can be detrimental (not true, but that’s a topic for another day). Whatever you choose to do for cardio, find something you enjoy that you can stick to. Just like with food — that’s the only way you’ll see the potential positive impact in your dancing.

If you’re unsure where to start, pick one thing and include it in your schedule a few times a week. Stick to it for 2-4 weeks so you can see how it makes you feel and how it impacts your dancing.

Throughout your time dancing, it’s a good idea to switch up your cross-training and try new things. Keeping your body guessing can build strength and wake up your body in new ways that will help you to continue improving as an athlete and artist.

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During these uncertain times, a Vision for your future could be exactly the inspiration you need to stay focused on your goals without fear. In times of uncertainty or stress, a Vision provides a light at the end of a sometimes challenging tunnel.

In business, a Vision is written to define purpose and direction. A personal Vision can be used in a similar way to guide and motivate you towards your biggest goals and dreams.

When I work with dancers individually, one of the first things we do is create a Vision. 

My client Malena wrote a Vision for her future. She imagined her ideal life in 1, 3, and 5 years in the future. She saw herself ultimately getting a contract with Pacific Northwest Ballet.

From her end goals, we worked backwards to craft smaller goals. They included getting into the PNB Summer Intensive, then getting accepted into the Professional Division. From there, she could get the contract offer.

Malena always had her Vision to come back to when things got tough or stressful. It was the “why” behind her hard work. It provided motivation when she was lacking and pushed her to stay focused and on task.

She was just offered her contract with PNB and was amazed. She said, “I can’t believe it, it’s exactly what I wrote in my Vision 3 years ago.”

How to write your own Vision:

Dream big! If you had a magic wand, what would your life look like in 1 year? 3 years? 5 years? 

Write your Vision in the present tense (e.g., I am dancing with Carolina Ballet as an apprentice), and include all the life details that get you excited. Think about where you’re dancing, what your position is, roles you’d like to perform, where you live, how you feel, what lights you up.

From your Vision, craft your goals:

This is about imagining what’s possible for your future if you really go for it. These goals are about the steps and work you have to do to make that Vision a reality.

Some goals might be more concrete: “I’ll attend the PNB Summer intensive and get into the highest level.” While others might be more abstract: “I’ll improve my mindset so I can dance with greater confidence in auditions and classes.”

Whichever goals you’re looking at, make sure you come up with action steps that can support you in reaching your desired outcome. For the examples above, what technical aspects of your dancing need work to help you get into the intensive? How will you work on them?

For the mindset piece, maybe you’ll employ daily positive journaling exercises to shift your thought patterns or work with a coach to gain additional insights into what might be holding you back.

Think about where you should train in order to dance with the company of your dreams. Are there any connections you can make or people you can work with to get closer to your goals?

Why dancers benefit from a clear Vision:

It inspires you to focus on what matters. When times get tough and you’re struggling, you’ll have a clear reason to continue to show up and do your best.

Creating a Vision draws from infinite possibilities, so it might make you uncomfortable. What if your Vision doesn’t happen? If you get too stuck in that way of thinking, you’ll likely self-sabotage.

Instead, stay focused on all the ways you can make your Vision a reality. If you’re in a place of self-doubt, address that, just like you would a necessary technical improvement. 

The more you believe your Vision is possible, as lofty as it might be, the greater likelihood you’ll achieve it!

photo of Malena by Lindsay Thomas Photo

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Do you think you’re lacking natural talent or ability and that’s what’s holding you back? Good news, there’s so much more that goes into it. Your success in dance has a lot less to do with what’s “natural” and everything to do with what you put in.

What you put in you’ll get out.

Yes, in dance, there are some natural attributes that you may or may not possess.

Check out this video for more on Success in Dance:

In order to excel, you can’t just work on the things that are easy for you. Don’t spend time perfecting what you’re already capable of. Instead, you need to focus on the things that create struggle for you.

Targeted and specific effort are going to take you forward more quickly. To ensure that you’re working on the right things you may need to seek out a variety of teachers who can support you in improving upon those areas of opportunity.

Do you have all of the information for targeted practice?

“Failing should provide you with the opportunity to learn, grow and adapt.” A “failure” is not the end.

If you expect the best, you are given some strange kind of power to create the conditions that produce the desired results.

At the point of performance it’s essential that you up your ability for positivity. So maybe you’re going into auditions or a competition – you have so much power in what you bring to the situation. It has SO MUCH to do with your mindset.

So much of your success in dance is within your control – allow this fact to motivate you to seek out the support you need to take it all forward. Dancer’s should have a team. Just like olympians and pro – athletes find experts to support them in improving, it’s a worthy investment for dancers as well!

The post Are you “talented” enough to succeed in dance? appeared first on The Whole Dancer.

Most dancers have roommate living experience starting at a young age and it’s something you’ll continue to deal with. There are lots of things to consider that can make it go well.

Living on your own for the first time is a very big step. In addition to starting at a new school or company, you’re living in a new city. It’s up to you to make sure you go grocery shopping, clean the apartment, do laundry, pay bills, and make dinner (all of the #Adulting).

You don’t have your parents to fall back on when your rehearsal schedule gets crazy. Though if you and your roommate get along I’m sure they would be willing to lend a helping hand.

The biggest part of living on your own is living with a roommate, whether it’s for a summer program, college, or the real world.  There are a slew of living situation possibilities, each with their own unique potential problems and issues.

I’ve lived with close friends, acquaintances, and strangers I got roommate – matched with. I’ve lived in dorms where I had to share a room, a forced triple, and had my own room but shared a common room/living area in both an apartment and house. Roommates can really either make or break your living situation and life outside of dance.

Here are some tips for navigating living on your own:

Call Your Family

When you’re accustomed to living with a group of people every day, you’re naturally going to miss them when you move out. You don’t need to call them every day, but a once a week check in is always a good idea.

Make it part of your weekly schedule. In college, I always called my mom on Thursday nights. Calling your family it a great way to fix a case of home-sickness.

Set Up Responsibilities

Decide right away who puts their name on the utility (water, electric, internet, etc) bills. Pick the roommate that will stay on top of the bills and always pay them on time.

Decide as a group how often the dorm room or apartment will get cleaned. Is there a scheduled cleaning day where everyone works together or is it more a clean as you have free time in your schedule?

Draw Boundary Lines within the Living Space

Don’t pull out the masking tape the second you move in to make literal lines within the apartment. Establish what is personal space and communal space.

Usually, bedrooms are personal space and the everywhere else in the apartment is communal space.

In the kitchen, make sure each person has room to store their food – a shelf in the fridge and a cabinet or shelf in the pantry. Mostly this is an unspoken rule, but if you feel that your space is being invaded, speak up.

Make Your New Space Feel Like Home

Do whatever you need to do to make this new space fee like home. It could mean covering the walls with photos of friends and family, sleeping with a comfy pillow or blanket, and hanging all the twinkle lights (if your dorm or apartment allows it).

Food

Discuss your stance on food with your roommate. Since fueling yourself as a dancer is so important, you need to make sure you have everything you need.

Decide if you will go grocery shopping together, split food costs and/or share food. Learn if your roommate is ok with sharing food if you run out. Are they ok with you grabbing one of their bananas if you run out? When in doubt always ask.

Never take something if it’s the last one. No one likes going to make a snack or meal and finding that they are out of the ingredients because someone ate it without asking.

Stay In Tune with Each Other’s Schedules

This is definitely easier to do when you’re dancing in the same company, with the same schedule each day. If you aren’t, consider keeping a calendar in the common living space with everyone’s schedules.

Be aware of when your roommate has an early call for work, rehearsal, or a show. Don’t be crazy loud when they are trying to get some sleep. In college dorms they often have quiet hours for this exact reason.

Have Set Rules About Guests

If necessary, set rules about guests/friends coming over. Establish, how far in advanced do you need to ask and give notice to your roommate that guests are coming over. Put it on the schedule if a friend is coming over or staying with you overnight.

Don’t be Afraid to Call People Out

Don’t be afraid to call out your roommate for leaving dirty dishes in the sink or forgetting to turn a light out. If something drives you crazy let your roommate know, don’t let your annoyance fester.  

You Won’t Always be Besties with the People You Live With

You don’t have to be best friends with your roommate, but if you are that’s fantastic! Make sure you’re on pleasant terms with your roommate, you are living with them after all.

Feel that you are on good terms where you can co-habitate in peace. If you want to bond with your roommate more, suggest making dinner together or have a movie night.

The post Tips for Living on your Own with Roommates for the First Time appeared first on The Whole Dancer.

First, congratulations for getting that acceptance letter from either a school or company. You might not have gotten into your top choice, but having at least one option is better than no options at all. If you have multiple options ever better!

When making any tough decision one tried and true method is the pro/con list. Grab a piece of paper and write down the pros and cons of each program or company. Here is a list of things to think about.

For summer programs consider:

• Cost: How much is tuition, dorms, a plane ticket, or daily commuting costs etc?
• Distance: Can I live at home or will I have to live in the dorms? If I live at home how long is my commute?
• Syllabus: What type of training do they offer? Is it similar to what I do at my home studio or completely different? What types of classes will I take?
• Teachers: Are there certain teachers you are dying to work with?

For college dance programs consider:

• Cost: How much is tuition, dorms, transportation costs, books, dance supplies, etc?
• Loans: Will I have to take out student loans? Will I sign independently or will my parents co-sign? What is the interest rate? How soon do I have to start paying the loan back after I graduate?
• Part-Time Job: Do I have time in my schedule to get a part time job to help pay for school expenses? Can I do work-study on campus? Would it pertain to my major? How will I get to work if my job in not on campus?
• Distance: Can I live at home or will I have to stay in the dorms? How will you get home for breaks?
• Teachers: Are there certain teachers you want to work with?
• Syllabus: What type of training do they offer? Is it more ballet focused or more modern focused?
• Academics: What type of academic classes will you have to take? Can you add a minor or double major? Will your degree be a B.A. or B.F.A.?
• Repertoire: Are they performing rep by choreographers you want to work with or experience?
• Job Rate: How many of their graduates are getting dance jobs after graduation? What companies are they dancing with?

For Companies:

• Repertoire: Are you interested in the repertoire they perform? What choreographer’s works are they performing?  Have you done any of their rep before? Will this rep help you grow as an artist?
• Artistic Staff: Is the artistic staff a group of people that you connect with, trust, and think will give you guidance during rehearsal?
• Distance: Is it close to where you live now? Will you have to move?
• Cost: What are you commuting costs going to be? Is the company covering your dance supply expenses such as pointe shoes?
• Pay: Are you getting paid? Does this pay cover all of your living expenses? If not, what other jobs will you get? Does your rehearsal schedule allow you time for a second job? Are your taxes being taken out?
• Schedule: How long is the season? What is a daily rehearsal schedule like? What is a typical theater schedule like? Do they give time for lunch or to take care of your body?
• Benefits: Do they give you benefits such as healthcare, gym membership, physical therapy, or chiropractic services?

Go through your contract with a fine-tooth-comb. Look for details such as having to pay back the company any money you make if you quit mid season, non-compete clauses, conditions on second jobs, when you get paid, how much you get paid, etc.

When going through these questions do your research! Look at the artistic staff, the rep, and any other information you can find on the school or company’s website. When researching flights, trains, or other modes of transportation look at several companies, to find the best deals.

A big choice takes a lot of time and is something that should not be made in one day. At the very least sleep on it!

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The creators of Thug Kitchen are all about creating healthy meals that Millennials want to eat instead of wasting money on take out. We (Americans) have a tendency choose faster take out options because it saves us time. But when you eat out you never truly know what is going into the food you’re eating, which is not bad every now and then, but not great on the daily.

This is why Thug Kitchen is on a mission to get us Millennials to think cooking and eating healthy is cool and fun. Also, you spent a lot less money when you cook for yourself.

This cookbook was made for people who have very little time to cook and want to eat healthy. I swear this must have been made for dancers and dance teachers with our crazy schedules in mind. The recipes are designed for 4-6 people and/or so you have leftovers for future meals.  The book has a great guide for recipes that are good for leftovers, freezing for later, one pot meals, gluten free, and longer recipes that are dinner parties.

I really appreciate this book for recipe ideas, because I’m always in search of the next recipe to add to my staple or go-to recipes. My brother went vegetarian this past summer, so it helps that my mom and I have now tons of recipes we can make together as a family when he’s home from college.

My brother will be the first to point out that I am not the best at cooking. No joke about 4 years ago he told me I was the most clueless woman he had ever seen in a kitchen. I think I’ve gotten at least a little bit better since then. So for me the WTF page (their words, not mine – they explain what some of their more unique ingredients are and where to find it in a grocery store) and veggie cutting guide have been super helpful.

So far I’ve tried one recipe from each section of the cookbook: Chipotle Caesar Salad, Chickpea Noodle Soup, Cheesy Squash Mac and Cheese, and Fideo.

For the Chipotle Caesar Salad, I made the dressing from scratch. Actually all of their salads have you make the dressing from scratch, which is easy to do if you have a blender or food processor. I added avocado and corn to the top of the salad from the list of optional toppings.

I’m not a soup person. I usually only eat it if I don’t have to make it myself. But this is a soup I know I can and will gladly make for myself again. It’s chickpeas with veggies in veggie broth. I used rice noodles instead of regular noodles and it was amazing. Definitely hits the spot when it’s freezing outside.

The Cheesy Squash Mac and Cheese doesn’t actually have any cheese in it. You make the “cheesey” sauce yourself blending together cooked carrots and potatoes, veggie broth, almond milk, nutritional yeast, and olive oil.

The breadcrumbs you make with it are fantastic- you sauté them in a skillet with hot sauce. I definitely want to use the breadcrumbs for other recipes. You throw all of that in with peas, squash, and some shell pasta. It’s a good veggie pasta, it doesn’t quite beat a good cheesy mac and cheese but it easily beats the boxed stuff.

What is Fideo you ask? It’s crumbled up pasta that is cooked in veggie broth, tomato sauce, with spinach, onions and various spices that were sautéed in before adding the pasta. It’s pretty simple to do, I would definitely recommend prepping everything beforehand because the recipe moves fast.

I do have to warn potential readers of Thug Kitchen’s books, they use fowl language throughout the book. They drop F-bombs and s**t left and right. The subtitle for the book is “Fast as F**k”.

They write like two California surfer dudes are talking in the kitchen while making food, oh wait because they are. If you are ok with the language you’ll appreciate the humor, if not, this cookbook might not be for you.

I would recommend this cookbook for any dancer who is looking for new, quick vegetarian recipes that are great for meal planning during busy weeks.

The post Thug Kitchen 101 Cookbook 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

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(If you’re not, I’ve got something for you down at the bottom)

Summer programs provide an incredible opportunity to train with new teachers and experience new styles.

They can also be a little stressful if you’re hoping to get a company contract, a position in a professional training program or a traineeship.

Even if you’re not in that position yet, the relationships and impression you leave with artistic staff each summer can significantly impact your future career opportunities.

With that in mind, one of the webinars for May (there are two this month!) is on the “Keys to Summer Program Success”. And there are two days and times to attend.

When you attend live, that’s when things really sink in. PLUS, then you get your questions answered on the spot! 

This workshop is now available on demand on The Whole Dancer Youtube Channel!

If you’ve got friends going to summer programs, be sure to share this workshop with them!

And, as promised, if you won’t be heading to a summer program, I’ve got something for you too.

I’d love for you to join me for a revamped version of the Eating for Energy webinar…”Dancing with Vigor” (that sounds exciting, doesn’t it?). The importance of food an balance to success any time of year is undeniable.

Here, you’ll see what adjustments are necessary to maximize your energy and dance with vigor.

You have so much power over your capabilities. With this webinar you’ll learn how to harness that power and project it into  your work in the studio and on stage.

Join The Whole Dancer Email list to be the first to hear when new workshops and programs are offered!

The post Summer Program Success appeared first on The Whole Dancer.