While each of these dancers takes a unique approach to food and the way they share it, they’re all committed to fueling their bodies healthfully and mindfully. Check these out! Is there anyone I’ve missed? Share in the comments!

Bayerisches Staatsballet dancer Jeanette Kakareka’s website Ballerina & Home

Not just recipes, Jeanette also shares life musings for dancers and non – dancers alike. Check out her Cauliflower Soup Recipe here on The Whole Dancer blog and an easy porridge recipe on her own blog.

Instagram @jeanettekakareka

New York City Ballet Dancer Jenelle Manzi’s Functional Food Blog : jenellemanzi.com

Currently Jenelle has tons of sweet indulgences posted but here’s the good news – these are low sugar, super smart, “functional” foods. They’re perfect to satisfy your sweet tooth and help your body recover after a long day of dancing. I’m planning to make these “Maca Cacao Magic Cookies” ASAP!

I have it on good authority that Jenelle will be expanding to more savory dishes soon as I had the chance to sit down with her and have a chat that will be shared with all of you very soon!

Instagram @jenellemanzi

San Francisco Ballet Dancer Natasha Sheehan’s blog tippytoegirl.com

It’s clear just by reading her blog that Natasha’s food knowledge is expansive and she also shared all about it over in The Whole Dancer Facebook Group (you have to join the group to view the video).

On her blog you can find snack, smoothie and meal ideas that will boost your energy and your dancing.

She describes her eating style as “plant – based” but does eat some animal foods.

Instagram @tippytoegirl

Aspiring Professional Ballet Dancer Alexandra McMaster’s Plant – Based Food blog ballerinabites.org

Alexandra covers the full gamut of recipes from breakfast to dinner to everything in between including genius creations like “Natures Gatorade”.

She created Ballerina Bites after making the decision to commit to a “Whole Foods Lifestyle”. It’s helped her learn the importance of giving her body the proper nutrients – love that!

I personally can’t wait to make her Matcha Vanilla Cupcakes!

Alexandra also shares all her food on instagram @ballerina_bites

The post Recipe Resources for Dancers appeared first on The Whole Dancer.

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

1. Get Enough Sleep

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

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

2. Listen to Other Music

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

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

3. Pack Healthy Snacks and Meals

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

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

4. Do a Holiday Activity

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

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

5. Go Out to Eat with Friends or Family

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

6. Massage Your Muscles Often

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

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

7. Meditate or go to Yoga

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

8. Find A Way to Make Each Performance Special

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

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

9. Find New Inspiration

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

Photo by John-Morgan on Visual hunt / CC BY

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

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

Suzy Halstead

Find Suzy on Instagram suzyhalstead

I’m 25, living in London after finishing 10 months in Stockholm, Sweden with Phantom of the Opera. I loved being out there, and previously I was on the World Tour of the show, but after 4 cities and 2 languages, I really want to try something else. The ultimate goal would be going back to a ballet company and learning lots of different rep. I really miss that.

Being an Ambassador for the Whole Dancer is such a privilege. I reached out to Jess when I really didn’t know what else to do. It honestly was hard at first. I thought if I was speaking to someone about diet I was admitting some sort of defeat.

But The Dancer’s Best Body Program has been the most informative, useful course and with Jess being available any time has just been so amazing. I feel I have support 24/7, Jess answers everything, and I feel I can quite honestly talk to her about anything.

I hope more people see how important it is to have knowledge about all things dietary, whatever route you go down and also see that so much of it isn’t actually the food we eat. There is so much more behind living healthily.

Sophie Richardson

Find Sophie on Instagram @dancingdreams25

My name is Sophie, I’m 19 and I am super excited to be an Ambassador for The Whole Dancer! I trained full-time at Ballet West UK over the past 2 years, where I was lucky enough to tour Scotland dancing Swan Lake and The Nutcracker with Ballet West company.

I eventually realized that my passion lies more in teaching ballet, rather than wanting to dance in a company. In September, I will be moving to London to study Ballet Education at the Royal Academy of Dance, in the hope of one day being able to teach ballet abroad, or own a ballet school. My goals revolve around sharing my passion for ballet, and helping other people to achieve their potential!

I first discovered The Whole Dancer in late 2016, when I participated in The Dancer’s Best Body Program. It really helped me to gain clarity in my career plans and goals, especially during an important transition time as I began to re-evaluate my goals within the dance industry.

The Dancers’ Best Body program was amazing in teaching me the skills needed to survive a long, challenging touring schedule, whilst also helping me to appreciate what my body is capable of, rather than constantly comparing myself to other people.

The mentoring from Jess was invaluable in giving me the courage to make important decisions regarding my career. Jess also helped me to achieve my potential in class by being totally equipped with the physical and psychological tools needed to perform at my best.

To me, being a ‘Whole Dancer’ means being in a mindset which allows me to feel liberated and empowered by ballet- rather than being trapped in the perfectionistic ‘bunhead mentality’, which had previously led to me feeling isolated and defeated by ballet.

I used to define my entire identity through my successes- or failures- as a dancer, but now I realize that I can be more than simply a dancer, I can be a teacher, choreographer, poet, cat-lover, bibliophile, and adventurer.

I have definitely learned how to holistically nurture myself as a person as well as an artistic athlete, so that I am as strong as possible not only physically but also psychologically, ready to embrace new challenges both in the studio and onstage, in my mission to make ballet accessible to, and enjoyable for, everyone!

Chantelle Meyers

Find Chantelle on Instagram @chantelle.may.meyers

Hi my name is Chantelle, I’m 20 years old. At the moment I am between seasons with a French touring ballet company, so I am just taking classes with various teachers in Sydney [Australia], and travelling to Brisbane for coaching with Claudia Dean. My career goals are to solidify my technique, develop finesse and artistry, lengthen and define my muscles, and get a job in a more permanent company.

I am excited to be an ambassador because Jess has been the only health professional who has actually helped me (I have had multiple bad experiences with other sports nutritionists and doctors). I feel as if I now have the tools to become a better dancer, both mentally and physically.

Now I’m working on trying to use those “tools” everyday, so that I can really achieve my goals. Because I am so grateful for what she has done for me, I am excited to represent her brand. To me, being a Whole Dancer is someone who is in a balanced state of mind and knows (and does) what is right for their body – I.e. They know how to eat to maintain a lean, healthy, energized body, take time to de stress, self care, etc., maintain a healthy balance with their dancing, cross- training, family, social, etc., and is committed to achieving their goals.

What I love about The Whole Dancer is that all of the programs are designed specifically for dancers, which is amazing!

Jessica Cobb

Find Jessica on Instagram @jessicaleighcobb

My name is Jessica Cobb, I am 22 years old and currently dancing with Columbia Classical Ballet.  It is such an honor to be a Whole Dancer ambassador.  Being able to spread The Whole Dancers’ positive, encouraging message with people is so exciting. I love the amazingly supportive community Jess has created, and it so incredible to be a part of it.  

Finding The Whole Dancer has honestly changed my career. The knowledge and confidence that I gained in The Dancer’s Best Body Program was priceless. Any dancer looking for more information about themselves, whether it be how to fuel themselves, how to get more motivated, or how to give their body the respect it deserves, needs The Whole Dancer! I am clearly very passionate, but I think everyone that gets to work with Jess feels the exact same way.

To me being a “whole dancer” is taking care of every aspect of yourself: mind, body, and soul. We all know it’s important to stretch your feet and do your abs, but it’s also so important to take the time to experience life in other ways.  

Some things I enjoy: going out for a walk on a beautiful day, reading a good book, or binge watching my favorite Netflix show (we all do it ;)). It’s also important to cultivate other activities that you enjoy outside of dance. Some of my favorites being painting classes, bowling and taking the time to explore cool places with my fiancé in every new city that we move to.  When you are not a rounded person or a “whole dancer” you miss out on so many aspects of yourself that you could be bringing to your art.

The post Meet The Whole Dancer Ambassadors! appeared first on The Whole Dancer.