Definition of holistic: characterized by comprehension of the parts of something as intimately interconnected and explicable only by reference to the whole.

The Whole Dancer is about supporting you as a whole person. As a dancer, yes, but you can’t allow your dance pursuits to take precedence over your well-being. For 2022, I’m hoping there can be a greater awareness of holistic nutrition for dancers.

Holistic nutrition for dancers, as shared in this post, is about looking at the big picture. No food is always good for everyone. What might be nourishing, supportive, and enjoyable to you may not work at all for someone else.

Your food values and dancer nutrition.

While it’s incredibly important to work towards the mentality that “all foods can fit” into your dancer eating plan, it’s also a great benefit to consider where your food comes from and what’s important to you in that respect.

Does it matter to you if the meat or other animal products you consume were produced in a certain way (e.g., pastured eggs or “humanely” raised meats)? Does it matter to you if your food traveled a long way thus using human or other resources? Would you prefer that your food be organic or non-GMO, or are conventional production methods OK with you?

The food system in the US is severely flawed. It is the responsibility of all of us to consider our food and grocery choices and the impact of those choices. Do some research, decide on your food values, and move forward adhering to those values to the best of your ability.

Primary Food vs. Secondary Food

This has always been one of my favorite concepts in Integrative Nutrition Health Coaching. Your primary food includes career (this may be dance even if you’re at the pre-professional level), physical activity, spirituality, and relationships. Each of these areas is tied in pretty closely to The Dancers’ Best Body Course because the food you eat really is secondary.

If you’re disconnected from any of your primary food areas, it’s extremely likely you’re struggling to feel calm, balanced, and confident in your food choices. This is where the balanced life wheel comes in.

The balanced life wheel exercise.

Within The Dancers’ Best Body Course, one of the most popular exercises is the balanced life wheel exercise. It looks at even more life areas than your primary food categories and asks you to consider fulfillment in each area (the actual worksheet and journaling includes a visual wheel with each area on a different spoke of the wheel).

• Home environment
• Social life
• Joy
• Health
• Career
• Creativity
• Finances
• Education
• Spirituality
• Home environment
• Relationships

It’s perfectly natural (and OK!) that you’ll go through phases of feeling more fulfilled in some areas than others. Balancing everything in life is a challenge! But the exercise of reflecting, considering each area, and deciding on specific actions to improve fulfillment in the areas that need it is a great benefit to your overall well-being.

Your secondary food: the food you eat…

Now you might be wondering if the food you eat is even a consideration. Yes, it is. However, it’s truly and appropriately secondary. There are some pretty simple things to consider when it comes to your actual food choices.

Create a balanced plate. That looks like including protein, carbohydrates, and fat. It also requires you to consider hydration (drinking half your body weight in ounces of water is the general rule though you may need more if you sweat a lot when dancing).

At each meal, consider including fruits, whole grains, vegetables (those dark leafys are all-stars), protein, and fat. Your fat sources can be whole food sources like nuts, seeds, or avocado. Other fat sources might be oils, sauces, or dressings. 

Balancing hormones with food

It’s essential to acknowledge that food has a big impact on the secretion and production of a number of hormones. Your hormone levels have an effect on your energy, stress levels, sleep, weight, and levels of hunger or fullness (and more!). They play a huge role in your everyday, normal functioning.

For so many, stress hormone (cortisol) levels wreak havoc on feelings of balance and well-being. Elevated cortisol can be a symptom of insufficient sleep, excessive exercise, inability to cope with stress, challenging relationships, and an eating plan lacking in nourishment. “What’s more, one study found a diet high in added sugar, refined grains, and saturated fat led to significantly higher cortisol levels compared with a diet high in whole grains, fruits, vegetables, and polyunsaturated fats.¹”

Relationship to food

Holistic nutrition for dancers isn’t just about the food you eat. It’s about how you’re relating to that food. If you’re stressing, obsessing, and overthinking every bite, it’s time to address your relationship to food. If you’re feeling guilty or regretful after eating something, then it’s time to address your relationship to food.

So much of your food relationship is based on habit, family experiences, and messages you’ve gotten from the media, dance teachers, and friends over the years. It takes a lot of intentional thought and reflection to shift the way you view and relate to food. However, it’s 100% possible, and for dancers especially, it’s essential.

The dancers I work with and the goal I hope to support all dancers in achieving is confidence in your food choices. When you are able to stop questioning each bite and move through a day, week, month, and year making food choices with ease, you’ll gain an assured feeling that can truly calm your mind. Food should not be stressful!! It should be fueling, fun, carefree, joyful, and nourishing.

Connection to your body

The thought and reflection that’s needed in your food relationship is needed for many dancers in the body department as well. It sometimes still surprises me (though I also totally get it because I’ve been there) that you can expect so much from your body in dance and yet remain so disconnected from it.

Dancers are masters at ignoring body signals and cues. It makes sense. You’re taught to ignore the pain. To push through the challenges. Many dancers are still given the very harmful message to ignore your hunger. 

To reconnect to your body, try yoga (no mirrors allowed), meditation, mindful eating, honoring your pain (emotional and physical), or intentional breathing. These are just a handful of ideas to get you started.

If you’re ready for the deep dive into a more holistic approach to nutrition for dancers, sign up for the free Holistic Nutrition for Dancers virtual workshop and consider The Dancers’ Best Body Course + Group Coaching Program. Now Enrolling.

Resources and scholarly articles are linked throughout this post. Additional resources: 

https://www.healthline.com/nutrition/ways-to-lower-cortisol#TOC_TITLE_HDR_12

The post Holistic Nutrition for Dancers appeared first on The Whole Dancer.

This question comes up a lot among dancers – whether you’re already dancing professionally or working towards that end, you’re not alone in  your desire for guidelines. Unfortunately, ballet companies still expect you to list your weight on your resume. Although, I sort of think this practice should be banned. It’s definitely not helping anyone.

So there’s BMI, different height-weight charts and body fat percentage measurements. Which is the right measure? What about the old Russian Ballerina height-weight charts? Ignore those recommendations. And that the fact is this is a completely personal question.

Don’t let your ballet mistress or Artistic Director tell you what to weigh.

Your Artistic Director (whether of school or company) really shouldn’t get a say in the number you see on the scale. Want to know why? That’s a little bit of what I dive into in this video. Check it out here:

Do you feel conflicted about where you think you should be with weight? You’re not alone. This is super common among dancers and something that might keep you up at night. Your dance goals shouldn’t be a distraction…shift your perspective around weight.

My goal with this video was to share some realities about those numbers on the scale and to assure you that you can support yourself (maybe with a bit of outside help) to reach your healthiest, most powerful dancing weight. And that’s what you should weigh as a pro dancer. It doesn’t matter what any other dancer concludes is her best weight.

Your best weight only has to do with one factor. YOU.

To get started, download The Whole Dancer 7-Step Best Body Guide. It walks you through The Whole Dancer process of reaching your personal best dancers’ body in a healthy, sustainable way.

As you go through the guide, remember that taking the pressure off weight actually helps a lot. Your body goals can feel pressure filled and impossible to reach if you’re obsessing over the scale. What would it feel like to focus on just dancing full out and with energy?

Dance makes it extra hard to stop worrying about your body. Your teachers and artistic staff have told you that the thinner you are, the better off you are…especially in ballet. What you weigh does not determine your worth, nor does it decide your future in dance.

Make your priority feeling good and dancing your best.

This will help you build confidence! When we take the focus off of the external and commit to turning inward, confidence grows. It helps to step out of your comfort zone as often as possible as well. When you do that, you prove to yourself that you are capable.

You can create and reinforce the story that you can dance center stage (or center studio) and shine.

It’s all about the stories we tell ourselves.

Much of life is about the stories we tell ourselves and the evidence we collect to reinforce those stories. If you tell yourself, “when I’m thinner I’ll be a better dancer”  you’ll hang onto the messages that reinforce this story.

Instead tell yourself, “when I’m well fueled and dancing with energy I’ll be a better dancer” you’ll collect evidence to back this up. So really, it’s up to you. Which story will you choose? So to get back to our question: what should a pro dancer actually weigh? Bottom line: the weight where she can dance her best with energy, vitality and JOY.

As always, if you need support reach out. I’d love to hear from you!!

The post What should a pro dancer actually weigh? appeared first on The Whole Dancer.

Do you recognize feelings of hunger and fullness? How do you respond?

If you’ve gotten into the habit of ignoring your feelings of hunger or intentionally under-eating when they come up, it’s time to tune back in.

If you’ve gone through periods of restriction, you can’t expect an instant ability to tune into your body. You’ve been denying your true, physical feelings for a while, so it will take time to recalibrate.

Here’s what happens when you get into the habit of ignoring your hunger cues:

1. You’ll have a hard time maintaining energy because you can no longer feel hunger or fullness, and it becomes harder to recognize these cues.

2. You start to crave foods without much nutritional value. It’s likely that if you’re ignoring hunger cues, you’re also paying little attention to what food you might actually need to power through your dancing.

A common practice that encourages you to ignore your hunger altogether:

Dieting.

It’s true. Most diets suggest that you ignore your hunger cues and undereat to meet your goals. I’m sure you’ve heard the myth of “calories in vs. calories out” and the principle that to lose weight, all you need to do is create a calorie deficit.

So many dancers fall into the trap of severely undereating to meet body goals. This compromises your bone health, recovery, energy, and strength.

The value of listening to your body.

Dance training and development is served by the ability to tune in closely to your body. The ability to know when to stop dancing due to injury is invaluable, and knowing when to eat more to support your dancing is equally essential.

Many dancers have a hard time with both those skills — do you?

By listening to your body, you’ll avoid worsening an injury as it’s starting. Early injury intervention can, of course, help lessen time away from dance and speed recovery time.

When you listen to your body and give it the food it needs when it needs it, you’re boosting immunity, keeping cravings at bay, and supporting strong muscles and bones.

If you’re already disconnected from your body’s cues:

Put some regular practices in place to tune back in.

Dancers often say, “it feels good when I feel hungry.” While I understand where they’re coming from (yes, I’ve been there), when you get to a place where you feel good running on empty, it’s possible you’re in disordered eating territory. Obviously, there are other factors, but if you relate to that feeling, take a closer look.

The more disconnected you get from your body’s cues, the harder it is to find balance with food and to reach your personal best body.

You’ll also be more likely to give in to cravings and fall into patterns of undereating or restricting and overeating or binge eating.

If you have the goal to reconnect to your body so you can identify your hunger and fullness cues, but you’re not there yet, start with these tenants of “Structured Eating.”

Structured Eating maintains the following guidelines: 

• Eat within the first 30-60 minutes of waking.
• Eat every 3-4 hours so that you are eating 3 meals and 1-3 snacks per day.
• Balanced meals include proteins, carbohydrates, fats, fruits, and vegetables.    
• Balanced snacks include protein, fats, and either complex carbohydrates, fruits, or vegetables. 
• Mini meals may help with blood sugar and symptom control in the late afternoon. 

Here are some additional tips to tune into your body again.

1. Make sure you keep healthy snacks handy — that way, when hunger strikes, you’ll be able to respond.
2. Stay aware of the timing of your meals and snacks, and eat every 3-4 hours. Never go more than the 5-Hour Rule.
3. When you’re hungry, EAT.
4. While you eat, pay attention to how you feel (physically, mentally, AND emotionally).
5. Stop eating BEFORE you’re “full.”
6. If you use an app to track your food intake and calories, STOP.
7. Try to move away from letting food choices be influenced by friends or family.

If you find that these tips aren’t quite getting you to where you want to be, don’t be afraid to seek support from a health coach who works with dancers in order to create a balanced relationship with food and your body. It is often necessary to get an outside perspective to make these adjustments. A holistic health coach can help you adjust your lifestyle and approach to food so you can wholly tune into your body. 

The post Why honoring your hunger cues is essential. appeared first on The Whole Dancer.

with Olivia Mackinnon

New York City Ballet Dancer and Ballet Inspired Fitness creator Olivia Mackinnon shares how she is staying healthy at home during quarantine. Balance is key as well as recognizing that staying in performance shape isn’t necessarily realistic. Read on for some inspiration!

Of course there are some things we’re all collectively experiencing but what have been the most major life changes for you?

I’ve had to adapt to this new normal of not being able to dance with my company. This pandemic has allowed me to take a breath from my normal lifestyle I’ve had since I was 17. I’ve made many new relationships virtually, and discovered a new love for teaching, and creating.

How are you staying positive and motivated dancing at home? 

Having the ability to still connect with my colleagues each morning by taking class through zoom has helped continue my training, and keeps a consistent schedule each day for myself. I’m also able to see my pilates teacher each week. We work through ways of staying at my best even under the circumstances.

Have you made any adjustments to your meal plan? Any favorite quarantine meals or snacks?

Because I’m not pushing myself to the limits onstage, I’ve adjusted my afternoon regime by not eating as much throughout the day. I started making smoothies around 1:30-2:00pm filled with greens, collagen protein, and flaxseed to keep myself full until an early dinner.

As a performing artist I’m used to eating a light protein filled snack before the show, and then a large meal after performing late at night once I’m home. I’ve been enjoying this treat of eating dinner early, and retiring to bed at a decent time!

Are you coping with any anxiety or more challenging emotions? What are you doing to work through them?

I’ve grown so accustomed to my demanding schedule, and I have that type of personality that thrives off of staying busy, and fulfilled by work. As an athlete who’s career can go by quickly, it’s been difficult to have it put on hold for a year.

Instead of continuing to feel sad, I’ve tried to make my weeks filled with classes. Training for myself as well as teaching and helping others has helped.

Are you worried about staying in shape? What would you say to dancers who are concerned about losing technique or “getting out of shape”?

I have to remind myself that there is no way to stay in perfect performance shape without performing. However, there are so many other things I can do to keep myself in top form. On top of taking classes, and seeing my pilates teacher I’ve loved swimming!

I also launched Ballet Inspired Fitness in April. I’ve created classes for all levels that lengthen and tone the muscles. Teaching ballet privates, and group classes as well as teaching/creating my Ballet Inspired fitness has really kept me going.

Will you share about Ballet Inspired Fitness?

Once I started teaching ballet class privates I realized there was a need for a more inclusive way of exercising with a graceful quality.

There were so many ballet classes being provided online, but not many ways to help dancers condition their bodies in a way that translates into improving their everyday ballet class. I also wanted to make sure those who have never taken ballet were included, and that they would have the opportunity to learn positions and movements from the ballet vocabulary while moving their bodies.

All of the exercises elongate the body promoting long lines kindred to those of a ballerina. I started by teaching livestream classes on my instagram @oliviamackinnon and then transitioned to teaching Zoom based classes to build my clientele.

The Zoom classes provide my clients with more personalized attention, and it’s a fun way to meet and connect with new people from all around the world.

The goal is to have clients subscribe to gain access to a full library of classes. That way they can stream anytime, anywhere! I’ve also created tutorials explaining certain ballet movements you might see in my fitness classes. I want to make sure people understand how to perform them.

Follow Olivia Mackinnon on Instagram!.

Photos of Olivia by James Jin and Gabriela Celeste

The post NYCBallet Dancer Olivia Mackinnon “Healthy at Home” appeared first on The Whole Dancer.

with Betsy Mcbride

Betsy Mcbride and I met at the Kaatsbaan Summer Intensive many years ago. She was still a teen but already dancing professionally with Texas Ballet Theatre, I was one of her RA’s.

She was and is a beautiful dancer and after rising through the ranks to Principal at Texas Ballet Theatre, Betsy took the leap to American Ballet Theatre joining the corps de ballet in 2015.

I asked her to share a bit about her experience dancing from home during quarantine. Her words will hopefully make you feel less alone and inspire you to keep going!

Of course there are some things we’re all collectively experiencing but what have been the most major life changes for you?

For me the biggest change has been not having a schedule that’s packed full. This is usually my busiest time of year traveling for multiple tours domestically and internationally and rehearsing/performing most hours of the day.

It has definitely been an adjustment period not having scheduled routine but I’ve found that creating a new routine and schedule has helped keep my sanity. I also had to postpone my wedding that was scheduled for this August so that has been a big curveball trying to plan for our new date and wedding.

How are you staying positive and motivated dancing at home?

It’s definitely challenging because obviously there’s a lot less space and capability to do everything but I try to stay positive by keeping a routine of taking daily ballet class.

I love doing zoom classes with ABT, organized by ballet master Carlos Lopez. That way, I get to consistently see my friends and feel a little more normal.

I’m also trying to be less critical of myself than I would be in the studio because honestly there’s only so much you can expect from yourself when taking class at home.

Have you made any adjustments to your meal plan? Any favorite quarantine meals or snacks?

When we first went into quarantine I was definitely emotionally eating ha! So now I’m trying to reel it in and eat more nutritiously and cut out sugar (not entirely though).

I find that since I’m not training as hard, I’m not wanting to eat as much meat. I’ve definitely been leaning towards plant based meals. I’ve been enjoying making smoothies in the morning. My quarantine guilty pleasure snacks have been chocolate chip cookies and goldfish.

Are you coping with any anxiety or more challenging emotions? What are you doing to work through them?

Yes, I think most people are on some level with all of this uncertainty. Keeping a schedule and focusing on what I can do now rather than thinking about the future helps calm my mind.

Definitely staying active and busy helps too. I also took an Ayurvedic workshop, led by ABT ballet master Nancy Raffa. I’ve tried applying some Ayurvedic methods to my day to help reduce stress.

Are you worried about staying in shape? What would you say to dancers who are concerned about losing technique or “getting out of shape”?

I am a little worried about that, mostly because it’s so much harder to stay motivated on my own and in an environment with lots of distractions. However, there are so many resources available for people to stay in shape that it’s definitely doable with self discipline.

To dancers worried about this: there are plenty of ways to keep working on your technique. Taking many different ballet and other styles of dance online, doing pilates/yoga/ and other cross training exercises as well. It’s also a great time to focus on things you feel you want to improve and really work towards whatever that may be.

How are you filling your extra time?

I try to take ballet class daily. I’ve been going on runs a few times a week with my fiancé and taking some yoga, pilates, and conditioning classes.

I did the National Training Curriculum and got ABT’s teaching certification and I did a choreographic workshop with Jessica Lang for ABT.

I’ve been working on my athletic wear company, Rezonance Athletics, and I’ve taught a few virtual ballet classes. I’ve also been very busy trying to reschedule my wedding and deal with all that comes with that. For fun I’ve been reading a lot, watching Netflix, and learning to play the ukulele. Also, FaceTiming!

Will you share more about your activewear company? I’d love to hear more about how that got started.

Yes! Our company, Rezonance Athletics, was founded by my fiancé Simon Wexler, his sister Marina Hutto, his brother Brian Wexler, and myself.

We knew there were no fully eco-friendly and sustainable dance wear lines out there and we wanted to change that. After about two years of research and development, we came up with the first all eco friendly line of dance and athletic clothes for both men and women.

A lot of our products are made from recycled polyester which is made up from water bottles. One of my favorite leos of ours uses 7 water bottles!

The post ABT Dancer Betsy Mcbride “Healthy at Home” appeared first on The Whole Dancer.

in the Studio and in Life

As a dancer, you might have decided that movement is your most effective form of self-expression. It may very well be. But there is more power within you, and when you start using it, a whole new world will open up.

There’s actually A LOT of power within you, but for the purposes of today’s message, let’s focus on one.

Your voice.

You likely started dance at a young age. Maybe you were 7 or 8, or possibly even younger. Serious ballet schools and teachers want quiet in the classroom. It’s a respect thing, and it makes sense.

When you’re young and being quiet is a sign of respect, you might decide being quiet is what’s most comfortable.

Then you decide you’d rather express yourself through movement anyway. Again, not terrible, but it might make it harder to speak up when it matters.

You should speak up when you’re lost, when you need help, and when you want to share your experiences with those around you. It’s also essential to speak up against matters of injustice. Practice this regularly, and it will get easier.

Using your voice can connect you to those around you. There’s often someone dealing with something similar, but if you don’t share, you’ll never know.

There are a lot of instances when your ability to speak up can greatly impact your development as a dancer.

When you’re learning a new piece with a guest choreographer and you’re unclear on the movement, you could stay quiet, try to figure it out, and do your best when it’s your turn to give it a go in front of everyone…

or…

Speak up, ask for help, and gain clarity.

This can make the difference in getting cast in a new piece or not.

Of course, this also applies in an audition setting. Having the ability to speak up and get clarification could make the difference between getting the job or not.

Your voice is also wildly important when you’re having meetings with your Artistic Director.

It’s tempting to sit back and just soak it in. Taking feedback quietly, accepting and internalizing it can be OK, but you also may be missing out on a powerful opportunity to learn more about your performance and how you’re perceived.

The Artistic Director will likely have an agenda for your meeting. You should have one too. Be prepared with questions about different things you’re working on.

If you learn that your contract is not being renewed, asking for advice from the artistic staff can be a game changer. They may have contacts they can reach out to or suggestions as to where you might audition.

If you’re not comfortable speaking with the artistic staff, you’ll miss out on a lot of wisdom.

All the fundamentals we go through at the barre each day make us physically stronger. In the same way,

Exercising your voice will make it stronger.

Strong spoken communication is going to serve you greatly when you’re done dancing, and since it’s hard to pinpoint exactly when that might be, start exercising your voice now.

Now is a time to speak out for equality in all things.

Black Lives Matter. The violence against men and women of color has to stop. No one should accept what’s going on.

As it relates to The Whole Dancer, I’m committed to LISTENING more than I speak and giving back and supporting in whatever ways I can. The healing and change can only happen if we move through this together.

In dance, it’s essential that the implicit bias ends. It shouldn’t be a political statement for a ballet company to hire a black dancer, and men and women of color shouldn’t feel like they only have a few options of places to dance.

Speak out about what you believe in, and be an agent of change. Be an ally and be actively anti-racist.  

Use. Your. Voice.

Photo credit: Tom Cuppens via Visualhunt / CC BY-NC-SA

The post Using your Voice appeared first on The Whole Dancer.

of X Contemporary Dance

Caitlin Elledge started X Contemporary Dance after struggling through her professional pursuits in ballet. The dance world tore her down but she got back up in a big way. Elledge now employs dancer’s of all shapes and sizes and celebrates them for their uniqueness. Every body can dance.

Share about your story in dance:

I grew up jumping from studio to studio in Southern Mississippi. At around age 3, I started dance because all 4 of my siblings were dancers (as well as my mother, aunt, grandmother, and great-grandmother). Dance runs in the family!

My main training was under the direction of Henry Danton (Royal Ballet/Sadler’s Wells), and Yvonne Bergeron (New Orleans Ballet), both of whom were very strict Vaganova instructors. I was very lucky and had the opportunity to travel to London for a week to train, as well as take master classes around the southern US from amazing teachers. 

As I got older, my passion grew, and so did I…

I ended up developing body dysmorphia and a binge eating disorder at the age of 12, but somehow continued on until age 16, which was when I was accepted into the Professional Training Division at Nashville Ballet.

My time at Nashville Ballet had its ups and downs, but was overall the greatest thing for my career. After 2 years in PTD, I was accepted into the Second Company (NB2), as well as Cincinnati Ballet 2, and a scholarship to both summer intensives. 

I was 18 at the time, and thought I had all I could want. I was moving up in a company, had performed amazing roles while in PTD, etc. Unfortunately, my time in NB2 was cut short due to undiagnosed Bipolar 2, depression, anxiety, and an eating disorder. 

I started coming home from dance with more and more leftover food until I just stopped packing lunch altogether. If one thing went wrong in class, I would completely unravel. I experienced dissociation almost constantly, and didn’t know how to cope with it. 

I left NB2 halfway through my first season and could no longer see a future in dance.

After all that had happened, I decided to take a year to focus on myself. I took class when I could, choreographed pieces to perform at a few studios back home, and even had the opportunity to choreograph for VUPointe Ballet at Vanderbilt University. 

Things were looking up, but I still had this idea that I wasn’t good enough, regardless of how hard I worked. In the fall of 2018, I was hospitalized for attempted suicide and finally got the help I needed. 

Dance came back naturally after the hospital, and my desire for it completely changed. I joined Blue Moves Modern Dance, continued freelance work, and began teaching regularly.

Now it’s 2020, and I have my own dance company. I never thought I would say that, I still struggle with my body image, but I think this new body suits me much better and I am stronger than I ever was before. My dance story is just beginning, and I hope it never ends.

What inspired you to start X-Contemporary Dance?

I just felt like I always needed a space to just dance and be safe, and I wanted that for other people. I was tired of not feeling good enough and being told I wasn’t enough, and it was painful for me to see my beautiful friends go through the same thing.

What kind of dancer’s do you hire?

I hire all types of dancers as long as they have solid technique. Any height, body type, race, or gender. I also really love artistry! Being expressive is the most important thing to me, and I’m happy to say that all of the artists in XCD have amazing expression in their movement. 

There is nothing more beautiful than seeing dancers do the same choreography in their own personality. It’s like looking at a sky full of fireworks- they all do the same thing, but not a single one looks the same!

What conversations do you hope to open up in the dance world? How?

There are quite a few conversations I would LOVE to open up in the dance world:

1. That every BODY can dance and that it’s okay to be different. I believe XCD definitely shows that, especially in the work we’re creating.

2. Mental health and physical health go hand-in-hand. It’s okay to talk about what you’re going through, and it’s okay if you need a break. The dynamic in XCD is different than any other company, and I hope others will learn from that. If you allow dancers to rest, better work is created. If you allow dancers to be themselves and make an environment that is free from competition, better work is created.

3. BODY SHAMING, SEXUAL HARASSMENT, SEXISM, AND RACISM ARE REAL IN THE DANCE WORLD AND NEEDS TO BE DISCUSSED! I cannot shout that any louder to the rooftops. This is something that HAS to change, and I will not rest until it has.

What has been the most surprising part of running a company?

The most surprising part of running a company is how natural it feels. I love the dancers so much and am so happy to walk into that studio and create on them. It feels like something that I was always meant to do, and I am so incredibly happy to be alive, healthy, and able to do it.

Anything else you’d like to share:

I have been wrong my entire life. Dance is so much more than bodies. It is so much more than perfecting technique. So much more than trying to impress others and constantly trying to get ahead. 

It’s beauty and strength in its rawest form…color and texture, sound and movement…explosive and powerful and overall incredible. Not one individual person is the same, and the art form accentuates that in the most beautiful way possible.

Learn more about X-Contemporary Dance and Donate here.

Photo Credits (in order of appearance):

Caitlin Elledge by Martin O’Connor Photography

Caitlin Elledge by Alicia Hernandez (C.C.Images)

Justin Savage

Marie Williams by Christina Joy Fideler (photographer)

Layne Porter by Martin O’Connor Photography

The post A company for every BODY… appeared first on The Whole Dancer.

Laine Haboney

Share a bit about your journey in dance…

I’m a corps dancer with the New York City Ballet. I started dancing ballet and tap when I was 3 years old. I trained in ballet, jazz, tap and modern until I was about 11 or 12 then decided that I wanted to put most of my efforts into ballet.

I had many wonderful teachers growing up. One of the more influential ones was Shawn Stevens, who was a soloist with NYCB. She choreographed a contemporary solo for me to perform at YAGP in 2009/10 and since then we have been extremely close.

She staged the first movement of Serenade on the company at my home studio in Texas, and basically introduced me to Balanchine and the New York City Ballet. She inspired and pushed me to audition for the School of American Ballet summer course. In 2010 I attended the SAB summer course on a full merit scholarship and was invited to attend their winter term starting that September.

My family, teachers and I knew that if I ever wanted to dance in the New York City Ballet, or any major ballet company, I’d have to leave home. Thankfully, I have the most supportive family anyone could ask for and they sent me to New York at age 13! I started at the School of American Ballet that fall.

I went through levels B2, C1, C2 and about 2 months of the final level D before receiving an apprenticeship with NYCB in October 2013. I had just turned 17. I was an apprentice for a year and then got my corps contract in 2014!

What’s a challenge you’ve faced in pursuing dance professionally? How did you overcome it?

I’ve had a pretty smooth career in the company so far, despite a minor injury that caused me to be out for about 2 1/2 months. Coming back from that injury, even though it wasn’t very long, taught me a lot about myself and ballet.

Being out I was able to attend the ballet a lot, which I never got to do once I danced with the company because I was always on every night. I was able to appreciate the art form all over again. Instead of it being this job like routine where I come in, rehearse, perform, leave, repeat.

Since then I’ve tried to fully take advantage of every moment I have onstage. One struggle I really dealt with, and honestly always have dealt with, was my body not being in shape the way I wanted it to be. I’ve always been very self conscious with this subject and not dancing for so long, and then coming back to not so much dancing at work really put me in some dark places.

One day though I finally decided I was going to accept that everyone is different, everyone has their own path, and having self deprecating thoughts and feelings will only make things worse. Comparing yourself to others is the worst thing any dancer could ever do. Anytime I start to think badly of myself now I just say no, you’re not going to sit and make yourself upset, you can do whatever you want, life is good, move on. Yes every so often I’m in bad mood or I’ll complain but I try to only let it last for a second, then I let it go.

What do you think it means to be a “whole” dancer?

To me, being a whole dancer means embodying the dance lifestyle, but also being your own self in the real world. We can get so caught up in what it takes to be a dancer that we forget that were people as well.

Being happy with who you are when you’re not dancing is just as important. And then for the lifestyle aspect, working hard in class and rehearsal, fueling your body well and cross training, I think are steps to making a whole dancer.

Do you have any special self-care rituals that help you feel balanced?

I have a very routined life. I think most dancers do actually, but its especially comforting for me to live like this. Every morning I sit with my heating pad and warm lemon water and just have a quiet moment before my day begins. I have breakfast and coffee after and usually read or watch a little bit of a lighthearted show on Netflix. Lately its been Our Planet, a series informing viewers on the different plant and animal species in the world.

On days off, I love to do face masks and to take my miniature poodle Poppy, on long walks. These calm mornings and practices are very important to me. They help me take time for myself in a calm, comfortable environment where I don’t feel any of the stresses of the world. I also always surround myself with an abundance of plants!

What role does cross-training play in your life?

Cross training is a huge part of my life as a dancer. Its a major injury preventer and helps you technically improve. I’ve always done many different forms of cross training, but my favorites are swimming and gyrotonics. I do the elliptical or swim on days where I haven’t done much cardio and go to a gyro session at least once a week. My gyro trainer also works with many other dancers in the company and comes to ballet often, so she knows exactly what each of us needs.

I’m also constantly doing stabilization and pt exercises. I think a dancer is born with a facility and natural ability, but its our job to maintain and build upon it. Cross training allows me to consistently improve and take more risks within my dancing. Plus it can be very therapeutic!

How do you keep a positive relationship with food and your body in the face of aesthetic pressure in dance?

I practice an everything in moderation mindset, and love to eat seasonally and locally. I enjoy so many different foods and kinds of foods, that I don’t ever want to restrict myself. That only leads to self guilt.

Feeding my body fresh and nutritious foods while also responding to cravings, helps me keep a positive relationship with food and my body.

When I know I’m giving it the best it can have, how can I not be positive? Of course every so often I’ll indulge in something not so healthy, but I never let myself feel guilty for it. I have a major sweet tooth that I can’t ignore.

Photos : Kenneth B. Edwards, Paul Kolnik, Erin Baiano

The post Laine Haboney – Healthy Dancer Feature appeared first on The Whole Dancer.

Here at The Whole Dancer, the most popular program I offer is called The Dancer’s “Best Body” Program.

In the past, I’ve gotten some flack for the ways I’ve promoted or shared the details of this program. Some have criticized the terminology I’ve used or the way I’ve positioned it.

Let me be clear – I am an advocate for body positivity.

I’d love for you to be perfectly satisfied with your body, as it is, exactly in this moment.

However, I’m also a dancer so I know the difficulty you might be facing in that acceptance of yourself. I have been there big time. That’s why one of the number 1 goals of The Dancer’s Best Body Program is to support you in cultivating self-love wherever you are on your journey.

Miami City Ballet Dancer, Lauren Fadeley Veyette recently shared that even after years of success in dance she still struggles to remain body positive. She shared, “Staring at a mirror 6 hours a day can do numbers on how you perceive yourself, but I try to remember how fortunate I am that I have a strong body that enables me to dance and do what I love. With food, I try to think of it as the fuel needed to perform and how it makes my body feel.”

This program works to support you in practicing that positive mindset. You can also find the balanced relationship with food that Lauren works on herself.

When I say “best body” it’s about how you feel.

You might have goals to lose weight (or not). You might have goals to improve muscle tone (or not). This program can provide the tools to help you achieve those goals (or not). Maybe for you the work is all internal and has little to do with how you actually look. Instead, the work has to do with how you feel about how you look.

If you are struggling with body confidence because you’ve gotten feedback that you should “lose weight” or “tone up.” Or, if you’ve had that feedback delivered in a more aggressive way – jobs or scholarships threatened, The Dancer’s Best Body Program can support you in moving past that pain.

Bottom Line:

What “best body” means is entirely up to you. You get to define it. It doesn’t mean smaller or skinnier or disordered. It’s where you’re dancing your best, most confident, happiest and healthiest. So tell me in the comments (or send me an email), what does “best body” mean to YOU?

Photo by David Hofmann via Unsplash

The post What I mean by “best body” appeared first on The Whole Dancer.

Alicia Holloway

Where do you dance? Share a bit about your journey in dance…

Dance Theatre of Harlem

I began dancing at the age of three, then when I was thirteen years old, I moved away from home and attended the University of  North Carolina School of the Arts, then moved to NYC to attend the School of American Ballet, and then after four years there, joined the The Suzanne Farrell Ballet Company for one season, as well as the Dance Theatre of Harlem, and now Im in my fourth season at DTH.

What’s a challenge you’ve faced in pursuing dance professionally? How did you overcome it?

The biggest challenge I’ve faced is the pressure to be perfect. I have always been a perfectionist, and when I first started dancing  professionally, I felt this constant pressure to be perfect 24/7, when in reality, that isn’t realistic.

The older I get, the more I’ve  realize that perfection isn’t the key to becoming a successful dancer, it’s consistency, artistry and exploring and pushing new boundaries that you haven’t before.

What does it mean  to you to be a “whole dancer?

To be a whole dancer means to always keep learning. The moment you stop learning is the moment you stop growing, and when you  stop growing, you become stagnant. I believe learning makes you a whole dancer, because in ballet, there is always something you  can work on, and taking other people’s knowledge will help you grow not only as a dancer, but also as an artist.

Do you have any special self-care rituals that helped you feel balance?

Yes! I recently started taking a hot bath with bath bombs, a face mask, and candles after every evening performance, so that I can treat my skin, relax, and wind down from the whirlwind of an evening. I also have recently found yoga, which helps center me whenever I am feeling anxious about performing a specific role or ballet.

What roles does cross-training play in your life?

A HUGE role. I love to cross train. I have a gym in my apartment building, so I find myself spending a lot of time there after rehearsals, but I also love doing yoga, cycling classes like SoulCycle, and I also love to swim.

How do you keep a positive relationship with food and your body in the  face of aesthetic pressure in dance?

I have always enjoyed eating healthy primarily because I like the way healthy food makes my body feel. I think that healthy food fuels my body, and lets me perform at my best. Don’t get me wrong, I will go have a burger or chocolate from time to time, because I believe “treating yo self” is a very important key to maintaining a positive self-love relationship.

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