Dealing with casting in dance can be a challenge…

We’ve all been there. The cast sheet goes up and you walk over feeling hopeful. Then, you read the list and are totally disappointed with your roles.

At just about every level, dancers experience the doubt and insecurity that comes with casting decisions by artistic staff. Dealing with this can be difficult.

As you move along as a dancer from pre-professional training to (sometimes) college to company life, casting sheets can be a big source of anxiety.

All too often, we begin to quantify our value based on what roles are bestowed upon us.

Managing casting, friendships, and comparison.

In college, my best friend Alice was consistently cast in better roles than me. Beyond being close friends, we were the same height with similar body shapes. It got to a point where I expected that outcome and reinforced the story in my head: “She’s just better than me, there’s really nothing I can do about it.”

When we started auditioning for companies, I began to realize that I was basing my thoughts about myself on the opinions of one group of people: my college professors. What I failed to notice is that the artistic staff at every company Alice and I auditioned for assessed our abilities in totally different ways.

When they made cuts throughout auditions, we were rarely kept for the same length of time. Sometimes she made it to the end, and sometimes I did. We each got different offers. I finally realized that while we were the same height with similar body types, we were different people and had different strengths.

Feel empowered even when you’re unhappy with your roles.

Even if you work to cultivate a healthy perspective shift when it comes to your strengths, you may still face casting disappointment. That’s when it’s important to take your power back and boost your confidence. 

Boost confidence before the cast list goes up.

Dancers tend to see what’s wrong. For many years, or even decades, you’ve been training your brain to use the mirror as a tool to tell you what you need to fix. Rarely does a dancer look in the mirror with joy and admiration for what they’re capable of.

That’s a great place to start…

The next time you’re in class or rehearsal, rather than constantly nitpicking, make it your goal to pick out the things you’re doing well. Where’s the beauty in your movement? What is unique about you?

Recently, a client was telling me that she just didn’t have anything that might draw someone’s eye. When we discussed it further, she was able to connect with the fact that she is a unique person and has a unique joy for dance that she can communicate through her movement. 

Connecting with your joy for dance is what gives you that intangible quality that is enjoyable to watch. 

Remember that every role, no matter how small, is an opportunity to grow.

It sounds cheesy, but it’s true. Are you playing the maid in the Nutcracker? Even that small part can have a story. How will you convey that story to the audience? How can you make this character role your own? Is there a way to hone some acting skills?

Use this as an opportunity to start a discussion.

If you’re disappointed with the casting decisions, you can use this as an opportunity to start a discussion on your growth. Set up a meeting with someone on the artistic staff who you trust and know has your best interest at heart.

Ask them if there’s something more you could or should be doing to improve. Is there a way they’d like to see you develop technically or artistically that would lead to bigger roles or more responsibility? 

Having these talks can be scary, but they can also bring to light things you would have otherwise stayed in the dark about. It also might lead to more opportunities. Consider asking to understudy something you weren’t originally cast to understudy.

Reassess the energy you bring to the studio.

Are you too comfortable in your current environment? Are you relying too heavily on your talent or facility and not taking things to the next level on your own? Would you benefit from setting more goals around your dancing?

Remember that you can’t control the roles and opportunities you’re given, but you can control the energy you bring with you. Casting may be out of your hands, but the work you put in is very much up to you. Start approaching your corrections with more fervor and focus, and see if things shift.

Create supportive routines to facilitate your best dancing.

Making adjustments to your approach to food or cross-training could have a huge positive impact. These adjustments are not about changing how you look, but rather, they’re about increasing your confidence so you dance more freely.

Some food swaps and cross-training switch-ups can make a big impact on how you perform. Have you started relying on too much sugar or caffeine for energy? Instead, put some attention on increasing the length and quality of your sleep. Incorporate lots of simple and complex carbs for consistent energy throughout the day.

If you’ve been doing the same cross-training for years, you might benefit from trying something new. Experiment with weight training or employ a trainer who works with dancers to see if there’s a weakness you haven’t addressed.

Taking better care of yourself will give you a better experience in your dancing regardless of casting. 

You might not be dancing at the best company for you.

If you’ve been plugging away at the same company for a few years and haven’t been getting the response you had hoped for or the roles you were promised, it might be time to move on. I’d encourage you to open up a conversation first, but then be willing to accept that maybe you haven’t found the right fit yet.

Be honest with yourself about the company environment you’re in. If they reward weight loss or constantly give you feedback on your body shape or size, it might be time to look elsewhere. Even if you are getting desired roles, it’s worth considering what sort of environment you’re in and how that impacts you. Roles should be determined based on your skill and hard work. 

Unhealthy extremes to fit the mold of a particular company is not a sustainable approach to a dance career. If you’re struggling to find a healthy approach to your career, or you’re unsure if you’ve found it, it may be time to seek help. Many dancers benefit from support in nutrition, body image, and even career mentorship to confidently determine when they’re at their healthiest. 

Check in with your mental well-being.

Has dance left you feeling drained? Have you been in the trainee or apprentice spot for a while and started wondering if you’ll ever move beyond it? Check your mental well-being.

If you’re constantly telling yourself you’re not good enough or that all the other dancers are so much better, it will feel nearly impossible to progress. Once your thoughts start to improve, I guarantee you’ll feel changes within yourself and your dancing. 

As I was able to connect with the fact that my friend Alice and I had different things to offer, it afforded me some freedom in my approach. I started my first company job believing I was meant to be there. 

Ultimately, you need to retrain your mind for confidence and expect success! Those shifts in mindset aren’t an overnight endeavor or a quick fix. It takes time, dedication, and support from someone who understands the industry specific challenges you’re faced with. 

Don’t forget, it all takes time.

Pursuing dance at the professional level is a process — and an arduous one at that. Every dancer develops at a different rate. Your friend might skyrocket to principal while you’re working away in the corps. It’s helpful to trust the timing of your life.

Don’t compare your journey to anyone else’s. You’ll learn so many lessons along the way as long as you’re open to them. If your love for dance is strong and you stay committed, you can reach your goals. And don’t forget: success is a concept you get to define. So, maybe define success as doing what you love. Perhaps you’ve already achieved that.

Looking for support?

If you’re feeling particularly challenged by your experiences with the cast sheet, and you know you’d benefit from support from someone who has been there, schedule a complimentary coaching consultation. CLICK HERE to book your free introductory consultation. This is the first step and the best way to determine if health, nutrition, and lifestyle coaching is a good fit for your needs.

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Stress eating happens. As you navigate this new world amidst a global pandemic, it’s perfectly understandable that you might be feeling stressed. Anytime we feel uncertain, it’s stressful. Well, this is uncertainty on a global scale and that is scary.

Add in social isolation and it’s a perfect storm of emotions. 

If you went into this time with an unhealthy relationship with food and your body, it’s likely the stress is making it worse. It’s possible to minimize the stress eating with some positive practices.

Feel the feelings:

Earlier this week I had a group call with some dancers and something I found myself repeating was, “feel the feelings.” This is important all the time but especially now.

It’s ok to be…

sad.

scared.

lonely.

uncertain.

stressed.

The most important thing is to allow yourself to feel it all. Don’t push it down with food or ignore what’s coming up for you. Instead of pretending to be Miss Positivity all the time, feel what’s coming up then search for some good to focus on.

Stress eating happens most often when we’re looking for a distraction. Feeling can be uncomfortable. We eat to numb ourselves and to try and ignore the emotions bubbling up.

To let the feelings out you might cry, talk to a friend, journal, meditate, connect to your body, sing, dance…the possibilities are really endless. Find the release that works for you.

Find the good:

Focus on what’s going well. Create a plan for now and for the future so that you feel this time was well spent.

Remember that this is also a very tough situation and if getting through it is the best you can do, that is enough.

What are some positive things you can focus on?

By looking to the light you’ll be less likely to turn to food for comfort. Feeling gratitude for the good in your life will allow you to move past the stress.

What’s going well right now? Ask yourself that question at least once a day.

Stress Eat:

Seriously. Don’t beat yourself up if you eat a big bowl of pasta because you find it comforting. It might in fact make you feel better. If  you consciously choose to use food for some comfort it’s OK.

The emotional/stress eating we want to avoid is the kind that’s reactive. When you’re absolutely blinded by the pain and fear that you’re feeling and you start eating without intentionality, it’s damaging.

If you choose to eat for some comfort you should be able to savor and enjoy the food. The piece of cake might in fact serve you.

When I was in my worst place with food and my body, I was living alone. I had walls up – not willing to share my emotions or to let other people in emotionally. That’s when my worst binge/stress eating happened. I’d order a whole (vegan) pizza and eat it by myself and feel completely awful afterwards.

That’s the sort of thing we want to avoid.

Acknowledge the Uncertainty and Fear:

This time is extra scary if you were hoping to get a job in the coming weeks. It’s all uncertain and it’s OK to be fearful. We don’t know what’s going to happen next. Dance companies will each have to approach this time in their own ways. Some may still be hiring. Some may not.

Summer intensives will have to shift their approach if dancers haven’t been in the studio for months. Things will be different.

A warrior accepts that we can never know what will happen to us next. We can try to control the uncontrollable by looking for security and predictability, always hoping to be comfortable and safe. But the truth is that we can never avoid uncertainty. The not-knowing is part of the adventure. It’s also what makes us afraid.

Pema Chodron, Comfortable with Uncertainty

Keep a list of alternative activities by fridge:

If you find you’re stressed AND bored and the boredom is leading you to the fridge, keep a list of other calming activities near the fridge. That way when you walk into the kitchen you’ll be confronted by the list and can create a little pause in the action.

That pause could be enough to get you onto something else. Something that’s more supportive and calming that might actually allow you to process the stress more healthfully.

Some ideas include: knitting, sewing, dancing, drawing, coloring, doing a puzzle, putting together legos, playing a game (alone or with a friend), singing, engaging with social media (not mindlessly scrolling but finding ways to actually connect).

Keep a list of healthy snacks by the fridge:

If you are in fact hungry and want to avoid going crazy with the indulgent food every time you want a snack, keep a list of healthy options by the fridge. You might even end up doing some stress eating with healthier options you enjoy and remember, that’s OK.

Some snack ideas include: hummus + veggies + crackers, trail mix, dark chocolate (maybe put it in your trail mix), yogurt (greek or dairy free) + fruit + a sprinkle of granola, half a smoothie or frozen fruit based ice cream.

It might help to have a list of sweet + savory options so you can satisfy cravings more easily and healthfully.

Conclusion:

This is a challenging time. Processing your emotions is the most surefire way to avoid stress eating. Remember that you are not alone and please reach out if you need support.

Photo by Eaters Collective on Unsplash

The post Stress Eating Strategies 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.

1. It’s not accurate

If you step on the scale at your doctor’s office, then the one in your bathroom at home, and finally the one at your gym they’ll all give you different numbers. It’s possible they’ll be in the same ball park but it’s also possible you’ll see major variations like 10 lbs or more.

Here’s the good news – in all likelihood none of them are particularly accurate. Which is a good starting point to encourage you to stop measuring yourself in that way.

2. Your weight fluctuates healthfully from day to day

If you drink enough water one day and not enough another, that impacts the scale. When you don’t poop one day, you’ll see a higher number on the scale the next day. If you’re pre-menstrual you’ll retain water and the scale will show a higher number. If you eat a big dinner one night closer to bed time that could show up on the scale the next day.

In all those instances, it’s not actual weight gained that’s showing up. It’s shifts in body weight depending on normal things that come up in life.

When you step on the scale every day (or even a few times a week) you’re setting yourself up for disappointment because much of the time it’s not showing actual weight lost or gained.

3. It’s bad for your mental health

Unless you can step on the scale and have no reaction – emotional or otherwise to what it says, I’d suggest avoiding it altogether. It’s easy to get into the habit of stepping on the scale every morning and allowing what you see to determine whether it’s a good day or a bad day.

The habit of stepping on the scale daily easily snowballs into stepping on the scale throughout the day – I’ve been there. That’s a recipe for disappointment. Just as your weight fluctuates from day to day, it fluctuates big time throughout the day.

If you eat a big meal and drink a lot of water, the number goes up. After a bowel movement, it goes down. These shifts are perfectly natural and needed. You have to eat, therefore the number has to change.

The changes don’t reflect weight gained in actual body fat. 

4. You’re basing your worth on a number

If the number on the scale makes you feel “good” or “bad”, it’s not supportive. If you’re using the scale to determine if your worthy (of love, a role, or anything really) it’s not helping anything.

You are worthy of love, joy and all the beauties of life regardless of what you weigh. Dancing can and should be enjoyed at every size. Even if you’re pursuing dance professionally – you have the right to that pursuit regardless of body shape and size.

5. Weight looks different on every body

This one is big evidence for why weight should not be listed on dance resumes. You and your friend might be the exact same height at very different weights and look very similar in terms of body. Or you might be the exact same weight AND height AND look completely different in terms of body.

Rarely do 2 bodies carry weight the same way. That’s also why I’ll never suggest an exact weight that I think a dancer should reach to look “her best”. No one can or should tell you that. Even to say, “maybe lose x number of pounds” could be unattainable, damaging or not even close to the “best” weight for you.

6. It doesn’t take body composition into account

The scale doesn’t tell you if you’re body is composed primarily of fat or muscle. While a pound of muscle and a pound of fat both weigh a pound – muscle is more dense than fat. Therefore, pounds of muscle take up less space in your body. When you’re at your strongest and leanest, you may actually weigh more.

Even scales that claim to measure body composition are unlikely to be 100% accurate.

7. The goals around your body shouldn’t be about weight

A number on the scale doesn’t tell you anything about how well you’re dancing. It doesn’t tell you if you’re improving technically or getting stronger. The scale can’t measure your energy level or the health of your body.

Conclusion…

Scales are flawed. They don’t provide an accurate assessment of where you are physically and they can be extremely damaging mentally. Do the work to find a positive mindset around your body and food.

If you feel good, you’re not getting injured and you’re improving technically – let those factors be how you assess how you’re doing.

You are so much more than a number.

The post 7 Reasons to Ditch your Scale appeared first on The Whole Dancer.

Recently I came across a post by a dancer who talked about all the “father figures” she came across in dance and her desire to please them and gain their love and approval. I can relate to that. I lost my father at a young age, I had closer relationships with men in ballet than anywhere else.

Dance is a people pleasing art. You’re concerned with looking good and living up to the standards expected by your teachers. That goal becomes ingrained early, it’s challenging to shake.

As a child as young as 7 or 8 the aim in class is often to perform and show our teacher’s we’re listening…obedient.

The discipline of dance isn’t necessarily a bad thing. However, the authoritative stance and mean, critical approach some teacher’s take really breaks down your sense of self. It makes it hard for you to find authentic joy and confidence in dance.

When body comments and criticisms start at a similarly young and vulnerable age, you’re set up for what can be a lifetime struggle to accept your body and abilities.

In all of this, it’s easy to get pulled away from what should be your focus – improving your technique and artistry AND enjoying your dance pursuits.

It all becomes about earning a teacher’s love and approval. Which in reality, you don’t need to succeed. Being the teacher’s pet alone does not guarantee a job after your training.

The most loved student doesn’t necessarily go the furthest, BUT if you let the lack of love and admiration from your teacher impact your confidence it can be a big factor.

In order to stay positive in your pursuit, you can’t make it about pleasing every teacher or Artistic Director you come across. It can’t be about gaining their love.

To find success in dance you need to love yourself. With the ups and downs and challenges you might face, you’ve got to be your biggest supporter.

Usually, the love of your teacher or Artistic Director is conditional. It might be given or taken away based on your weight. Or it could be dependent on your placing at a competition or receiving a scholarship. If you’re coming back from injury they might be less supportive.

The only unconditional love you can count on is from yourself (if you work to get there). And one of the big benefits of working towards unconditional self-love is that it’s going to support you in dance and beyond.

When you release self-judgement but instead support yourself towards your goals, you’ll dance better, freer and with more joy.

The joy can radiate off of you and that’s what will get you hired! Check out this recent chat I had with dance photographer Rachel Neville. We discussed the importance of finding inner peace and confidence and how your body language speaks volumes:

Photo on Visualhunt.com

The post You don’t need your dance teachers love… appeared first on The Whole Dancer.

Chamonix Bas

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

My journey in dance has been somewhat unconventional. I grew up doing competitive swimming, but unfortunately I quit when I was 11 because my parents, who both worked full-time, were unable to get me to the more advanced swim team practices. They still wanted me to do an extra-curricular activity though, and since my mom was interested in starting adult ballet, I started taking lessons once a week at the same studio.

Since our family didn’t have much experience with the world of dance, the studio I started at seemed great, but as I got older and started attending summer intensive auditions, we quickly realized that it did not provide the quality of training I was looking for.

I am SO fortunate because right around the time I decided to change ballet schools, my mom was also able to start working from home. This allowed her the flexibility to be available to drive me to ballet at any time and start homeschooling me, especially since I didn’t have the skills to move away to a dance school with housing.

I started dancing at Southland Ballet Academy in California when I was 14, and have trained there for 2 years.

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

I’m not a professional dancer yet, but starting so late with poor training has been one of the hardest challenges. Sometimes it’s hard not to compare myself with people my age who have had excellent training since they were three, but I have to remind myself that everyone blooms at a different time. Some dancers are ready to go professional after high school, but others are ready in their 20’s.

Even through dance is challenging, I love how there is always so much room to constantly grow and improve, and I do think being a late-starter has some perks. I feel that I have a greater appreciation for dance since it hasn’t always been a part of my life.

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

To me, being a whole dancer means being a person first and a dancer second. I think it is especially important to find your own worth as a human being, and not just a dancer.

Of course, as dancers, we spend a majority of time dancing or doing other dance-related activities, but I think it’s necessary to cultivate other areas of our lives as well and recognize what we excel at. Not only can this prevent burnout, but also give us a fresh perspective when we approach dance.

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

Some of my favorite self-care rituals include soaking in Epsom salts, reading, and cooking while watching an interesting movie. I especially like cooking because it allows me to do something relaxing and creative, and also allows me to have some great, healthy food available during the week when I don’t have time to cook!

What role does cross-training play in your life?

I’m still figuring out cross-training. I used to do the elliptical or swim for a few hours a week, which I think was a little extreme in addition to my dance schedule. I also tried pilates at a studio for a year, which did get expensive.

Now, I mainly walk my dog every day, do specific pilates/floor barre exercises I need for strength at home (there are SO many great exercises that don’t require a reformer or special equipment!), and sometimes do another form of cardio.

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

I think this question goes back to the concept of finding my worth as a person rather than just a dancer as well as creating balance in my life. Even though aesthetic pressure is a real problem in the dance world, finding things I like about my body as opposed to picking it apart, and focusing on technique rather than how I look in the mirror really helps.

There are consequences to abusing your body. Realizing that my primary goal is to be the best, strongest, and healthiest dancer I can be rather than the smallest, and possibly not-as-great dancer makes me want to take good care of the body I have.

Do you have a favorite recipe to share?

When I was younger, I thought all salads were boring and unsatisfying, but I have really discovered a love for them after I learned how great then can be with the right ingredients! Having a great dressing, some more filling ingredients, and your favorite combination of vegetables can make a salad exciting.

Here is the recipe for my favorite salad and dressing combination.

Find Chamonix on Instagram @aballerinasfood

The post Chamonix Bas – Healthy Dancer Feature appeared first on The Whole Dancer.

Dawn Smith-Theodor (DS-T) : 

My mom had a dancing school in Ohio so I danced before I was born. I moved to New York and danced for Henry Letang who at the time was doing a bunch of broadway shows.  And then I ended up going to Japan and performing at The Mikado Theater, I’ve danced at Carnegie Hall, and at the Sydney Olympics. After dancing professionally I opened my dance school in Los Angeles and ran it for 25 years. I still do a master class series around the country with a friend of mine.

JS : What inspired you to start working with dancers with eating disorders?

DS-T:

I started working at a treatment center for eating disorders as an intern through my Masters Program. I had actually wanted to work with AIDS patients because my partner died of AIDS and it was very new. But I ended up working at this eating disorder treatment center.

I had an eating disorder as a teen into my twenties and nobody knew what eating disorders were or how to treat them. I was finishing my own treatment myself. I went through years of therapy but I had never really been with other people working through eating disorders.

I led a group where I used to dance with the clients and everyone had a different reaction. There would be a group after where we’d talk about how to be with the mirror.

When I decided to write my book, there was really nothing out there on dancers with eating disorders, so I felt like it was a much needed area. I do a lot of speaking – at Steps (on Broadway), Dance Theatre of Harlem, Boston Conservatory, Hollywood Connection. I try to get the word out as much as possible to educate parents, teachers, and then dancers.

JS : What made you want to write the book?

DS-T:

Because there was really nothing out there. I wanted to share my knowledge. It was written for kids 12-22 and there’s a section for the parents. From the dance perspective I wanted to share my knowledge. I’m recovered from an eating disorder, I’m a dancer, I’ve owned a dance studio, I’m a therapist who treats eating disorders so I felt like I had it covered from all perspectives.

JS : What would you say to people who try to say there isn’t a great prevalence of eating disorders in dance?

DS-T:

It’s simple not true. One out of every 5 dancers has an eating disorder whereas one out of every 100 people has an eating disorder. My information has not always been welcomed in the dance community. Some dance conventions and competitions aren’t open to it. It’s very sad, the dance world doesn’t really want to view it as a problem.

JS : What advice do you give to parents?

DS-T:

I ask parents to let the student enjoy dance for what it is and not be a stage parent. And also to be aware of the warning signs for eating disorders so they aren’t just thinking that, oh my daughter looks better in a tutu. I’ve had situations like that where in treating dancers, the parents weren’t really aware that something was said to their daughter like, you would look so much better if you lost a few pounds and then the girl went on a serious diet.

People see that as, oh she’s so determined but you have to know where the line is where it’s problematic. I always tell parents, if you have a concern, be curious and empathetic. Ask questions but from a perspective of I’ve noticed this or I’m concerned because I saw this, is everything OK, because you’re going to get a lot farther that way.

JS : And what about for dance teachers, what do you tell them as far as approaching food and dancer health?

DS-T:

I tell dance teachers, don’t talk about food and weight! Don’t weigh your students or put a focus on the size of the body because some kids aren’t going to be professional dancers. I also think in the dance world, there’s a place for everybody if they want to dance and not to discourage kids.

I had 2, 10 year old students who went off to ABT’s young students program. One had the “perfect body” but was less advanced and she was put in a higher level than the more advanced student. My more advanced student came back and said I don’t think I’m going to make it in the ballet world because I don’t think I have the right body.

So, I really think if a student has potential as far as talent – try to develop that and focus on that, not the size of their body.

JS : I think you’re so right that there’s a place to dance for those who want to.

I’ve seen it come up in different forums and there’s always the person who says, “These are the realities of the dance world and if you want to dance you have to look this way” but I’m very much in the same camp as you that it’s a matter of finding the place that accepts you as you are at your healthiest, not your thinnest.

DS-T:

Yea, instead of conforming to what they want or shaping yourself into something other people want. I’m such a believer in following your passion and being able to enjoy dance. The competition world has just turned dance into something it’s not supposed to be. It’s all about winning the trophy instead of enjoyment.

It’s raised the bar really high but is it an art form or is it just like gymnastics and scoring points?

JS : What do you tell dancers?

DS-T:

To balance their life. You have to have a life outside of dance. You can love dance but you also need to have friends and other interests because it’s going to make you a healthier dancer all around. To be able to go to the movies or take your dog for a walk and leave the dance studio and practice behind.

In my book I also talk about balance as a professional dancer and being on tour and being able to do other things besides dance it’s really important.

JS: I think we’re very aligned – it’s so important to have many voices echoing these messages.

DS-T:

It’s so important and I feel like dancers need as many resources as possible. I feel so blessed to have been in the dance world my whole life and to continue to work in the dance field. Not only teaching but spreading the word on being a healthy dancer and that it is possible. Recovery from an eating disorder is also completely possible – I’m living proof.

I work with dancers every day and I want to hold the light. 

Dawn Smith-Theodore, LMFT is a specialist in the treatment of eating disorders. Dawn has a private practice in Agoura Hills and Westwood, CA. For more about Dawn, CLICK HERE and to purchase her book Tutu Thin, A Guide to Dancing without an Eating Disorder, CLICK HERE.

The post Interview with Tutu Thin author Dawn Smith-Theodor appeared first on The Whole Dancer.

Swan Lake requires you to really fuel  yourself well and make good food choices. However, it’s not always easy and you might fall into the trap of “The Swan Lake Diet”.

This is where you might see the extra work of the Swan Corps as an opportunity to drop some weight. You’re just taking advantage of the fact that you are even more active, right?

Unfortunately, times you’re exerting yourself more than normal – as with ballets like Swan Lake are when it’s even more important that you make careful and strategic food choices.

To help you stay out of that trap, I wanted to recap a couple of concepts covered in recent workshops.

First, here are 6 things you need to consider when creating your own custom meal plan:

1. What are your goals and intentions for your body?

2. Assess  your current meal plan. Write down the things you eat and see what healthy and unhealthy choices you’re making on a somewhat consistent basis.

3. Look for macronutrient deficiencies (Fats, Proteins and Carbohydrates) and micronutrient deficiencies (vitamins, minerals, phytochemicals).

4. Stop counting calories. Do you currently count calories? What is your attachment to counting calories? All calories ARE NOT created equal.

5. Release your need to put yourself in a box. Do you identify with a specific eating style (Paleo, Vegan, Vegetarian)? Outside of ethical reasons, these eating styes can be limiting. It’s important that your eating style is adaptable.

6. How much of your food is home cooked? Start to work towards doing more of your own cooking rather than eating out. This takes careful planning and thought but once it’s part of your routine it gets easier.

Next, here are the 5 things you need to think about before you sit down to your next meal:

1. Assess your hunger level. Sometimes we eat simply because it’s a time when we usually eat. You need to stop and really tune into your body and think about how hungry you really are.

2. Choose your food carefully. Think about what you already ate that day. Then consider what will satisfy your hungry and your nutrient needs.

3. Cook with love and intention. We energetically impact our food. Make sure that you’re preparing food and putting loving effort into it. You’re cooking a meal in order to nourish and honor your body.

4. Set the stage. Use smaller plates – a salad plate instead of a dinner plate or a smaller bowl instead of the huge bowl (unless your meal is mostly greens!). Make sure your place setting is lovely and appealing.

5. Express gratitude and assess your hunger throughout. Before you eat, you don’t necessarily need to say a prayer, unless that appeals to you. However, taking a moment to feel thankful for the amazing and healthful food you get to enjoy will change the way you approach it.

Finally, what foods will work best for you?

You’ll want to prioritize whole, unprocessed foods. Think fresh fruits, vegetables, nuts, beans, seeds and legumes. You might also incorporate lean proteins like chicken or fish *always considering the quality of these foods – where were they farmed or fished?

If you eat any packaged foods, look at ingredients instead of calories. It’s much more important to consider what is actually in your food before you consider how many calories, fat grams, carbs or protein it contains.

Avoid foods that might be inflammatory or upset  your stomach. Common allergens include dairy, soy and wheat. You’ve got to be a detective and pay super close attention to how you feel after you consume these foods. Some may work for you and others will not. You need to become an expert on your own body.

If you’re ready to really dive deeply into your relationship with food and find the meal plan that helps you achieve your personal best dancer’s body than check out The Dancer’s Best Body Program. This program is a system developed to take you through the self exploration necessary to find the eating style that fuels you and enhances your performance on stage and in the studio. 

The post The Swan Lake Diet: Don’t fall into this trap. appeared first on The Whole Dancer.

Sassy Gregson-Williams is a former Professional Ballet Dancer turned fitness and wellness guru. Her recipes and workout programs are available on her site Naturally Sassy where she shares her philosophy about food:

“The Naturally Sassy philosophy is all about embracing foods that are the most beneficial to your body. There is no one-size-fits all answer for what we should eat, food should be a journey of personal discovery. As a society, we are so trend led when it comes to health. How you choose to eat should be entirely bespoke to you, based on how YOU feel.”

Sassy’s outlook is so aligned with what is promoted at The Whole Dancer. I’m thrilled to share this exclusive interview with her! Enjoy.

The Whole Dancer : What got you into cooking and creating recipes?

Sassy : As a ballet dancer, food and nutrition was always something that was considered important to my training, but was never something I had learned much about. In my early teens I was injured and spent more time watching my friends dance than dancing myself.

I felt like I was falling behind and started dieting to keep me feeling in control of a situation that felt uncontrollable. With lack of education around food, and an unfortunate bout of food poisoning I was left injured and far from healthy. It took some time, but I realized from a low point that in order to rehabilitate my injury and continue training towards being a professional dancer food was one of the best tools I had.

A switch in perspective was what started an interest in cooking, and as I moved away from home and started cooking for myself I became passionate about nutrition and creating nutritious meals.

TWD : Where do you find inspiration for your recipes?

S : 5 years ago when Naturally Sassy began my recipes came from creating healthier versions of classic meals I used to love, and I suppose this still rings true. Now however the foods and meals I create are really inspired by flavors and seasonal ingredients.

TWD : What’s your best cooking/food advice to dancers who have long rehearsal days with little time for cooking or food prep?

S : It all starts with a plan. Schedule in a time each week you think about the meals you’re going to be making for the week ahead. Write your ingredient list down and stock the fridge. If you have some time on a sunday, prepping a few staples is a must.

I often make three salads, a dip, a grain and dressing for a tupperware lunch on the go during the week. If you don’t like that idea, and make an extra portion or two at dinner, you can freeze it or have leftovers the next day.

TWD : What is one ingredient you think every dancer should have in their kitchen at all times?

S : Turmeric. If you don’t love it, learn to!

TWD : What’s your go to snack to throw in your bag for after the gym?

A protein smoothie with Form Nutrition protein powder or an RXbar.

TWD : How did changing to a healthier diet increase your body self-confidence both in and out of the studio?

S : I think the biggest change was my energy and therefore my overall mood. I felt better, had more energy to smash gym sessions, and those side effects made me feel better within my body. Having a good relationship with food and eating well was all part of learning to appreciate and love my body as much as I do now.

TWD : How do you balance a loaded schedule of teaching Ballet Blast classes, creating new recipes, creating content for your blog, and having time for yourself?

S : I leave my laptop at the office! Having just launched the Naturally Sassy Online workout studio, a lot of my hours are spent online. It’s so important I spend time looking away from a screen, so I’ve started leaving my laptop at the office at night so I have no choice but to chill.

I have movie nights with my girlfriends each week, and make plans that force me out of the tech-vortex I can easily spend my day in. I hike every other day, go on beach runs, anything to change things up and get inspired from things that don’t relate to my business. Having the night off makes me work harder the next day.

TWD : How did you maintain a positive mindset while dancing and currently while running your business?

S : Finding people that keep you sane. I couldn’t keep as positive as I do everyday if it wasn’t for the people that support me.

TWD : What advice would you give your younger self? Whether it be dance, life, or food related.

S : That you don’t have to stick to the plan, you can do and be anything that you set your mind to. I’m still telling myself that.

The post Naturally Sassy: Ballerina turned Fitness Guru Extroadinaire appeared first on The Whole Dancer.

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

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

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

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

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

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

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

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

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

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

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

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

Is the roommate going to be another dancer?

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

What inspires you to dance?

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

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

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

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

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

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

What is your eating routine like?

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

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

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

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

How do you navigate that?

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

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

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

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

What does being a healthy dancer mean to you?

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

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

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

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

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

Do you do any cross – training?

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

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

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

What is your favorite style of yoga?

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

Have you been doing yoga for a long time?

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

How do you maintain balance as a dancer?

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

How do you deal with disappointment in dance?

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Any final thoughts?

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

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