As a native New Yorker, I was spoiled in my younger years. I had access to performances by some of the greatest dance companies and performers in the world. New York City Ballet has always held a special place in my heart and Deanna McBrearty is a dancer whose career I watched closely.

When a dancer you admire crosses your path in many ways – it feels like you know them. I got to watch Deanna not only in performances but also in the comfort of my living room via The New York City Ballet workout tapes and in Suki Shorer’s book on Balanchine technique.

Earlier this year I had the pleasure of connecting with her to chat about her new book Start with This and the many lessons she learned through her journey in dance. Start with This is part memoir, part field guide and will give you tons of “ah-ha” moments, whether you’re aspiring to dance professionally or you’re already in it. Her book will make you feel less alone (dancers have so many common experiences) and can support you in looking at things in a more positive light.

Check out my interview with Deanna here: 

In our chat Deanna shares so much wisdom – the kind that can only be found in a long career with a big company. Check out this interview, the advice is priceless.

You’ll find out how injury can actually help you get ahead and what is really necessary from the perspective of strategy and mindset to move you forward in dance.

Like most great dance stories, Deanna’s had ups and downs that shaped her into the artist and person she became. Are you ready for some inspiration? Check out the interview!

If you’d like to learn more about Deanna, visit her website. To purchase her book – click here!

The post NYC Ballet Dancer Deanna McBrearty Shares Dance Career Lessons appeared first on The Whole Dancer.

Hi dancers! My name is Jackie Bologna and I am beyond excited to write a post for a platform as special as the Whole Dancer.  It is so vital to find communities that encourage you and share tips to make your training and career a positive experience and I truly believe that Jess is cultivating that with the Whole Dancer.

I am about to finish my third year in the Corps at New York City Ballet and I can finally say that I have found my own mental clarity and balance this year.  The jump from the school to company life was challenging in so many unexpected ways.

When I received my apprenticeship I was 17 years old and still living in the dorms at The School of American Ballet.  During my first couple of years in the company I had a lot of ups and downs.

Early in my first year in the corps I had to deal with my first serious injury.

Maybe the most challenging was figuring out how to navigate rest and cross training with our long and difficult hours, and probably the most important step for me was learning how to mentally adjust to the stress of what is expected of you in company life.

Up until this year I let the stress of trying to look perfect for the stage really negatively affect my life.  I was not in a good place mentally or physically and I found myself focusing on everything that was wrong in my life.  It was draining and exhausting in many ways and I constantly felt like a failure.

Although there were times when I wondered if I needed a drastic change in my life, like a break from dance, I never truly considered it a real option.

I started off the year reaching out to Jess and signing up for The Whole Dancer Program, which really set the ball rolling for some important changes that I didn’t even know I needed to make. After talking to Jess and doing a little bit of soul searching, something shifted by the time Nutcracker rolled around in the Fall.

I had also just spent a few weeks off at home with my family and my niece was born.  I started going to church again and rekindling my relationship with God.  I realized how lucky I was to have a healthy and loving family and that if nothing else I should be happy for that reason.

I started writing down things I was grateful for every morning when our season started again and I realized that it made a huge difference in how I viewed my day and myself.  In fact, I started to think less about myself, and more about what a gift it was to be in the room with the extremely talented artists I work with every day.

Taking the focus away from my internal struggles gave me the clarity I needed to remember how much I truly LOVE performing. 

It was also around Nutcracker that I started listening to the Bulletproof Podcast.  Obviously, even though I let go of the negativity I had towards my body, there is always room to improve.  This podcast was a new way of approaching nutrition that made complete sense to me and sparked a deep interest that I never knew I had.  I started thinking about my body in terms of health and prevention instead of just outward appearances.

It made me aware of the quality of my food and the more I learned, the more information I wanted.  It’s now a secret passion of mine and I recommend the book Deep Nutrition by Dr. Catherine Shanahan to anyone who will listen!

I’ve also taken allergy tests so I know what my body is sensitive to.  Obviously no one can eat perfectly all the time but I now try to stay away from anything that is processed or has too much sugar or vegetable oil.  Those are the three biggest things I’ve learned to avoid.

I’ve also become obsessed with my biweekly strength training sessions. 

When I look back over this past few years I realize how much I’ve learned and I feel ready to tackle whatever the rest of my dance career has to throw at me. Some of the things I’ve learned and would share with you if you’re just starting your dance career are to work hard and work quietly, know your understudy roles to the best of your ability, and really try your best to enjoy the little things when you can because it does go by way faster than you think it will.

When you first get into a company people will notice your work ethic and the way you present yourself. One way to really test that is by going out of your way to know the ballets you understudy. You never know when the ballet master will need you to step in and there is nothing worse than feeling unprepared. It can actually be extremely rewarding and thrilling to go on last minute, but only if you’re not scared to forget the steps!

Every time you go onstage it’s a chance to improve and have fun trying out new aspects of your artistry. It’s hard to remember that when you’re tired or hurting or just in a bad mood, but I sometimes take a minute in the wings to remind myself that it won’t last forever.

It truly is a fleeting career so I tell myself to make it good while it lasts, no matter my circumstances.

I realize how much I’ve learned and I feel ready to tackle whatever the rest of my dance career will throw at me.  In many ways I am very happy that I’ve had some good learning experiences and struggles early on in my time in the company.

I believe it’s the lessons I’ve learned after experiencing the hard times that have helped me find what it is to be a “Whole Dancer”.

This past spring and summer I’ve felt more joy during performances than any other time in my life.  It is a complete connection between mind, body, and soul that is hard to describe in words.  I am constantly aware of what a blessing it is to be a part of my dream company and get a chance to be included in some of the best ballets in the world.

For me, being a “Whole Dancer” means opening your eyes to how good you have it and trying your best to learn from your hardships.  It means focusing on the relationships and community around you, and supporting your friends because only you can understand what they’re going through.

It’s easy to let ballet become your “end all be all”, but in my experience you’ll love it a lot more if you let it be what it really is; an incredibly beautiful and disciplined art form. Ballet is a very prominent part of my life, and I believe finding joy in other areas outside of the studios is one of the best ways to enhance it and become a “Whole Dancer” and maybe even more importantly, a balanced person.

The post Being “Whole” in the Corps of a BIG company… appeared first on The Whole Dancer.

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

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

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

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

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

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

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

The post Change your leotard, change your life… appeared first on The Whole Dancer.

You spend so much time in the studio and the work you do there is invaluable. It’s super important to continue to work on yourself outside as well.

Good news…The Whole Dancer Foundations Course is here!!!

With this course you get access to the audio component of each of the 4 webinar’s presented so far with special guests Shelby Elsbree of Boston Ballet and Casey Dalton formerly of Colorado Ballet and founder of Deco Dancewear.

This course cover’s Eating for Energy, Fearless Auditioning, Goal Setting and Self – Care for Nutcracker Season (or any busy performing season).

If you considered The Whole Dancer Program in the past but couldn’t afford the investment, the foundations course is a great way to start working on yourself at your own pace for a super affordable price.

Even if you registered for one or all of these webinars, I know how busy you can be dancing, performing, cross – training, etc. so I wanted to come up with a way to make this information available instantly and on the go!

By setting goals, eating well, taking better care of yourself and auditioning fearlessly you can lay the foundation to achieve massive success inside the studio by inspiring balance and empowerment.

Click the button below for the full details and to invest in your success today.

The post Official Announcement: Foundations Course appeared first on The Whole Dancer.

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

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

The top three reasons to stay hydrated are:

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

Go with the classic:

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

Eat your water:

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

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

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

Go Herbal:

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

Get Creative:

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

Skip the Caffeine:

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

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

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

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

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

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

The post Water is not the only way! appeared first on The Whole Dancer.

She took part in the first round of The Whole Dancer Program in September of 2015 and when I got to speak with her one – on – one during the program, I was taken by her humility and pure loveliness.

Lauren dances full time with Boston Ballet and takes college courses, so there is clearly a lot on her plate. I wondered if she would be able to add The Whole Dancer Program to that mix AND get results.

So when I received an email from her on Saturday in response to “The trouble with casting”, I was thrilled. She wrote:

“The topic of this email and worksheet really hit home with me and is the perfect thing to help me start 2016 in a positive mindset!!

I am looking forward to completing the worksheet to help calm the anxieties that have arisen in my subconscious mind during my layoff after Nutcracker.

I find myself worrying about not getting cast in any good roles when we return from break, when in reality I shouldn’t be so worried!

2015 was an important year for me, because I feel I was able to find confidence in myself and my dancing not only when things were going well, but also when I wasn’t cast in a good role or I wasn’t getting any attention from the artistic staff…

I think this change in my thinking and confidence was improved in part by my participation in The Whole Dancer Program. I didn’t fully realize it until now, so I wanted to make sure I reached out to you to thank you!”

I asked Lauren if I could share her message with you all because I know how deeply dancers internalize the disappointment and self – criticism that often arises when that casting sheet goes up or a rejection email arrives or you just have a really bad day.

Lauren was excited to share her message and said, “I hope it helps someone decide to sign up for the program!” 

Finding the confidence in yourself and your dancing each and every day takes some work. The Whole Dancer Program is designed to help you prioritize that work.

If you’re inspired by Lauren’s message, don’t delay, it’s time to sign up!

The post Lauren Herfindahl’s Experience in The Whole Dancer Program appeared first on The Whole Dancer.