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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Can Dancers Have Their Cake and Eat It?

Every time I present something on food or eating plans, there are questions around sweets and foods you might categorize as “treats.” Most of us enjoy sugar and even that burst of energy it provides, so it’s understandable.

When you’re consuming processed or packaged food, it’s not a bad idea to consider the sugar. Don’t obsess, just build awareness. It’s essential to stay curious about your eating plan and habits so you’re able to pay attention to what’s making you feel energized, what’s draining you, food choices that make you feel great and those that don’t.

Can dancers go overboard with sugar?

Sure. 

Sugar can, at times, be a slippery slope. You might find that as you eat more sugar, you want more sugar. When we eat sweet foods, the brain’s reward system — called the mesolimbic dopamine system — gets activated. The pleasure centers of your brain get “lit up” by sugar, and that response is dampened over time, meaning you need more of it to get the same effect. 

As far as the research and questions of whether sugar is linked to adverse health consequences, it’s not easy to come to a firm conclusion. A lot of research surrounding sugar is “industry funded,” meaning food producers who sell products high in sugar are involved. This is part of why I recommend considering how sugar works for you.

Don’t get stuck on the concept of limiting sugar because studies show the limitations can in fact be a reason why you find you want more and more. Your goal should be to feel OK having some in order to discover what feels balanced. 

You don’t want to fall into a perfectionist mindset around sugar, which can lead to orthorexic tendencies. “Orthorexia nervosa is a disordered eating pattern that is characterized by the need to eat ‘clean’ and ‘pure’ foods to the point that the individual becomes obsessed with this way of life.” 

True balance with sugar is all about you.

You might find that a little something sweet each night is all you really need to be satisfied. Maybe that means enjoying something homemade so you can be part of the process. Or you might feel better and balanced by having one luscious piece of cake or some ice cream each week. Consider all the dairy-alternative ice cream options as a way to add variety to your eating plan.

The number one thing is to find a balance that is sustainable. It should not impact your energy throughout the day — if you’re eating gummy bears or peanut butter cups every hour, that is likely affecting your performance. Try to steer clear of using sugar as a pick-up for lagging energy. The goal should be consistent, not erratic, energy.

How to make the shift away from sugar reliance.

Your body runs on sugar as your body breaks down most carbohydrates into the sugar glucose. So you will definitely be including it in your eating plan. If you find you’re turning to more processed sugars, think about incorporating more fruit or sweet vegetables (e.g., sweet potatoes or carrots). This way, you’re “crowding out” those less-nutritive foods with whole food sources of sugar and still addressing your desire for sweet flavors. In a lot of cases, natural sugars are more satisfying, especially when compared to highly processed or artificial sweeteners.

As with any changes to the way you’re eating, it’s important that you make them gradually. So no sugar “detox.” Just consider where you are, make small adjustments, and notice any impact on your energy, dancing, and overall enjoyment of food. You might find you start to taste natural sugars more intensely.

Dancers and sugar: hidden sources…

While sugar is obvious in some foods like candy, cookies, cake, brownies, or ice cream, it’s less obvious in many other foods. Sugar is abundant in energy bars, packaged foods like breads and crackers, and even stereotypically savory snacks like chips.

A good rule of thumb is to read the ingredients list. Easy-to-grab convenience food is often the biggest source of excess sugars. When food companies create snacks, they try to put together the ideal combination of sugar, salt, and fat to make a food addictive and yet not very satisfying — that way, you keep coming back for more.

Other foods to stay mindful of…

Caffeine, dairy, and refined carbohydrates can have addictive qualities. If you find that you’re becoming dependent on any of those foods to pick up your energy, wake you up midday, or get you through a performance, it’s possible they’re not actually fueling your best dancing. 

Slowly cut back or find a replacement and see how you feel. Keep in mind, if you cut something out altogether, it can result in you wanting it more. Finding personal balance with food isn’t always easy, but it is key to your dancing success. For support, sign up for a free coaching consultation call.

This post on dancers and sugar was revamped in October 2024.

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From the time you start taking dance seriously, the focus is honed in on technique. Your teachers help you to work out all the little technical details . The best teachers create an environment for healthy dedication and improvement.

However, a lot of dancers are criticized for not applying corrections quickly enough. The assumption might be that they’re lazy or not dedicated. Perhaps they lack focus or attention in class.  This post will delve into how to deal with criticism in dance.

The reality is, if a correction is not applied quickly, it may not be understood or prioritized, by the student, teacher, or both. For some dancers, anxiety gets in the way of mental focus in class. Still, other dancers are so hyper-focused on trying to pick up combinations that applying corrections becomes too much to handle.

As a dancer, you can be empowered by knowing that you are the keeper of your destiny. By taking care of your body, being open to feedback or corrections, and working hard every day you can get where you want to go. You can reach your goals.

It might take some additional focus on applying those things that you hear in class or staying present to remember the intricacies of each combination. If you want to really get ahead, consistently create additional personal benchmarks to make your improvements measurable.

This is where goal setting and accountability come in.

Most of us have been in a situation where it felt like a teacher just really didn’t like you for some reason. Those can be some of the most challenging, disheartening experiences.

Here’s a personal story, major criticism in dance…

When I was 15, I went away for my second summer program. I was put into the highest level, but worried it was a mistake. I don’t think I was ready for that at all, and apparently, neither did the former New York City Ballet *star* my level worked with most closely.

This former NYCB principal dancer (we’ll call her Ms. M) was one of the people I was most excited to work with. I never had any Balanchine training so I was looking forward to experiencing her perspective and learning some incredibly beautiful Balanchine choreography.

It became clear on day 1 that Ms. M was not impressed by me. She would often single me out and give lots and lots of corrections in a very mean, degrading way. I was not totally alone in this. Ms. M was harsh in general and called out a number of ladies in my class with lots of yelling.

Then, there were her favorites. The ones who could do no wrong. Were they working harder than me? Applying corrections more quickly? Simply better?

I cried to my mother on the phone every day that I had class with her (which was almost every day of that summer program).

Ms. M threatened to demote me to a lower level. I secretly wished she would, just so I wouldn’t have to take her classes anymore. In the beginning, I was determined to win her over. Tis’ the plight of the determined dancer I guess. I tried to work harder. Then, I tried to disappear. 

Honestly, that experience informed a lot of my future confidence and actions as a dancer.

When I think back on that experience the pain is still quite palpable, even though it was so long ago. When I revisit some of my dancing experiences after that summer, I see myself hiding. Doubting. Worrying.

This is where the importance of taking on responsibility for your own success comes in. You’ve got to assess yourself and work towards your goals, regardless of these sometimes negative, studio experiences. If you’re not sure how to deal with criticism in dance, you’re not alone.

Don’t let your dancing be defined or defeated by one person’s opinion. Here’s how…

Luckily, I’ve had lots of different teachers over the years and many supporters. I’m glad I only dealt with such a defeating experience for four weeks. If you’re dealing with a challenging experience on a more consistent basis, you may need to take bigger action. 

It might be in your best interest to seek new training or teachers in your area. If you plan to pursue dance professionally, this is going to make a huge difference in your levels of confidence and therefore chances for success.

In a temporarily challenging time, bring your attention back to positive training experiences. Who were the teachers who supported you? How did they make you feel? What did they say that helped you see your own potential? 

During my very challenging summer intensive experience, I wrote down the choreography to every variation we learned. There’s value to writing down choreography but what I wish I had done, was set some personal goals for myself. I would have been empowered to focus on the work instead of the fear.

Clear goals can provide an outlet to turn your attention inward. They can counteract feelings of failure and help you stay aware of your big picture, big goals, and ultimate dreams. Goals allow you to be in the driver’s seat. 

Are you a goal-setter? Do you have a vision for your goals? 

Check out these posts and videos for more: 

• The Power of a Clear Vision.
• Tools of Transformation.
• Reaching Body Goals

How to Deal with Criticism in Dance was originally published in October 2015

Edited for content and clarity July 2021 

Photos of Casey by Luis Pons

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A major casting disappointment.

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

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

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

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

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

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

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

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

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

Transform your mindset around disappointment.

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

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

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

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

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

Cultivate unshakeable body confidence for dance.

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

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

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

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

Prioritize self-care.

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

Here are some easy self-care practices to include:

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

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

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

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

Tools of Transformation was originally published on April 30, 2016

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

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You may have found the class attire that makes you feel your best. Perhaps you wear leg warmers on your calves to sort of balance out your butt and thighs (I used to do that). Maybe you wear a skirt to accentuate a small waist and hide your hips (guilty again).

Do you remember the last time you felt fully confident in just pink or flesh-tone tights and a leotard?

The way you see yourself in the mirror is connected to your ability to reach your best body, choose food you love that also serves you, and perhaps most importantly, dance well.

One of my favorite success stories from The Dancer’s Best Body Program came when a dancer told me she started taking class without a skirt on-something she hadn’t felt comfortable doing in years!

Going skirt-less, especially after hiding behind a skirt for so long, is huge! Auditions are a big occasion when this confidence will come in handy. You’re expected to show up in just a leotard and tights. If you haven’t done that in months, it can be such a challenge!

The Dancer’s Best Body Program takes you through The Whole Dancer 7 Step Best Body Process. It guides you towards your personal best dancer’s body. Along the way, confidence shifts, AHA moments occur and you start to see yourself in a positive light. You can be an expert on your body.

This process has been refined over the last 5+ years while working with 100’s of dancers. The vast majority of the dancers who commit to The Whole Dancer Best Body Process see a massive shift both mentally and physically. 

The physical shifts are rarely aesthetic.

Sometimes dancers come into this program with weight or aesthetic body goals. One of the first things you’ll do is switch those goals to focus on how you feel physically. Do you want to dance with more energy? More strength? Maybe more speed?

All of that is possible. When you make your physical goals about how you move and dance, the focus shifts. It shifts from “what’s wrong” to “what’s possible?”

Possibility will give you the push to keep going-even before all of your personal body goals are met.

If you’ve tried to stick to a plan in the past, and it just didn’t work or you started to feel defeated early on, this program is for you.

+ Support

You get full access to me over the course of your 3-month program via email and group calls. This might look like getting your questions answered whenever they come up or receiving specific recommendations and action steps based on your personal struggles and goals.

+ Information

This quiets all that internet noise. The course materials cut through all the distraction and provides you with nutritional insights relevant to dancers. 

+ Connections

Connect with dancers from around the world whom you have so much in common with! It’s amazing how much is shared in the dancer experience. 

+ Mindset Shifts

You’ll see the power of personal growth and positive psychology practices in action. Each week of the program builds on itself to create a transformed mind and approach to dance.

+ Action Steps

At every coaching call, specific actions you’ll be able to take right away are identified. You’re already taking massive action when you show up for this program and complete each module’s journaling exercises. However, by taking it a step further, your opportunities for growth are magnified.

+A Clear, Specific, Proven 7-Step Process

If someone tells you they can help you create a calm approach to food, your body, and your dancing, but there’s no process behind their work, something is likely missing. 

Information without a clear process rarely delivers. 

Think about it, there’s information all over the internet. It’s out there for you to find, so why should you invest in yourself through an online course and group program? Well, this program gives you a path. It takes you on a journey to long-term, sustainable, physical and mental shifts.

The process is also holistic. It’s not just about food and your body. It’s about creating a life that supports your goals and well-being. There’s a big, cross-training component with Tanya Tromly of Bulletproof Ballerina.

It sets you up for balance in dance and balance in life. If you’re in need of support, the next round of the program opens in April 2021. Whatever your plans are in the next few months, it’s never a bad time to invest in and commit to yourself.

Alleviating the mental stress you feel around your body is an essential first step in achieving your body goals-just committing to yourself and signing up for The Dancers’ Best Body Program can alleviate some of that stress!

Need the program details? Check here first, if you’re still unsure if you’re the right fit, feel free to email me at info@thewholedancer.com! As always, I’m here for you!

Scholarship applications are open for the April 2021 round of The Dancers’ Best Body Course + Group Coaching Program thru April 1, 2021. Click here to apply.

This post was originally published in April of 2017. It was updated for relevance and clarity in March 2021.

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

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

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

1.Weight Lifting

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

2. Pilates Reformer or Mat Exercises

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

3. Yoga

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

4. Cardiovascular Exercise

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

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

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

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

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

The post Improve your dancing with this missing link appeared first on The Whole Dancer.

Your expectations of yourself are likely high. That’s a natural dancer tendency. If you’re ready to dig a little deeper into what can get you to work harder and smarter, this post is for you.

In Gretchen Rubin’s book, Better than Before: Mastering the Habits of our Everyday Lives, you can find a lot of insight to help you master your work ethic as a dancer and a person. Here are the types of people and how you might capitalize on them.

Rubin separates people into four main categories: Obliger, Rebel, Upholder or Questioner.

An Obliger:

Someone who is motivated by external incentives (this one is very common — it definitely is the one I relate to most, and I can see this being true for many other dancers as well). Obliger’s are not as easily able to meet expectations they’ve placed on themselves, instead they’re motivated by external validation.

If you’re an Obliger, you may work harder with certain teachers than others depending on who gives you more feedback.

You’re not in a bad spot if you identify with “Obliger.” You can definitely create situations with external validation to propel you forward.

In the area of cross-training, an Obliger should probably work one-on-one with a coach or trainer, or take group exercise classes where you’re able to get the outside validation that you crave.

Even working with a friend whom you’re set on impressing would help you to work harder in a cross-training or practice situation.

Maybe try taking barre, pilates, or yoga classes with instructors who give lots of personal attention and validation.

I’m definitely an Obliger. In college, I was able to work on partnering outside of partnering class only because someone else was there with me. For variations, I had to enlist a friend to come watch and give me feedback. I definitely needed that external validation, but clearly, there are ways to create it for yourself.

I was never the person who could just go to a studio and work super hard on my own with no one around. And you know what? That’s totally OK. Just identify what you need.

The Rebel:

Hates being told what to do and resists both external and internal expectations. I’m sure you can think of at least one ballet Rebel that you know, but this one is not common among dancers.

As a Rebel, you’d be best served to find ways of improving your dancing in your very own methods. You might look more analytically at technique or strengthening in order to identify what makes sense to you (and possibly no one else).

The Upholder:

Is able to reach both external and internal expectations. These are probably the friends whom you’re most inspired by. The ones who seem to work so hard all. the. time. Even when no one is watching. (I always wished this was me; however, I really needed the feedback from teachers to feel like I was accomplishing anything).

As an Upholder, you’ve got a lot of options in the areas of cross-training and improvement as a dancer. You can work out on your own and create exercise plans that you’ll likely stick to even if no one else has any idea what you’re doing.

Upholders can go for a swim, do some cardio, weight train, or work on the pilates reformer independently and still work their hardest and see improvement.

Finally, the Questioner:

Resists outer expectations but meets inner expectations. If you’re a Questioner, you have a lot of drive but likely always take corrections or outside feedback with a grain of salt.

Questioners can certainly be great dancers, but they might butt heads with artistic staff or choreographers. They have a lot of internal preferences and want reasons why a movement might be done a certain way.

Rubin suggests that rather than try to change your natural tendency, you should acknowledge it and work within your inclination.

Be true to who you are. When I work with dancers to reach health and body goals, considering the natural mindset tendencies is key. You might thrive when you create your own plan or you might do better with some set “rules” from me. To reach your personal best body goals, honor what you need and seek out the support that will get you where you wish to go.

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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

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You have very specific needs as a dancer and in our current situation, being intentional with food is going to support you in so many ways. By making healthy, intentional choices you’re going to have an easier time maintaining your body.

“Maintenance” of your body includes fueling your muscles, staying at your healthy and preferred weight, and feeling happy and energetic in your skin. Even in this unique and stressful time of quarantine, it is possible to do that.

To support you in looking and feeling your best, I’m bringing back an old resource that gives some structure to creating a meal plan. Grab your Meal Plan Cheatsheet here:

This cheat sheet can help you identify the gaps in your eating plan and opportunities for improvement.

Creating a personalized way of eating doesn’t happen overnight. It. Is. A. Process.

Stay away from quick fixes and 21 – day detox plans and aim to find something that’s both sustainable and impermanent. Every day’s meals should not be the same (I’m not saying it’s bad to be on an oatmeal kick for months if that’s what’s working for you – been there, loved that) but…

remember food and ballet both require flexibility!

As you work through the 5 step plan to creating your personal meal plan, don’t be influenced by other dancers. You’re unique in so many ways and that means your energy requirements are unique. Just because your friend has found an eating style that works for her doesn’t mean it will (or should) work for you.

In addition to the plan you’ll learn through this cheatsheet, here are some things to keep in mind:

Food choices might be limited right now:

That’s OK. Work with what’s available. Try some new foods. Learn about new substitutes (like using flax seed in baked goods instead of eggs). Get creative in your cooking and explore with new flavors, seasonings and dishes.

Stress eating can be supportive:

Check out this recent post on Stress Eating Strategies. It’s not always bad and in fact it can be a way to help you acknowledge the stress and other feelings you’re experiencing right now. It’s about being intentional.

Healthy choices are important:

Any nutrition professional who tells you, “you’re so active, just eat whatever you want” isn’t taking into account the high level of performance dancers are striving towards. I’ve heard stories of this sort of advice from dancers who worked with nutrition professionals who don’t have high level experience in dance.

Non-dancers sometimes have the perception that dance isn’t as physically strenuous as it is and they therefore don’t put enough emphasis on choosing healthy foods.

Prioritizing whole, plant based foods is going to bolster your health and your performance. Keep it simple: fruits, vegetables, whole grains, nuts, beans, seeds, and avocados can makeup a primary portion of your meals.

Not all choices have to be healthy:

Should you prioritize healthy, whole food as an artist and athlete? Absolutely. However, eating treats, sweets and snacks that are “less healthy” at times should be part of your plan.

The most important thing is not to categorize your food as “good” or “bad”. When you do that, you likely attribute those words to yourself and that can be destructive (ie I ate a “bad” food, therefore I was “bad”).

We all know dancers who eat crap most of the time and still manage to perform at a high level:

Some dancers drink soda and eat excessive sugar. They might overeat one day and under-eat the next. Is it possible to have unhealthy habits and dance at a high level? Yes. Those people are the exception. They’re not setting themselves up for long term success.

You also can’t know how they really feel. They might’ve gotten used to feeling like crap most of the time. They likely experience extreme highs and lows in energy (leading to the need for sugar, soda or caffeine).

Make sure you’re enjoying your food:

The indulgences you’re allowing AND the healthy food you eat should be satisfying. If you think healthy food is bland and tasteless, it’s time to reframe that thought and find the recipes that are healthy AND tasty. If you search for “healthy” recipes, you’ll usually find things like steamed veggies, plain rice and chicken (or some iteration of that boring meal). That IS NOT how you have to eat.

Take any negative perceptions you have around “healthy” and work through them. Healthy is positive, supportive AND delicious. Now, grab your cheatsheet and get started! If you have a question, reach out.

Photo by Dylan Lu on Unsplash

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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

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