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.

The post Dealing with Casting in Dance appeared first on The Whole Dancer.

Alicia Holloway

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

Dance Theatre of Harlem

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

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

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

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

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

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

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

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

What roles does cross-training play in your life?

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

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

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

The post Alicia Holloway – Healthy Dancer Feature appeared first on The Whole Dancer.

This week, I’d like to help inspire you to take action with an awesome and fun idea.

Create a Dream Jar!

Here’s what you do:

First, write down all the things that you aspire to accomplish in the coming year (or next 5 years). I’m going to use colored markers when I do this myself.

You can write down your dream ballet company or the promotion you’d like to receive, the next city you’d like to move to, body goals, technique goals, etc. Go big! Reach for even those seemingly far off goals.

Cut out each dream/goal and fold it in half.

Next, find a beautiful jar or get crafty and decorate a mason jar. Place all of your dreams inside your jar.

If it’s not quite filled to the brim – feel free to come up with some additional dreams!

Now, here’s the most important part. Every day, set aside a minute to spend with your dream jar. It might be helpful to do this at the same time each day.

Pick out one dream from the jar. Read that goal to yourself, close your eyes and visualize that dream as a reality. How would it feel for that dream to be real? What would your life be like? How would your situation be different? How would it be the same?

Believe it’s possible.

Your belief in your own ability is perhaps the biggest determining factor in your success. If you’re constantly telling yourself how impossible it is, I guarantee, it will be impossible.

I’d love to see your dream jar after you make it, send me a pic!!

If you want more on manifesting, check out this article and don’t worry, if manifesting isn’t your thing or this was a little too woo woo for you, The Whole Dancer Podcast is launching and has some super concrete info coming your way on:

• 3 larger meals vs. 6 small meals
• Establishing balance during Nutcracker season
• Sugar and Energy
• Holiday Eating

If you have topics you want me to cover, or questions you’d like me to answer, leave a comment below!

The post Dream Jar Magic – A Fun Way To Reignite Your Dreams Each And Every Day! 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.

Depending on where you are geographically and personally you may or may not be in a forced state of relaxation which can actually be very stressful! So why do dancers get stressed by breaks?

Well, for me, I had teachers saying, “however long you take off, it will take you at least twice as long to get back to where you were before the break.” I think lots of dancers have heard a similar variation of that warning.

It certainly instills a belief that taking no time off is the best option. 

I want you to give yourself a break.

It doesn’t have to be a totally lazy time with absolutely no movement (although I don’t think that is always the worst idea either) but allow yourself the space to explore other things.

Consider the following list and commit try one new practice. This way you get some r + r AND enhance your life at the same time!

1. Go to a yoga class. The movement is different and that variety is beneficial. I felt a new and different strength as a dancer after incorporating yoga into my life!
2. Swim. It’s great cardio and a super gentle way to keep moving your body after the intensity of performing so much.
3. Have a trainer assess your physical weaknesses and create a cross – training plan around those discoveries. A trainer who is not familiar with dance may need some help as to what sorts of things you need strength for. As a non – dancer they may provide totally new insight – stay open.
4. Try out new, healthy recipes.
5. Go back to the basics. Sometimes when we’re taking advanced classes we don’t have the opportunity to work on the small details. Work on your own on the things you know could use some attention.
6. Meditate – the headspace app provides a beautiful 10 – day challenge if you’re new to meditation.
7. Find inspiration: go to the theater or a museum and experience some other arts.
8. Read a book. If you typically stick to fiction try non – fiction and vice versa.
9. Start a blog. Need inspiration? Check out Kirsten Evans blog Setting the Barre! Yesterday she wrote a beautiful post about The Whole Dancer Program!
10. Do some planning! This is the perfect time to create a plan to take serious action in 2016. Are you into resolutions? A resolution is defined as:

the act of resolving or determining upon an action, course of action, method, procedure, etc.

Resolutions are great BUT don’t forget the step where you actually map out your course of action!

Post a comment below and let me know what new practice you’re going to try or what your go – to lay off activities are! 

And, since we’re on the subject of action, don’t forget to sign up for The Whole Dancer January 16′ no – cost workshop on Fearless Auditioning! This workshop is now available as an audio training in The Whole Dancer Foundations Course!

The post Finding Space appeared first on The Whole Dancer.

There’s a lot of very unhealthy tactics dancers employ during Nutcracker season in an effort to show no weakness and simply push through it!

Then, there are the performers who have found a healthy and grounded routine that works for them. They have likely developed their healthy “Nutty” habits over the years and are able to breeze through the season without getting sick or injured.

Let me help you get on the fast track to cleaning up your Nutcracker Act by highlighting some of the most common tactics most of us have tried to “push through” this busy season.

Sugar = Fast Energy, right? WRONG…

“Instead of providing the body with nutrition, it creates deficiency. It enters swiftly into the bloodstream and wreaks havoc on the blood sugar level, first pushing it sky-high—causing excitability, nervous tension and hyperactivity—and then dropping it extremely low—causing fatigue, depression, weariness and exhaustion, ” says Joshua Rosenthal of the Institute for Integrative Nutrition.

As you can see, sugar is not only no good as a source of performance energy but it also increases the likelihood that you will get sick.

Running on Adrenaline…

If you don’t prioritize healthy sleep and relaxation habits during Nutcracker time, you’re likely putting an excessive workload on your adrenal glands which are your bodies primary shock absorbers.

This can also lead to an increase in cortisol, the stress hormone, “cortisol increases your appetite and energy level while toning down your immune systems allergic and inflammatory responses,” says Dr. Christine Northrup.

The “I can do it all” Mentality

Some things have got to give. You can’t expect to take class, go to rehearsals, cross – train, find balance, go holiday shopping, cook your meals, work an extra job, run your blog, sew your pointe shoes, get 9 – hours of sleep, go on dates, attend every holiday party, AND perform your best.

You need to plan and prioritize!

So many of you already took the time to register for the no – cost “Self – Care for Nutcracker Season” webinar, one week from today. Shelby and I are so thrilled!!

This workshop is now available as an audio training in The Whole Dancer Foundations Course!

The post Common Nutcracker traps! appeared first on The Whole Dancer.

These recordings provided some incredibly gorgeous inspiration, hello Susan Jaffe, Paloma Hererra and Leslie Browne.

I also had the privilege of seeing NYCB perform live quite a bit. We had a friend with 2^nd row orchestra season tickets who regularly couldn’t make it to performances so he gave us his seats free of charge – amazing!!

My city ballet inspirations included Wendy Whelan, Alexandra Ansanelli and Miranda Weese. So much gorgeousness and talent, I absorbed as much as I could.

However, there was not the consistent inundation of images and ridiculous talent that you as dancers are surrounded with now…no 15 – year old prodigies posting 6 –pirouette videos or insane feats of flexibility and strength on instagram.

I don’t even remember watching youtube much until after college, and even then it was old videos of the classics (Makarova, Baryshnikov), not YAGP gold medal winners a decade younger than me and (seemingly) infinitely more talented.

Inspiration is important.

Find dancers you admire and take in what you can from them. Learn from their quality of movement and find motivation to work on your own strength and form.

Consider the dancers you’re surrounded by daily. These are likely your peers or at least technicians of a similar caliber – if you’re dancing next to them in a ballet company, there’s a reason. Let their beauty inform your own.

But…

Let the dancer who provides your greatest inspiration and motivation be YOU.

The dancer you look at in the mirror everyday; let her be your biggest motivation, competition and inspiration.

Remember where you started and admire how far you’ve come.

“When I step on stage, I do so not because I think I am the best, but because I want to give what I have to give.”

~Keenan Kampa

Give what you have to give for your audience AND yourself.

See your growth, improvement and talent. Remember the very young ballerina who used to try and emulate Balanchine or Russian technique even though she was never formally trained in either (and remember how silly she looked…maybe that was just me).

Remember the moments of fear when she went to her first big summer program audition and worried she didn’t measure up. Notice the certitude you’ve developed since then.

Or, the times she totally psyched herself out because the girl standing next to her had some really impressive pre – class stretches going on (the doubt those super bendy folks could instill was pretty incredible).

Don’t forget the joy of that first summer program acceptance letter and the little boost of confidence it provided.

Believe in the growth you’ve achieved. The difference between the uncertainty of those first few pointe classes and the strength and comfort you now feel on your toes.

There are ups and downs in the dedicated pursuit of this art form. If we don’t cultivate a loving relationship with our work, and ourselves we can become bitter.

To maintain the joy, focus inward. You are beautiful and talented and unique. 

And always, always remember:

“Don’t waste time on jealousy. Sometimes you’re ahead, sometimes you’re behind…the race is long and in the end it’s only with yourself.”

~Baz Luhrman, The Sunscreen Song

The post Let this dancer be your biggest inspiration… appeared first on The Whole Dancer.