This post will share some of my current approach and how it’s changed over time. As more research is done in the areas of behavior change, sports nutrition, and food relationship, my approach shifts to best support you. Even if we never work together, this post will provide actionable takeaways. You can begin to implement on your own today.

A Whole Dancer Approach to Food

When I started The Whole Dancer back in 2015, my food mentality was a bit more strict. I had gotten to a point in my own personal evolution where I was able to prioritize nutrient-dense eating in a non-obsessive way. It felt balanced for me, so naturally when I worked with dancers, I wanted to encourage the same nutrient-focused approach. 

However, many dancers aren’t ready for that step right away. Or even in the first 6 months of our work together. The first priority has to be to improve your food relationship. You have to relate to food in an easy, nonjudgmental, inclusive way before you can start to make any intentional sports-focused nutrition changes.

When a dancer gets to that place of ease, freedom, and inclusion with food, then (and only then) can they start to make dietary changes that support optimal performance. Otherwise, the changes won’t be sustainable. 

Food Action Step

Do some journaling. Ask yourself some honest questions: 

How would I describe my food relationship? 

Do I allow all foods to be a part of my eating plan?

Am I trying to focus (perhaps before I’m ready) too much on nutrient-dense, sports-performance nutrition? 

What are my motivations for the way I eat?

The Whole Dancer Approach to Your Body

Cultivating a more supportive self-image through self-love and self-care has been a key part of The Whole Dancer from the beginning. In fact, it was perhaps one of the biggest things I thought dancers were missing in their lives.

If you want to improve your body image and all of your activities are centered around dance, it’s time for a shift. A lot of people who do body-image work see neutral as the end goal. I firmly believe you can aspire to and achieve radical self-love and a positive body image, even as a dancer. 

Over the years, I’ve had the honor of sharing my insights on developing a supportive body image in Pointe Magazine in a couple of articles:

• What is Body Image Resilience, and How Can Dancers Develop It?
• Ready to Boost Your Body Image? Start With These 3 Small Steps

What’s become undeniably clear over the years is that improving body image is a process. There’s no quick fix. You have to be intentional and create a practice around supporting a more positive self-image each and every day. 

Body Image Action Step

Commit to The Whole Dancer Body Image Booster each and every day. You’ll find a guided audio here: Body Image Audio

The Whole Dancer Approach to Dance

Your dance pursuits can and should be joy filled. I think the biggest thing that has shifted over the years for me is I’m less likely to stay quiet if a dancer’s environment is clearly toxic or not supporting them. It’s usually clear within a single conversation if a dancer might find more success in a different company or school, and I always ask the questions that allow a dancer to find the right direction or change for their needs.

Having coached dancers in schools and companies small to massive over the years, I’m confident that you can find a job or training program where you’ll thrive. However, it might mean making big changes and shifting your perspective on where you’re dancing now.

Your dance life is relatively short considering most dancers still retire around 35 (though more are pushing beyond that number). There’s no reason to suffer through it. Life as an artist should be fulfilling and even fun! If you feel like you’re constantly trying to get someone to notice you or to like you, odds are you’re not in the right place. 

Dance Life Action Step

Do some journaling. Ask yourself these honest questions:

Do you feel supported in your current dance environment?

How do you think it would feel to be in a supportive dance environment?

The Whole Dancer Approach to Life

The Whole Dancer approach to life is all about balance. This hasn’t changed much over the years, but the process to help you achieve a more balanced life has gotten much more clear. Some important notes on balance: It’s completely personal, it changes over time, and there may be periods of time where things don’t feel very balanced at all.

When you’re able to make food choices with ease, you’ve built body image resilience, and you have a happy dance experience, you’ll have an easier time feeling balanced in life as a whole. There are a couple activities I work through with dancers consistently so they can gain clarity around what balance means for them personally. 

First, we do some vision writing. This post talks through what a written vision consists of and why it can be so powerful. At some point in the coaching process, I’ll recommend working through a dancer’s balanced life exercise. This encourages you to look at things like relationships, health, career, joy, and more to determine which non-dance areas of life could use some attention.

Balanced Life Action Step

Consider a few key areas of your life: career (this is likely dance even if you’re still pre-professional), physical activity, spirituality, and relationships. 

How fulfilled do you feel in each area?

Which area needs the most attention?

What action might you take to feel more fulfilled in that area?

The way I coach dancers has shifted over time. My goal has always been for you to reach your goals around food relationship, your body, dancing, and life in happy, easy, sustainable ways. Over time, I’ve seen countless dancers find great success with this approach. 

Dancers often say to me they’ve worked with nutritionists or mental wellness professionals, but they didn’t tie together these areas in effective enough ways. I’m always expanding my knowledge to be able to help you approach your life with energy and impact so you can get the contract or promotion you want and build the career of your dreams.
If you’re ready for a bold step towards a more balanced approach to dance and life, sign up for a complimentary coaching call! Here’s the link. I can’t wait to connect with you.

The post The Whole Dancer Approach appeared first on The Whole Dancer.

At age 16, I went on my first diet. I decided that if I wanted to be a better dancer, I needed to lose weight. Long story short, this diet eventually turned into full-blown disordered eating.  

After successfully restricting my food intake for almost 3 years, things went downhill. I began the yo-yo cycle of restricting and binge eating. This continued for 2 or 3 years before I started to think about getting help.    

I kept telling myself I was fine. I had never reached the point of being underweight, and I was finding a lot of success in my dancing when I was successfully restricting. However, eventually, I started dealing with more frequent injuries, slow recovery, brain fog, and poor body image.  

When the yo-yo cycle started, in addition to all the other things I was dealing with due to lack of nutrition, my dancing suffered. I was tired all the time, sluggish, had horrible body image, and just felt really badly about my body and my dancing. 

Finally getting support.

I had been considering getting help for a while, but never pulled the trigger. I thought it would be too big of a financial investment for something that I didn’t think would help me. At one point, I truly believed I was a lost cause and would have to quit dancing altogether.  

Eventually, after a couple of personal life incidents during college, I signed up for free counseling through my university. Three sessions later, I finally came to terms with the fact that I was struggling with disordered eating, and it was serious.  

I started reading a lot of books and online articles about intuitive eating and recovering from restrictive and binge eating, and it was very healing. I was so driven to heal.  

At this point, I had been following The Whole Dancer for a while. The message really resonated with me because Jess teaches balance. A lot of anti-diet dietitians emphasize the importance of allowing yourself to eat whatever you want, whenever you want. They teach that you shouldn’t care about the size of your body, and that you should have complete food freedom.  

Help for the professional or aspiring professional dancer.

These are great principles, however, I knew that as an athlete and aspiring dancer, I wanted to be a little more discerning about what I was putting into my body. Although I needed to work through my disordered eating, I still cared about nutrition and wanted to make thoughtful choices about the food I was eating. When I was in the first steps of my recovery, I was missing that piece.  

The Whole Dancer’s message really aligned with my needs, and I soon saw that Jess was offering a scholarship to the Dancer’s Best Body Course + Group Coaching Program. I had always been skeptical of online courses and was quite strict with myself financially through college. I also was still living in denial that I actually needed specialized help.  

I kept telling myself that I just needed to work harder and be more disciplined. I ended up applying for the scholarship and receiving it. Upon my first email exchange with Jess, she asked me what was holding me back from seeking support earlier. I told her that I wasn’t sure it was worth the investment. Looking back now, I realize how wrong I was!  

Throughout the 8-week program, my relationship to food and my body completely changed. 

Jess is so relatable. Even during the first session we had as a group, I felt like I already knew her. Jess doesn’t give you specific rules to follow — rules that could be very triggering for those in an unhealthy relationship with food.  

She guides you on how to discover the path to your personal best body, to finding joy in your dancing again, and to truly taking care of yourself. The Dancer’s Best Body Program was the missing piece in my recovery. As a dancer and athlete, you need specific support. You can’t expect to make big shifts in your life if you do not have a support system that truly understands you and what you’re going through.  

Looking back on my time in the program and my thought process prior to receiving the scholarship, I get a little bit frustrated! Why was I so resistant to help? Why didn’t I trust a coach who works specifically with dancers? Why was I scared to take the financial leap?  

An investment in your future.

Now, seeing how my life and dancing has changed since the program (I am 2 years out), I have developed such a different view on investing in myself financially.  

I have always been very financially conscious. I like to contemplate all of my purchases before I make them so I don’t “waste” my money. However, as I have gotten older (23), I have begun to see the value of relaxing in my spending a bit.  

Just like with food, deprivation and restriction leads to a lot of stress. Instead of overthinking everything around financially investing in myself, I now readily do it. Instead of convincing myself I don’t need help, I now see it as, “If I need help, then I need help. Let’s do this.” It’s not bad to need things — especially when it comes to healing and working through long-standing personal struggles. 

Had I not enrolled in the program, I probably would have quit dancing and still been struggling with destructive patterns. Now, I am dancing professionally for a mid-sized company in a major city — something I never thought I‘d be able to achieve, let alone sustain.  

On the days I struggle, I think about how far I have come from 2 years ago. My mindset and confidence in myself, as well as my ability to maintain healthy habits (or come back to them when I’ve gotten off track) has improved tremendously since participating in the Dancer’s Best Body Program.  

A lasting change worth way more than the price.

The Dancer’s Best Body Course + Group Coaching Program is worth way more than the price. Not only because of what’s inside it but because of the lasting results. For anyone hesitating, or still in a bit of denial that they need help, just take the leap. 

The work that Jess does through The Whole Dancer is so valuable; I promise you won’t regret it. Don’t do what I did and wait 6 years to get help. For those who are struggling to justify the investment financially, think of it this way: it can be a one-time monthly payment!  

Think about all the other things you invest in. They aren’t financial “hits,” they are things that you need (or want) that benefit you. Getting help when you need it in pursuit of finding happiness in your life again is not a financial hit, it is an investment that becomes a huge benefit.  

*Disclaimer:

These are the words of a former participant in this online course and group coaching program. This program is not created or intended to treat, diagnose or cure eating disorders. If you think you’re struggling with an eating disorder, check out: https://equip.health. This program can serve as a connection to dance, or as a bridge after you’ve achieved eating disorder recovery. 

Jess works within the scope of practice as a health and nutrition coach. Please read The Whole Dancer policies and health coaching disclaimer prior to enrolling in this program.*

The post Dancer Testimonial: Group Coaching appeared first on The Whole Dancer.

Does it happen overnight? No. But with focus and attention, you can make major shifts in just a few months. When I work with dancers, we begin with a six-month program because I want the changes they facilitate to last. Usually by around month three or four, massive changes are happening.

Around that time, dancers notice notably improved sleep, food routines, relationships to food and their bodies, improved confidence in their dancing, clarity in their dance goals, and increased self-worth.

Here are the steps so you can start to work in the direction of positive body and mindset change on your own. If you’d like to dive in a bit deeper with me, sign up to receive the FREE 7-step best body guide where I break down this process and help you see how you can apply it now!

STEP 1: Learn the Basics of Healthy Eating to Optimize Performance.

You’ve got to have a healthy foundation. Learn about macronutrients (proteins, carbs, + fats) and micronutrients (vitamins + minerals) so you can easily put together complete and satisfying meals.

Do research for yourself — stick to learning nutritional science information and seek knowledge on fueling athletes. I specialize in working with dancers, and I use a holistic approach because dancers usually have deeply rooted stories about food and their bodies. To break through those stories, you need to look at all areas of your life.

Be aware that a lot of nutrition information is biased. Look for evidence-based research and studies conducted using athletes or dancers — data that isn’t trying to sell you something. And know that ultimately, what’s “healthy” for you is completely individual.

STEP 2: Practice Self-Care to Improve Body Image.

Taking good care of yourself through daily self-care practices is one of the best ways to cultivate self-love. You’re communicating to your body through your actions that you are worthy of time and attention.

When you look in the mirror, frame your self-descriptions in a positive way and always look for what’s good. Don’t criticize yourself harshly. Work on getting that little voice in your head to speak kindly to you. Research has shown that referring to yourself by your own name can help shift your self-talk to provide more support and emotional regulation.

STEP 3: Prioritize Meal Planning and Prep to Make Food Choices Easy.

Eating healthy, delicious meals is very possible, but it does typically take a little bit of planning and preparation. Find the healthy recipes you truly enjoy eating. Seek out options that are quick to cook or easy to heat up and make them ahead.

Have staple recipes that you make every week. Switch them up when you get bored. If you’re not excited to eat something, it will be less satisfying. You’ve got to find satisfaction from your food if you want to stay on the healthy track.

If your healthy recipes are bland and boring (they don’t have to be), you’ll be more likely to binge on unhealthy foods. To ensure satisfaction, also use a strategy I call TWD Functional 5 for a balanced plate at every meal.

Make sure you include protein, fat, starchy carbs, non-starchy carbs, and joyful tastes at each and every meal. This is something I’ll be elaborating on soon because I know you can find true satisfaction by providing both your nutrient needs and your food desires.

STEP 4: Discover the Eating Plan That Works to Serve Your Personal Needs and Preferences.

Not all foods work for all people. It’s important to experiment to figure out what works for you. Just because your friend has found success on a vegan or Paleo diet doesn’t mean you will.

It’s also very important from a mindset perspective to realize you don’t have to fit your eating style into a box. You can (and arguably should) shift your choices around food as needed.

Signs you might need to make some shifts: you’re breaking out a lot or more than usual, you’re feeling lethargic or wired, you’re gaining or losing weight inexplicably, you find yourself binge eating or emotional eating (these are emotional and mindset concerns, but your food choices can impact them or be impacted by them).

STEP 5: Cultivate Confidence in Food Choices, Your Body, and Dancing.

Each and every day, think about all your gifts. What positive light do you bring to the world as a person and dancer? How can you lift up those around you?

When you step into the studio and watch the other dancers, admire them for their strengths. The more you see the gifts of those around you, the more easily you’ll identify those gifts in yourself.

Building confidence is a process. You might think some people were just born confident, but most people have to work for it or they have to work to maintain it. The same is true for you. 

STEP 6: Explore Cross-Training Options for Improvements in Dance Performance.

Cross-training shouldn’t take hours a day, and it shouldn’t be exhausting. If you destroy yourself at the gym, you won’t be able to bring yourself fully into your dancing.

A lot of dancers are turning to weight training for good reason. It can benefit you even if you’re only spending 20-30 minutes in the gym a few days a week. 

The pilates reformer is an old staple for dancers with good reason. It used to be a really expensive cross-training endeavor, but with chain studios and group classes, you can find more affordable rates. 

Be open minded when it comes to cross-training, and just like food, your needs will differ from the dancer next to you. Let it be an experimentation process.

STEP 7: Release a Restrictive Mindset to Remove Guilt Around Food.

If you’ve gotten to a place where you simply aren’t eating enough or you think you must eat less to reach your body goals, it’s time to adjust.

Depending on how deeply you’ve gotten into restriction, you might need eating disorder counseling or support. Find a counselor or psychologist who works specifically with dancers.

If your mindset is only somewhat skewed at this point, adjust how you’re looking at food. Food is not “good” or “bad,” and you shouldn’t let your food choices impact how you feel about yourself. A health, nutrition, and lifestyle coach can help you establish a more balanced relationship to food and your body.

It’s not about self-control.

It’s about fueling yourself with enough food that is healthy and enjoyable so you can easily move towards your body goals.

If you’d like to learn the 7-step process to reaching your body goals in more depth, click here and grab my free Best Body Guide. That’s a great place to start!If you’re unsure of the support you need or the step in the process that needs your attention first, set up a complimentary coaching call. We can discuss your goals and challenges, and I’ll provide insights and actions so you’ll have a clear next, best step.

The post Your Best Body for Dance in 7-Steps appeared first on The Whole Dancer.

There’s a mentality that comes up around many support services: I don’t need that. You might follow The Whole Dancer and see what I offer but say to yourself, This is great for someone but not for me. There’s a variety of reasons you may have come to that conclusion for yourself.

It might be that you think your challenges aren’t that bad. Surely others have it much worse and they’re the ones who need coaching. It’s possible the vulnerability of coaching is what holds you back. The thought that it’s too embarrassing to admit to someone how you truly feel about yourself, food, or your dance pursuits.

In order to help you see just how much coaching could change the trajectory of your dance pursuits, this post shares about some of the dancers who have been reaching out for support, just in the last couple weeks.

These dancers all fall into a handful of clear categories. Many of these categories involve a transition, but you don’t have to be in transition to seek out coaching.

Going to a pre-professional program.

Many of the dancers under 18 who I hear from are just starting out at a pre-professional program or have plans to pursue that path in the near future. Sometimes a parent reaches out for them, but the coaching relationship is infinitely more abundant and fruitful when the dancers themselves understand and see the value of coaching.

In this transition, dancers benefit from learning to adjust to the unknown. It may be the first time they’re responsible for putting together their own meals or managing schedules. These dancers may be dealing with homesickness or struggling with confidence in their bodies and dancing in a more competitive environment. Coaching supports them through those struggles and gives them strategies and tools to shift their view and approach.

Starting a college dance program.

This transition is one I’m very familiar with as I studied dance and arts administration at Butler University. Many college dance programs offer the opportunity to prioritize both dance and academics. This has some incredible benefits but comes with a lot of commitment on the dancer’s part.

There is social pressure in college that impacts how you relate to food and your body in new ways. For dancers, there is often a question of priorities and how to balance that with a social life. Dancers in the first couple of years in college benefit from coaching to support them in maximizing their time there. In the last couple of years of college, dancers benefit from audition support as they prepare to transition out of their school “bubble.”

Starting your first job.

Whether straight out of high school or after college, it’s a huge transition starting your first job. Many of the dancers I work with have similar feelings I had in this shift. In some ways you feel incredibly prepared by your pre-professional training, and in other ways you feel totally lost, unprepared, and very stressed.

For the college dancer, there’s often a fear of being “too old” — being surrounded by teens and YAGP winners. These dancers all benefit from support to continue to care for their minds and bodies proactively. They also benefit from the simple reassurance that whatever company they’re starting out in has chosen them for a reason, and working hard, striving towards balance, and showing up with a growth mindset is going to allow them to thrive.

Moving to a new company.

When I work with a dancer, there’s a possibility they’ll discover through our work that they’re not at the best company for them. This can be a scary thing to discover, but it can also be completely game changing for their career. Many of these dancers have come to me after getting lots of body feedback. 

Despite working through Elite Best Body Coaching to feel confident and self-assured in your body, you may continue to get body feedback from others if you stay where you’re currently dancing. To me, this indicates that it’s time for a change. This doesn’t have to be a bad thing, but coming to this realization alone can be hard. That’s where mindset coaching through auditions and transitioning to a new company is invaluable. On the other side of that, you can rediscover your love and joy for dance unencumbered by daily body insecurities.

Retiring from pro dancing.

As a dancer moves away from dancing for hours a day, every day, there is the prospect of weight gain and body change that is very scary for many of us. When I went through this myself, my priority was to build a healthy relationship with my body and a balanced approach to food.

By prioritizing my well-being, I was able to increase self-love and body confidence exponentially. That’s what I support dancers to do through retirement. Even if they’re still in the studio taking class or teaching, they are able to be a support to themselves and their students.

Dance teachers and adult dancers.

There’s definitely some overlap in these groups. Some of the dance teachers who seek coaching support are also former professional dancers. They want to let go of the unhealthy mindsets that dancing in their youth caused and also create a healthy environment for their students.

Adult dancers are often influenced by professional ballet dancers and think that to do their best dancing, they should aspire to look like them. The reality is, if you’re not on a professional dancing schedule, it’s not a fair standard to put on yourself. Every adult dancer I’ve worked with is incredibly dedicated to their dancing and goals, and sees the value of support in the areas of nutrition, lifestyle, and a building confident mindset.

You don’t have to be in transition to benefit from coaching.

Maybe you don’t need a health, nutrition, and lifestyle coach (specifically one who works with dancers). You probably can figure it all out on your own…it might take a long time.

But when you do this, you might find you’re spinning in confusion, doubt, and overwhelm. So, instead of moving forward in your dance journey in big, fearless, extraordinary ways…

You stay small.

And all those big dreams inside of you?

They go unanswered.

But if you want to find your greatest joy in dance and have a dance experience that’s full of possibility, achievement, and fun? The answer might be to work with a coach who understands exactly what you’re up against. 

I’ve seen dancers completely shift their approach to dance, food, their bodies, and life through our work together.

Are you ready for more joy in your dancing? 

Let’s have a chat.

Elite Best Body Coaching

This program focuses on your relationship to your body and food. It follows a 7-step process and allows you to grow and transform the way you relate to yourself. It’s an investment that can transform your career trajectory. If you’re stuck in a negative body image, how well will you audition? How well will you perform in class or on stage? 

In this 6-month program, we meet every single week for 30-minutes so you’re taking consistent, pointed action towards your goals for your body and dance. If you’re interested in exploring this support service, schedule a chat here.

Balanced Life Wellness Coaching

For the dancer who feels mostly OK in their relationship to food and their body but they recognize that their life could use an overhaul. Maybe you’re struggling to prioritize your well-being or you’d like to create a vision for your dance journey so you’ll have more pointed goals and a clear drive for your dance journey.

In this 6-month program we meet every week for 30-minutes to make the necessary adjustments to your approach to dance and life so you’re at your most productive, happiest, and healthiest. If you’re interested in exploring this support service, schedule a chat here.

Would therapy be more beneficial?
The truth is, somewhere around 75–80% of the dancers working with me currently are also working with a therapist. A therapist and a coach play different roles. Here’s more about what a health, nutrition, and lifestyle coach can do for you.

The post Dancers Who Work with a Coach appeared first on The Whole Dancer.

Dancers need support. The number of support services and people available to you is growing! That’s amazing and so very needed. When you’re open to different people, programs, coaching, and support services, you’re more likely to succeed. 

Be diligent in choosing a support person who you connect with. Without a strong connection, progress is less likely to happen. Many coaches, nutritionists, and other support service providers offer a complimentary chat to discuss your goals, share their approach, and help you determine if it’s a good fit.

What a health coach can’t do for you

It may seem strange, but I’m going to start with what I can’t help you with. This way, you’ll know right off the bat if someone else would be a better fit for your needs.

As a health, nutrition, and lifestyle coach, I can’t prescribe diets or supplements to treat medical or clinical conditions. I can’t prescribe diets to treat symptoms of medical or clinical conditions, and I also don’t diagnose medical conditions.

If you’re dealing with diabetes, a chronic illness, or another condition that requires a specific diet as a potential form of treatment, seek out support from a registered dietitian. They’re trained to work in clinical settings to provide nutrition therapy.

What a health, nutrition, and lifestyle coach can do for you

You can reach your goals in dance; setting goals is one of the first things I help dancers do. Your journey doesn’t have to be stressful, lonely, low in confidence, or riddled with body and food insecurities. Somehow, I managed to have a professional career, even though my journey was quite negative. However, I often think back and wonder how much further I could have gone in my dance career if I found a balance with food and a positive view of my body.

That’s what I want you to have, and that’s what I help dancers do. A health, nutrition, and lifestyle coach for dancers can educate you on the benefits of different macros, offer recipes or teach food prep skills, and make sure you’re clear on principles of good nutrition. 

You’ll feel empowered and confident to experiment with your food choices and make dietary changes. If you’re unsure of what’s “good” or “bad” and what foods to include in your meal plan, I’ll help you get clear on the conflicting information. A health, nutrition, and lifestyle coach for dancers will guide you along that path.

Health, nutrition, and lifestyle coach training

While there are unfortunately no standards for who can call themselves a health coach, my own training is extensive and ongoing. I see it as a point of personal responsibility to continue to educate myself with updated nutrition information and progressive approaches to behavior change and mindset mastery. Some well-known universities,  including Duke and Cornell, provide holistic nutrition courses and I’ve completed some continuing education through Duke’s programs.

My first health coaching training, a plant-based nutrition program, was completed through Whole Foods Market in 2010 when I was hired as their Health Eating Specialist. At the time, I was still dancing professionally in Boston and knew I was interested in nutrition. 

My main role was to support customers in finding food options to fit their dietary preferences and provide nutritional resources for Whole Foods team members. It was a great first experience coaching people to a more balanced approach to food.

In 2013, I went through the Institute for Integrative Nutrition’s Health Coach Training Program, and each year, I seek out courses on varying dietary approaches, nutritional science, emotional eating psychology, finding digestive balance, or food allergies (to name a few).

Last year, I completed the nutrition coaching certification through Precision Nutrition, which puts a significant focus on sports nutrition.

Supporting you as a whole person

Finding balance and health as you pursue dance is possible. It requires a holistic approach and support for your whole person. Here are a few things I often tell dancers as I’m getting to know them: Dancers benefit greatly from employing morning and evening routines. It’s a great idea to incorporate journaling and meditation into your life. Prioritizing meal planning and meal prep allows food choices to feel easy and intentional. 

When you try to tackle any or all of that at the same time, it can feel extremely overwhelming and easy to get discouraged. Dancers have a tendency to put too much pressure on themselves to accomplish and start new things quickly. When I work with dancers, it’s my job to ensure that they’re taking small, manageable steps towards their goals each and every week.

Why a former pro may be the best fit

Pre-professional training is intense. Anyone who has experienced that can tell you it can be a lot. The transition into professional dancing, whether you go through a university program first or directly into a pro position, takes things to a whole other level. My experience dancing professionally allows me to relate to aspiring and professional dancers deeply. 

The dancers I work with tell me how understood they feel and how comforting it is to have the support of someone who has been in their shoes. I’m intimately connected to your schedule, experience, stresses, and struggles. The body pressure you feel, I felt. That concern that you may be fired at any moment, I had. The distress around auditions and job transitions, I’ve been through. 

In times of transition, a health, nutrition, and lifestyle coach for dancers is an invaluable resource. You can feel confident in your body, food choices, and dancing through all of it. 

Acknowledging the still existing body pressure in the industry

While I would have liked the dance industry to have changed yesterday, body pressure still exists at the professional and pre-professional level. You can navigate that pressure with mindset strategies, a strategic nutrition approach, and a balanced view of dance, your body, and your goals. 

Staying in a place of growth and positivity amid industry pressures isn’t always easy, but it is possible. A health, nutrition, and lifestyle coach for dancers can help you stay there. 

Where to start

Free Resources:

• 7 Day Challenge: Find a More Balanced Approach to Food and Your Body
• Journal Prompts for Dancers
• 50 Tips to Get Back in Dancing Shape
• 7-Step Process to Reach Your Best Body
• Snacking Guide for Dancers (includes over 30 easy snack recipes)

Courses:

• The Dancers Best Body Course
• The Dancers Best Body Course + Group Coaching

One-on-One Coaching:

• Elite Best Body Coaching

The post Health, Nutrition, and Lifestyle Coaching for Dancers appeared first on The Whole Dancer.

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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Through all of her experiences, she has found new paths to balance: she’s seen shifts in her relationship to food, her body, and her dancing. In the past, Grace was embarrassed to share about her struggles, but she started to see value in that conversation. 

If you’re struggling, allow Grace’s story to give you hope. She started in a dark place but has found so much light. Not just in her dancing but in life as well. That’s possible for you too. 

“The growth I have experienced mentally is astounding.

Even though I am still on my journey to find balance, I am at a place right now that I did not think was possible! The past few years I have been in a never-ending cycle of restricting my food intake and then binge eating. 

“I was so focused on how I looked that I started to lose sight of how much I enjoyed dance. Once I started to learn to enjoy all foods, my mindset shifted drastically. I have always had the idea that as long as I was dancing, I would be miserable and not allowed to eat what I love. 

“Through my work with Jess, I now know I can enjoy the foods I love throughout my dance career. I have gained a greater sense of my self-worth and self-love. Even if I have bad days at dance or I am not happy with what I see in the mirror, I am able to thank my body for working hard that day. 

“I am also proud to say that I have not weighed myself in many months despite doing so multiple times a day in the past. I am still on this journey with Jess to find balance, but the progress I have made so far is something I never believed could happen.

“I believe this program is different from other programs because of the emphasis on mental shifts.

This is not just a program that tells you how to eat better, it’s a program that digs to the root of our problems and re-plants the seeds. 

“It’s truly about becoming a WHOLE Dancer. It’s not just about losing weight, it is about finding a balance and having a healthy mindset in order to dance at your full potential.

“I went into this program only hoping for weight loss, but what I got was much better. I now have a healthy mindset and a greater sense of self- love. I am able to eat a cookie at night without feeling guilty. I have also noticed an increase  of tone in my muscle tones as a side effect of a healthy mindset.

“Recently, I participated in group coaching through The Dancer’s Best Body Program.

“I love how the program puts a huge emphasis on self-love and self-care.

I feel that is the main component that has helped me get to where I am today. The program does not just focus on food but on the complete well-being of the dancer.  It provides a higher quality of content than other online support services that I have seen for dancers.

“Before the program, my brain was centered around food shifts, but I have learned it’s about much more than that. It’s the mental shifts that make all the difference. I also love how Jess was a professional dancer, so she understands the struggles dancers are going through. To me, it is crucial that I have a coach who understands what I am going through as opposed to, say, a non-dancer dietician. 

“I also thoroughly enjoyed the group coaching calls. That was the first time I have ever been able to talk about my problems out loud around other dancers, and everyone was extremely supportive and understanding. It helped me create a community of dancers that I know I can rely on to help me through bad days. I would absolutely recommend this program to a friend. It is obvious that many dancers struggle with body image and need an outlet to talk about it. 

“Unless dancers become more open to talking about their problems in the dance world, nothing will ever change.

This program and The Whole Dancer has changed my life in a way I could never imagine. Due to the emphasis on self-love, I have cultivated a confidence I never thought I would have. I have learned to value myself just the way I am. 

“The group coaching calls gave me a community of dancers who I knew were going through the same things I was. I felt like I automatically connected to all of them. It gave me comfort to know I am not the only dancer struggling with body-image issues.

“Working with Jess has allowed me to focus on my dancing, not my body. Before working with Jess, I was convinced that I had it all except for the body. I believed that if I was just skinnier, I would immediately get a company contract. 

“Now I realize I have a lot to improve in my technique, but I am able to look past my body and just focus on the dancing.

I am also very glad I am working with Jess at a young age. I often hear stories of how mental health and eating disorders cause dancers to quit dance altogether. I am now able to confidently say that I am building a strong mental foundation to be able to have a lasting career in the dance world. 

“If you’re in need of support, investing in one-on-one coaching or the group program will be one of the best decisions of your life. If you’re worried about how you can have a balance with food and be a professional dancer, these programs are for you. 

“In my opinion, the investment is worth it because, essentially, you are investing in your future. These programs can ensure that you will be able to have a career while being happy and having a healthy mindset. I am not sure where I would be today if I had not started working with Jess. She has single-handedly changed my life, and I am forever grateful!”

Whatever stage of your career you’re in—pursuing a professional route, dancing professionally, or even stepping away from or retiring from dance—this sort of transformation is possible. Use The Whole Dancer as a resource. If you’re ready to dive in more deeply, reach out! I’d love to hear from you and support you on your journey to confidence and healing.

The post You Can Transform Your Relationship with Food and Your Body appeared first on The Whole Dancer.

It starts…

It started when I was 13. I’m not sure I had much awareness of my body shape before then, except that I was sometimes called “skinny.” It seemed that it was considered a good thing, so I remember taking it as a positive.

When I was 13, I went away to my first Summer Intensive. I ate the way my newfound friends did. It was a lot more food than I was used to, but I had never danced as much as I was either.

I definitely gained weight. My body had changed. I was prepubescent, so a few more inches of height were coming my way. In the meantime, I had just added bulk, and one of my regular teachers let me know.

A turning point

One of my first days back at my year-round studio, I was sitting outside a class observing before my own class started. My teacher patted me on the thigh and said, “that wasn’t there before.”

That was a turning point in my life. From that moment on, no matter my weight, my thighs were too big. I no longer considered myself “skinny,” even if someone else said it.

My thighs were fat. Therefore, I was fat.

At the time, I made the goal to never get above 100 lbs and decided on a low fat diet to achieve that aim. I’d only eat foods that had 3g of fat or less. This meant cereal, an english muffin with jelly for lunch, and whatever my family was having for dinner.

In order to keep any disordered eating habits secret, I kept up appearances at dinner.

I lost the weight I had gained at my summer intensive. I also decided that all future summer intensives were opportunities to lose weight.

It becomes an obsession

The feelings around my body were pretty much all negative. My worth was dictated by the number on the scale. In my teens, I started stepping on the scale obsessively throughout the day. The pain I felt each time I saw the number (that I was never happy with) radiated throughout each day.

My efforts to “restrict” were quickly dashed by the feelings of deprivation. I became an on-and-off binge eater switching off between “restricting” (being “good”) and binging (being “bad”).

Throughout my teens and early 20’s, my weight fluctuated. It never got dangerously low, so I somehow avoided any official Eating Disorder diagnosis, though one was clearly there.

During that time, I didn’t see anything good about my body. I didn’t appreciate my hyperextension or bendy feet because I was too busy hating everything I saw in the mirror.

College

When I went away to college, I was faced with the dichotomy of being a dance major with a lot of non-dance friends. For me, drinking and disordered eating had a hard time coexisting. If I drank too much, I’d lose control and end up eating. Still in the restrict-binge cycle, it was easy to fall back into extremes.

My sophomore year, I was injured and didn’t dance for a semester. I gained a lot of weight and weighed more than I ever had (though technically still at a healthy BMI). This led to more drinking (to dampen the pain and self-loathing), more eating, and lots of negative thoughts.

That summer, my goal was to lose the weight I had gained and then some. I wanted to return to school looking thinner than they had ever seen me. With more disordered eating practices, I succeeded.

It didn’t last.

Knowing only extremes, I had gone on an unsustainable raw-vegan diet. Somehow, with the ups and downs in food intake and the high level of activity I was able to maintain a low weight (though not as low as I wanted) and got my first professional job.

The body I wanted

Dancing professionally brought a new level of stress. Coping with the pressure of trying to prove myself while hating my body moved things to a breaking point.

I was burning out and felt powerless to stop it.

When I looked in the mirror, while I felt there was improvement, technically, too much was still too large.

I was convinced that the problem with my dancing was my body. If only I were thinner, I would get the job or the part. It was validation. I wanted “them” to tell me I was good enough…worthy.

Never enough

I reached a goal weight my second year dancing professionally, so I lowered my goal….In the moment it still wasn’t clear to me that no number would make me happy.

As I continued pursuing dance professionally, my negative body image was one of the most consistent things. It threaded its way throughout my journey stealing joy from moments that should have been satisfying.

An end, almost

After a pretty bad foot/ankle injury that I struggled to come back from, I stopped dancing. Cold turkey. I went from grinding in the studio 6 days a week to nothing.

 I started taking yoga classes. Listening to what the instructors said, I actually began to appreciate the capabilities of my body.

The absence of a mirror was a gift.

The other big thing that happened was I stopped caring what other people thought. When I stopped seeking external validation, I was able to truly take care of myself.

Over time, I stopped dieting. To heal my relationship with food and my body, I allowed all foods. None were “bad.” It was all just food.

For the last 7 years, if you asked me, I’d have said my body image issues were resolved. I honestly stopped hating my body. In fact, I love my body and myself.…I’m perfectly imperfect and totally unique.

The evolution

In all honesty, there were moments when a negative thought would pop up. However, I became a true pro at squashing them upon arrival.

Then, last fall, I got pregnant with my first child. Something we had planned for (though it didn’t happen right away). Throughout pregnancy, I welcomed the physical changes. I was (mostly) ok with the scale going up knowing that I was growing a human.

It was after my daughter arrived that some body issues resurfaced.

It’s worth noting, that with pregnancy and postpartum, there’s a lot going on. Physically, emotionally, spiritually—you’re firing on all cylinders. And for the most part, I was able to remind myself– you just birthed a human,” and “it took 9 months of pregnancy to get here; your body won’t bounce back overnight.”

But, I also googled, “how long does it take loose skin to tighten?” more times than I’d like to admit.

Ultimately, I knew that the foundations of body positivity that I had been setting for the last 7 years would support me through this new phase. Walking the walk in the principles of healthy eating + positive body image that I work through with each of my clients will support me in finding peace as my body and the way I view it continue to evolve.

One of the things I focus on with dancers is gratitude. I’m so grateful to have my beautiful baby, I’d choose her over abs any day of the week.

What’s next?

For you, if you relate to my experience, I’d love to hear from you. How has your body image evolved? If you’re struggling, know there is a way out. As dark as you might feel at times, the light has a way of finding its way in. I’d love to support you on your journey to body positivity.

Focus on what’s going well. Practice gratitude. Seek support.

For me, I can accept that my relationship with my body image will continue to evolve. I plan to model body positivity and self love for my daughter in hopes that she’ll be able to avoid some of the pain of negative body image.…I recognize what a challenge this will be, but I’m fully committed.

Do your best to see yourself in a positive light, it leads to a life of endless possibilities.

The post The Evolution of Body Image appeared first on The Whole Dancer.

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

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

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

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

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

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

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

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

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

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

Bottom Line:

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

Photo by David Hofmann via Unsplash

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

This program IS NOT for everyone! And, it’s so important to me that only the right people sign up so I’m going to share some of the questions I get most frequently.

#1 – I don’t want to lose weight but I’d like to take better care of myself. Is this program for me?

This program is about tackling your body goals. They may or may not include weight loss. If you’re coming back from an injury or want to prevent injuries in the future or you simply want to make sure you’re dancing at your peak level, then yes – this program is for you.

#2 – I have food allergies or sensitivities will this program be ok for me?

Yes! The concept of bio – individuality (more on that in the program) and finding that eating plan that fits your unique body is of the utmost importance. It’s not about getting you all to conform to the same way of eating but rather helping you uncover the unique food plan that works to get you to your personal best body!

#3 – I’ve got auditions starting this month and I want to be skinnier now! Can you help me lose weight fast?

No. This program is not about a quick fix and it is absolutely not a crash diet. It’s about transformative, long – lasting changes. The goal is to help you attain your personal best body so that you feel your most confident in the studio and on stage. For. Your. Lifetime.

This is not about fad diets or calorie restriction. It’s about functioning at the same level as a high performance athlete because as a dedicated dancer, that’s what you should be striving for.

#4 – Is there an age requirement to participate?

No! The program is best suited for ages 17 + but if the subject matter appeals to a younger dancer, they can certainly take part – however, they may require additional guidance (either from a parent or through the Elite coaching package). Anyone under age 18 will need a parents permission when they sign up.

#5 – Between classes, rehearsals, upcoming auditions and/or school, I’m very busy. How much of a time commitment is the program?

The program is very flexible. It can be accessed on an iPad, tablet or even a smart phone! You can take the program anywhere! Average weekly commitment is about 1 – 2 hours but when you consider the possible achievements and impact on your dance career, that’s not much at all!

You also have lifetime access. So for as long as the course is in existence, you can come back to it and catch up or dive even deeper!

For full program details and to save your spot GO HERE and enroll before it’s too late! 

The post Is this why you’re not ready for your best body? appeared first on The Whole Dancer.