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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with Madeleine Purcell

Madeleine Purcell trained at Connecticut Dance School before being accepted to ABT’s JKO School, where she trained for three years. She spent a final year training in the Balanchine style at Ballet Academy East. Upon graduating she accepted a contract with the Sarasota Ballet, where she danced for two seasons.

After a season spent as a freelance dancer in NYC, she was invited to perform with Tivoli Ballet Theatre in Copenhagen for their world-premiere production of Yuri Possokhov’s The Snow Queen. She split her time this season between Copenhagen and Oklahoma City Ballet, where she will be returning next season.

Of course there are some things we’re all collectively experiencing but what have been the most major life changes for you?

Well, our season in Oklahoma ended abruptly in March, and at that point I had only been back in the States for three months. Since my boyfriend and I had a lease that didn’t end until May, we decided to stick it out in quarantine until the lease finished. His family is in LA and mine is in Connecticut so it was safer at the time in Oklahoma than either location. We planned on moving to a different rental for next season, as I had a job teaching over the summer in OK, but that plan got put on hold.

How are you staying positive and motivated dancing at home?

Giving myself permission to not force myself to take class every day. It makes the days I feel inspired to dance that much more rewarding. I would rather move to enjoy moving and creating, than worry too much about losing my technique. I’ve had injuries where I didn’t dance for longer than the time we’ve been in quarantine. I’m confident that I’ll be able to regain what technique I “lost.”

For me it’s usually stamina that’s hardest to recoup, and I try to get my heart rate up by either choreographing or playing around with phrases from variations. I end up sweating and out of breath, but exhilarated!

Have you made any adjustments to your meal plan? Any favorite quarantine meals or snacks?

Not really– we need to fuel our brains as much as our bodies. Trying to compensate for not having a full day of dance by not eating as much, is a surefire way for me to feel grumpy, groggy, and I end up with wicked headaches. At home in Oklahoma I got really into making gnocchi from scratch– it was very soothing and satisfying to make a delicious meal from a potato, an egg and some flour!

These days tzatziki has been having a moment in my lunches– whether it’s with vegetables or pita bread. I find that the protein in the yogurt keeps me full, and the garlic and dill make it tasty. I’ve also been drinking a lot more water! When you don’t have to stand and dance in rehearsals for more than 3 hours, it’s a lot easier to fit in bathroom breaks.

Are you coping with any anxiety or more challenging emotions? What are you doing to work through them?

Oh completely. It’s nerve-wracking not to be able to plan for the future, whether that’s finding housing for next season, deciding how to get back to Oklahoma, or if we will even start back in 2020. But for me, worrying about things I can’t control is unhealthy and relatively useless. I have to remind myself that there’s still around three months before our pushed back start date. Before October, I can’t worry too much about the what-ifs.

Are you worried about staying in shape? What would you say to dancers who are concerned about losing technique or “getting out of shape”

I think everyone has that fear in the back of their mind. It might seem like an impossible task, but I’ve found that forcing yourself to take class in either an undesirable or unsafe area will lead to burnout. We are absolutely all in the same boat!

Keep moving and stay active, even if it’s not ballet. Honestly you’re probably missing the rush of endorphins from dance, and that can make you feel totally different. I usually end up feeling pretty sad if I don’t move every day.

How are you filling your extra time?

Well, at the moment I don’t have any extra time! I’ve taught a couple of privates on Zoom, and donated two master classes to schools from Brooklyn to Brazil.

Since June, I’ve been teaching four classes a week virtually to 3-7 year olds, a variations class for advanced students, finding time to take class myself, and balancing three university courses (I’m a student at Johnson & Wales online). I’m pretty busy! I even have the opportunity to teach a few limited in-person classes through my first dance school’s summer program in August. I’m also choreographing for the first time for one of the levels to perform, hopefully at the end of next Spring.

I’ve been able to teach more and more, because it’s something I find really rewarding and enjoyable. I miss in-person classes, of course, but I’ve found that connecting through Zoom can be beneficial. I made my own group of fellow professionals and friends that I give a class to once a week. It’s open to whoever wants to join and it’s a good way for me to feel that community to motivate me to keep on dancing!

The post OKC Dancer Madeleine Purcell “Healthy at Home” appeared first on The Whole Dancer.

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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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.

Show up with Confidence + Get Noticed

When you head off to intensive, whether it’s your first or your fifth, it’s a valuable time to make contacts for your future career aspirations. If you’re headed to intensive with the goal of a traineeship or spot in the year round program the stakes are even higher.

To ensure that you make a positive impression you’ve got to go in prepared from day 1. This means being both physically and mentally prepared.

Physical Preparation

Your cross training and technical training plan need to be set up to get you ready for the intensity of intensive. Even if you’re not injured, you might seek out a physical therapist for some support in training your weaknesses. If you’re prone to ankle sprains for example, a physical therapist can provide a plan to strengthen your ankles to avoid injury.

Compare the number of hours of dance you’ll face at intensive to your current regimen. Find ways to build up towards the number of hours at intensive. Rather than trying to match it now, just look into adding 30 minutes to an hour each day until you’re closer to the summer intensive schedule.

This physical preparation can go a long way and will support you more than going from 0 to 60 in a short period of time.

Mental Preparation

Knowing you’re prepared physically can support your mental state and confidence. Being assured in what you can do in the studio is going to allow you to dance more freely.

To further support your mentality for intensive, give yourself some positive mantras to repeat both before and during class. Stress your abilities, talents and capabilities.

“What you envision in your mind, how you see yourself, and how you envision the world around you is of great importance because those things become your focus.” Ed Mylett

If you find yourself judging the other dancer’s in your class, it likely means you’re judging yourself quite harshly as well. Start to think of positive attributes for your peers. What are they doing well? Start to see the positives in those around you and it will be easier to see the positive in yourself.

Dress for Success

Only bring leotards with you this summer that make you feel amazing and beautiful. Silly as it sounds what you wear can have a big impact on how you show up! If you have to bring some that you don’t love, at least save the best tights and leotard for placement class.

You want to look at placement class as another audition (with less pressure). Don’t forget – you already got in so the stakes are not that high but it’s important to go all out for your placement class.

However, if placement class doesn’t go as well as you’d hoped all is not lost. If you end up in a lower level than you think you belong, look at it as an opportunity to work your hardest and really stand out. It might give you the chance to really shine and possibly get a soloist role in the end of summer performance. Or, maybe you’ll be moved up in levels later – both are possible.

Make Connections

Dancer’s aren’t typically trained to network but it can be as valuable in dance as it is in business. Do your best to help teacher’s remember your name – volunteer to demonstrate a combination, be will to answer questions, be willing to go first.

Whichever teacher you feel most comfortable with, look for ways to engage them in conversation around your development and potential. Maybe ask a specific question about a combination or variation after class. Of course, only do this if the teacher has time and isn’t running off to teach another class.

If you’re hoping to stay year round or get a trainee spot, try to schedule a conversation with one of the people who makes that decision. You might keep this til the end of the 1st or 2nd week, not the end, that way if you need to step things up you’ll have time.

Express your great interest in staying for the year. Ask how they feel you’ve been doing so far and finally inquire as to what they see as your areas for growth. A mature conversation like this is not always easy but it’s important to practice using your voice! It will serve you in your professional career and beyond.

Be Present in Every Class 

Summer intensives can feel long. You might be there for 6 weeks and that’s a long, intense time to stay fully present. Do your best to stay energetic and engaged in each and every class you take – even the “fun” classes like hip-hop and modern.

You never know who might be paying attention to your work ethic and energy even in your non-ballet classes.

In your ballet classes, take each and every correction as though it’s your own. If a teacher is having one dancer try a new approach to something, you should be actively trying that new approach as well.

And don’t forget – don’t mark arms!! Ever!

Looking for more ways to prep for intensive? Grab your FREE summer intensive diary or sign up for the FREE online summer intensive success workshop!

The post Summer Intensive Prep Part II : Getting Noticed appeared first on The Whole Dancer.

Each day we go to the studio and stare at our reflection. Yes, the mirror is a tool blah blah blah, I know. In reality, we use it as a tool to see what’s wrong.

Then, we get corrections, which are constructive (or meant to be anyway) and take those on. Sometimes, once you’re in a company, you’re mostly left on your own. You’re expected to know what needs work and make it happen.

When faced with that challenge of personal evaluation, you might thrive. Or, you might start to wonder, “why aren’t they telling me anything?”. Then your mind starts to go crazy with the super negative, hyper – critical self talk.

This way of thinking can destroy your psyche and have a hugely negative impact on your dancing.

So how do you get around this struggle? Set goals. Refer to them daily.

Pick the categories that are most important to you and add a couple that you think will be good for your overall well – being. Examples include: technique, career, body – image, physical activity (outside of dance), relationships, inspiration.

Now, start to set SMART goals for your 3 – month, 6 – month, 1 – year, 3 – year vision. SMART is an acronym for goals that stands for Specific, Measurable, Attainable, Realistic and Time bound.

Don’t let yourself be stifled by the idea that your goals should be “attainable” and “realistic”. As dancers we can be so aware of the flaws that we’re not always open to our full potential or possibility. Definitely dare to dream and be as objective as possible.

When it comes to career, you may want to ask a trusted teacher who you feel supported by, what they imagine is possible for you. However, they don’t have a crystal ball so do not take their opinion for fact.

Teachers and Artistic Staff have a somewhat narrow lens of what they’ve seen to work. Their opinions might be based in old standards and they might not consider your potential for growth.

I remember when I was in college one of my professor’s saying he had never seen a dancer make major strides after age 25 – MAX! This totally took hold of my brain and I felt like the clock was ticking. O gosh, I only had a few years left to progress as a dancer.

Luckily, this is soo not true and in fact you can continue to grow and make major improvements to your dancing as you learn more about your body and the way of working and cross – training that works for you.

Ready to make your goals a reality? Here’s how:

Break your goals down into bite size action steps and work towards them each day. Keep a journal to chart your progress and to help you get any limiting beliefs out of your head. You may not achieve them all, but taking serious action WILL get you closer to your goals.

I honestly believe that if you have received good training and you work as hard as your body and mind allow each day, anything is possible for your career. It may require auditioning for companies you didn’t previously consider or moving to a city or state you never imagined living in.

Tenacity, drive and hard work can take you a long way but you’ve got to support yourself mentally.

In The Whole Dancer Program I’ve had the beautiful opportunity to connect with each participant one on one. There have been a number of resonant messages, among those is the fact that most dancers are “people pleasers”.

We want teachers, guest choreographers, and artistic directors to like us. That’s all find and good. There’s a place for that desire and to an extent, yes, someone has to like you for you to keep your job.

BUT

I hope that one of your goals is to dance for YOU. You will shine much brighter and gain more supporters and ‘fans’ when your love for this art radiates out of your face and body each day.

XO, Jess

Photo: Lauren King, Soloist, New York City Ballet

The post Set goals to go further. appeared first on The Whole Dancer.

In the week or so leading up to your show – don’t drastically change your diet!

This is not the time to lose weight. This is the time to support your health, energy and stamina so that you can get onto the stage powerfully and confidently.

You don’t want to be depleting your bones or muscles with restrictive eating.

Food restriction impacts not only your body and physical abilities but also your memory and cognitive function. You want those things to be functioning at their highest level for a show!

You should avoid processed foods, alcohol and sweets in the time leading up to the show – these all put a lot of strain on your bodies processes. Since your body is already under stress from the rehearsals and hours of dancing, you don’t want to put any additional stress on your body!

Prioritize sleep. With stage rehearsals and tech week, this can be challenging. Most companies will at least allow you some time to sleep in after a late night. Take advantage of that! Sleep is going to help you feel energized and ready to perform. It’s also essential to manage the hormones that regulate hunger and fullness!

On the day of your performance, “front load” your day. Eat a larger breakfast so that it really sustains the long day – a couple of pasture raised or locally farmed eggs, sautéed kale or broccoli, potatoes, ezekial toast, OR oatmeal with fruit, nuts, seeds, nut butter, and unsweetened almond milk are a couple of options.

Within 30 minutes to 3 hours of performing, focus on complex carbohydrates like brown rice, oatmeal, rice cakes, or quinoa.

Complex carbohydrates are made up of sugar molecules that are strung together in long, complex chains. They are found in foods such as peas, beans, whole grains, and vegetables.

Both simple and complex carbohydrates are turned to glucose (blood sugar) in the body and are used as energy. Glucose is used in the cells of the body and in the brain. Any unused glucose is stored in the liver and muscles as glycogen for use later.

Complex carbohydrate foods provide vitamins, minerals, and fiber that are important to your health. The majority of carbohydrates should come from complex carbohydrates and naturally occurring sugars, rather than processed or refined sugars, which do not have the vitamins, minerals, and fiber found in complex and natural carbohydrates.

Refined sugars are “empty calories” because they have little to no nutritional value.

For some pre – performance natural sugar fueled energy consume fruit, dried fruit, or smoothies (always include greens like spinach and kale in your smoothies)!

Throughout performance day – hydrate for energy!

Avoid drinking sports drinks or soda – both include too much sugar, soda can make you feel bloated and both may lead to a sugar crash.

Avoid eating simple sugars like candy or sweets and don’t consume too much dietary fat or too much protein. Both can make you feel sluggish during a performance.

Bottom line – food before a performance, as with any time as a dancer, should serve as your fuel. You’re performing at such a high level and requiring so much of your body that supportive fuel is a must!

Want to dive more deeply into your fuel game?! Sign up for the FREE “Food is Dancing Fuel” Mini Course.

Photo credit: jules:stonesoup via Visualhunt.com / CC BY

Photo credit: clickykbd via VisualHunt / CC BY-NC-SA

The post Your pre – performance food and fuel plan! appeared first on The Whole Dancer.

Miami City Ballet Dancer : Rebecca King Ferraro

Rebecca King Ferraro is a former dancer with Miami City Ballet. After retiring from the stage in 2017, she started her own digital marketing agency working with businesses, nonprofits, and arts organizations to expand their digital footprint. Learn more about her work and services here.

I’m Rebecca King Ferraro and I’m a corps member with Miami City Ballet. I’m originally from Northern California and was trained at the Contra Costa Ballet Centre under the direction of former San Francisco Ballet School Director and ABT dancer Richard Cammack and former ABT and SFB dancer Zola Dishong.

I also trained at the San Francisco Ballet School under the direction of Gloria Govrin and The Rock School in Philadelphia.  After graduating high school, I moved to Miami to join the Miami City Ballet and have been with the company for a decade now!

This past summer, my friend and fellow dancer, Michael Sean Breeden, and I launched a podcast, Conversations on Dance.  We are proud to say that Conversations on Dance is currently the fastest growing podcast in the dance world.  I’m also a purveyor of a dance blog, Tendus Under A Palm Tree.
Since creating our podcast we have met many wonderful people along the way, one of which is Jess with The Whole Dancer.  She has been a great supporter of our vision and when I heard she was looking to bring people on board at The Whole Dancer, I was excited for the opportunity.

I’m sadly dealing with an injury at the moment, which has made me more aware of my career’s mortality, so I decided this would be a wonderful time to pursue my second passion: business and social media.

What I love about The Whole Dancer is the positivity!

As dancers, I don’t think any of us can use the term positive as it relates to our body image.  I am excited by the opportunity to work with Jess to help change the way a future generation of dancers view themselves and help them make positive decisions when it comes to food and weight.

I consider myself a “Whole Dancer” because like many dancers before me, and surely many after me, I have been told to lose weight.  I know what that has done to my mental state and my eating habits, and I like to think I’m constantly working to better myself in that area.

I don’t think you need to be perfect to be a “Whole Dancer,” I think you just have to be committed to be in constant pursuit.

Butler Ballet Dancer : Julia Guiheen

Hi, I’m Julia! I’m 20 years old and a dance major at Butler University. My life as a dance major is a mixture between a typical college student and a pre-professional dancer. I spend my days in the studio and my nights in the library.

One minute I’m cheering on the Bulldogs in March Madness and the next I’m rehearsing for our run of Giselle later this semester. A year from now, I plan on auditioning for ballet companies around the country and starting my professional career.

I live in Indianapolis most of the year while at school, but I’m originally from New Jersey. I started dancing at a small ballet school in my hometown at age 12. Because of my late start, I wasn’t able to pursue pre-professional training and at the end of high school I knew I needed more experience before broaching the professional world.

I also wanted to go to college for the chance to pursue academics. I love to write and I have a second major in communications. Studying dance in college has led me to a lot of great opportunities (like interning for The Whole Dancer!) both onstage and off.

I will also be interning at Pointe magazine this summer!

Besides ballet, I love musical theater and I love to sing. I like to swim and do hot yoga as cross-training because I find them both physically challenging but very relaxing. I also have a nerdy obsession with dance history; I had to read Apollo’s Angels for a class, but I secretly loved it. Some of my favorite ballets are Balanchine’s Stars and Stripes and The Dream by Frederick Ashton.

I am proud to be a part of The Whole Dancer because I love when dancers are working together with dancers. It makes our super-interconnected community stronger. I am excited about learning how to run an online business, connecting with all of you, and helping you achieve your dance goals in ways that are healthy and fulfilling.

To me, being a “whole dancer” means being a person first and a dancer second. I think our individual personalities and passions are what make us artists and the best dancers. I try to cultivate the outside things that give meaning to my life, like art and relationships, and bring them into the studio.

This helps me find a sense of balance, which in turn motivates me to have healthier habits. Being confident in my dancing has been one of my biggest challenges, and it’s something I’m definitely still working on. Lacking in confidence is tough because it affects me both mentally and physically, but having a sense of my identity outside of just dance really helps me to dance with heart and determination everyday.

Do you have a question for The Whole Dancer interns? Ask in the comments below!!

Photos of Rebecca by : Julian Duque and Patricia Reagan

The post Meet the Interns : Rebecca King Ferraro and Julia Guiheen appeared first on The Whole Dancer.