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.

The post Dancers and Sugar: Some Key Considerations appeared first on The Whole Dancer.

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

The post Eat with Ease during Quarantine appeared first on The Whole Dancer.

Auditions are right around the corner. You might have some time off after Nutcracker. And, there’s even the issue of not spending as much time in the studio since you’re spending more time on stage. All of these things can lead to a lot of holiday food overwhelm.

Going into Thanksgiving and the Winter Holidays with a healthy balanced mindset can make a big difference in your experience.

Here are 7 Tips to help you stay calm, positive and happy!

Tip #1: Remember what the holidays are really about.

They’re a time to be with your family and friends. A time to reflect with gratitude for all of the abundance in your life. And, holidays are an opportunity to take inventory of your life and see both areas of beauty and those of opportunity.

If you’re struggling with negative body image, find time to remind yourself of all the physical attributes you have to be grateful for. A body that is fully functioning and can dance! That shouldn’t be taken for granted.

Tip #2: Eat Breakfast

Eat breakfast. Preferably have a meal with protein, carbs and healthy fats. If possible, include some greens as well. Eggs, avocado, toast and some greens are a great way to start the day. Depending on when your family has the big holiday meal, you might also have a balanced lunch before the main event.

Having a salad with some lean protein and healthy fat will give you a good helping of nutrient dense food without overfilling you.

Tip #3: When it comes to holiday treats, assess the food choices available to you.

Some holiday dishes can be quite healthy (think sweet potatoes, brussels sprouts, roasted veggies, etc.), others are going to be more decadent. If you want to contribute a healthy side dish, most hosts will be open to that. I always bring a hearty kale salad and that provides the foundation of my meal.

Tip #4: Drink water!

Throughout the day stay hydrated. Drink lots of water, if you’re chilly drink tea or warm water with lemon. Both lemon water, peppermint tea or ginger tea help to aid and soothe digestion so they’re particularly good choices on a food centered holiday.

Tip #5: Have a healthy mindset about the food.

Don’t make holiday’s a reason to eat to the point of discomfort. People often tell themselves, “this is the only day ALL YEAR that I’m eating this food.” This idea naturally leads to overeating to an uncomfortable degree.

It’s also important to note that this is a totally false notion. Sure maybe this is the only day Aunt Edna makes her famous pie BUT you could definitely get the recipe and make it any time of year.

Tip #6: Make your food goal to eat only to a point of comfortable satisfaction. 

Now, don’t forget about dessert! Of course, especially when it’s an occasion and even more importantly if there’s a dessert you particularly enjoy then you should absolutely have some. Take small bites. Savor the flavors. Just like with your main meal, stop eating when you’re at the point of comfortable satisfaction.

If you do go overboard – forgive yourself! Your food choices will not be perfect all the time and that is totally ok. Do your best to let it go and move on.

I know this is sometimes much easier said than done so if you’re struggling with your holiday eating strategy or need some support in the aftermath feel free to send me an email and I’d be happy to offer support.

Tip #7: No crash diets afterwards!

It’s possible you’ll read all these tips and still have a challenging time putting them into practice. Depending where you are on your journey towards balance, that’s totally understandable!

If you end up feeling like you’ve been “bad” or gone overboard with the food or indulgences, go easy on yourself. Support yourself with healthy, balanced, hearty meals. If you respond by under-eating, you’ll likely get into a yo-yo pattern.

As you look ahead to 2020 and you have big goals for your body and dancing, check out The Dancer’s Best Body Program opening in January. This program is not just about nutrition information. It’s about unpacking your relationship with food and your body so you can reach and sustain your body goals. Check out some success stories here!

Photo by Monika Grabkowska on Unsplash

The post Holiday Eating Strategies – Indulge with Balance appeared first on The Whole Dancer.

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Why don’t we start out with how did you get your start in dance? Tell me a little bit about your journey up until this point!

“So I used to be into gymnastics in middle school, I was never very good at it. So that’s one of the reasons I sort of fell out of love with it so I was looking for a new activity to do so my mom suggested I try taking a ballet class. She did Pilates at the studio near our house and the Pilates teacher also taught dance.

So, that’s how I got my start. I took one class a week, did not know how to do anything, I got kind of a late start there but I increased the classes I was taking and I distinctly remember one day after a recital saying to my parents, ‘you know I think this could be fun to pursue. I’d like to dance professionally.’

My parents luckily have been so supportive my entire life and they said, alright, well I guess we should take the steps to get you there and do what you need to do. I eventually transitioned to a different ballet studio and started training in the ABT curriculum and really upped the intensity with that and after high school I went to Butler University and completed 4 years there as a dance major.

I did the whole audition tour this past semester and I was offered a position with The Sarasota Ballet Studio Company. So, that’s the next step for me coming up here!”

How old were you when you had that recital moment when you decided you wanted to pursue it (dance) more seriously?

“I was probably around 15 years old and then I switched studios when I was 16 and I really upped the intensity around junior year of high school. I was playing catch up for a while. It was kind of a sprint when I switched so I had to hold myself to a high discipline standard so I could get to where I wanted to be.”

I think sometimes realizing later can be better almost because you do have that added pressure to say to yourself, ‘ok I really have to make sure that I do everything I need to do at this point.’

“Yea, definitely. I was able to fully comprehend, here’s the standard I’m held to, here’s what I need to do to work intelligently in class to get me there.

What is your focus on now as you move towards this studio company opportunity which is really exciting. Congratulations!

“Well I’m just in love with classical ballet and I think Sarasota is going to be a great place for that. I’m just excited to immerse myself in the professional lifestyle and it’s a test run. We’ll see…I’m really, really excited. I don’t have one specific focus.

There’s a lot of things going on all at once. I’m transitioning out of the college lifestyle to professional life. Living on my own. I’ll have a roommate which I’m really excited about. Making new friends in a new city, I feel like I’m pinging in every direction a little bit but I’m sure it’ll all come together once I get there.”

Is the roommate going to be another dancer?

“She is. She’s also joining the studio company. We were able to connect via the company manager.”

What inspires you to dance?

“What I love about ballet is the beauty in the movement and how pure that can be but how it can also have so much expressivity behind it. I think it’s really a unique artistic expression because you’re moving so expansively but there’s also that artistry behind it that varies from dancer to dancer.

Watching different dancers add their own flavor to the role is just incredible and keeps it exciting and interesting and that really inspires me to find my flavor and add it to my performance.”

Have there been any major obstacles that you’ve had to overcome in your journey?

“Sprinting to catch up to the people who had been dancing their entire lives. Trying to get myself to that standard after having such a late start to the ballet world. That was a tough one!”

It’s helpful that you had support from your parents and a network and things like that.

“Yea, I was very very lucky with that. They’re my biggest fans and I love them so much for it.”

What is your eating routine like?

“Well, I really follow a whole foods diet. I don’t think you should deprive yourself of anything. It’s important to be well rounded. So, I got into this whole foods diet initially in high school because I was having a lot of skin issues and that really helped to clear up the acne I was having and my sister had really been educating herself about nutrition and a whole foods lifestyle so she was kinda right there with me, saying why don’t you try this or lets cook this together.

It was nice to have that support system there and I started to realize how great I felt when I wasn’t eating processed foods and was cooking for myself, not eating out too much. I really enjoy it and now I get a lot out of trying new recipes. Trying fun desserts that don’t have as much processed sugar in it. Not limiting any one food group but there’s an abundance of options and I just find that really exciting.”

So you’re at San Francisco Ballet for the summer as an RA. Do you have a cafeteria eating situation going on there?

“We do, yea. We eat right across the street. It’s just a typical dining hall with a couple different options and we go in for breakfast and dinner there.”

How do you navigate that?

“I am a vegetarian, so luckily there’s an option that they have every day. There’s also a pretty well stocked salad bar and actually I went to Trader Joe’s to get some snacks to supplement and get my own salad dressing. I’ll just bring some things in with me. If I want to add a scoop of almond butter to my oatmeal in the morning, I’ll add that to add some healthy fats in there.

They generally have a pretty well rounded option every day. You just have to be able to go outside of the boundaries of what they prescribe so if they say, we’ve got this, this and this option for the vegetarian menu today sometimes I’ll say, you know I only want that and pull from a different section to get something else and piece together the meal that sounds best to me.”

Well, I guess you too have some dining hall experience after being at college.

“Yea, you’ve just got to get creative to make it work. Some days are better than others.”

What does being a healthy dancer mean to you?

“I think to be healthy that goes beyond just diet. I think it includes the people you surround yourself with, the environment you’re in, trying to practice positivity and surround myself with positive people.

Positive friends who, maybe we’ll be venting to each other but ultimately we come to a positive conclusion about how the situation can help us grow in some way. We don’t get down on ourselves because dance is a high pressure career and you can’t get in the mind space of negativity. That will take you down in the long run.

So, just surround yourself with things that make you feel good. That’s what it means really.”

Any time that there have been those people that get stuck in the negativity and don’t seem to want to come out of it. I’ve always tried to kind of distance myself from that because as you’ve said, it’s not conducive to getting far in dance.

“Exactly and you don’t have to cut them out completely but to just check yourself when you’re around them and say no, I can’t get in that headspace as well.”

Do you do any cross – training?

“I do. I really really enjoy yoga. I think that is one activity that moves as expansively as dance. Even though you’re not traveling through space you’re really touching the entire area around you and I really like that even though you’re doing it in a different way it feels great.

I also sometimes go to the gym and do the elliptical a couple of times a week to really get my heart rate up. I think it’s important to have that stamina to get through variations or a tough jumping day. It’s important to have that cardio stamina.

Those are my two main ones. I also really enjoy walking. Ideally I like to be in urban areas. I think it’s just great to keep your circulation going throughout the day and get some fresh air, go for a stroll.”

What is your favorite style of yoga?

“I love vinyasa yoga. Specifically I really like heated although I can’t do that everyday because that’s a lot of sweat for me! I like how vinyasa is almost like choreography, you know, you’re going through a sequence, you do it to the right and to the left. It’s really symmetrical and expansive and I really like that for my body. It still feels like a workout but it’s calming at the same time.”

Have you been doing yoga for a long time?

“Probably 4 years now, I was introduced to it freshman year of college. A professor kind of sprinkled it into one of our conditioning classes.”

How do you maintain balance as a dancer?

“Again, surrounding yourself with things that make you happy. I think it’s really important to have a friend group or person outside of dance. Of course, it’s so easy to talk to other dancers.

We have our inside jokes and we understand the terminology but it’s really important to have people who can offer a different perspective on life because dance might be so foreign to them and they’ll say, ‘wait what? That’s crazy. Tell me more about that.’ and it makes you kind of step back and realize you might be way too in your head about something or you might not have realized how much of an opportunity something was.

Having people outside of the dance world can offer a new perspective and make ballet more meaningful in a way because you see things from a different set of eyes.”

I feel like that’s something you get a lot in the college dance experience. At least at Butler because you’re surrounded and immersed in the college scene. It’s not all dancers all the time so it definitely gives you that perspective.

“Especially in college, you’re taking other courses as well so you’re engaging a different side of your brain and thinking about things differently and cultivating your viewpoints on things, where you stand in life. That also translates into the studio.

I’ve grown as a person throughout my college experience and really matured and have come into my own. That helps me on stage when I’m portraying a character, thinking about how to approach choreography or the process in the studio.”

What are your goals in dance? What are you currently working towards or working on?

“My goals right now are pretty broad. I would like a smooth transition into this next phase in life and really contribute to the company and, I’m just going to use your phrasing here, be a “Whole Dancer” and be happy in what I’m doing and feel balanced outside of the studio and fulfilled within it.

I don’t have one specific thing that I’m working on right now…”

With moving to your first company position, it’s important to give yourself that space to just work on the transition and work on doing your best as you get in there. Like you said, it’s an entirely different scenario from where you’ve been.

“Right. Everything is changing now and it’s exciting but it is a little overwhelming so I’m just trying to take it one step at a time.”

Do you have someone who you consider a mentor or anyone who has kind of guided you through your dancing?

“I can’t think of one specific mentor. I was lucky enough to have great relationships with multiple professors at Butler and so they each offer different perspective on things and add different elements to my dancing because they focus on different aspects of it – the artistry vs. the port de bras vs. the footwork. I think that’s made me very well rounded.

Outside of the studio, I think my parents because they’re so supportive and they have a positive outlook and really support my sister and I to achieve our goals. They keep me motivated because they make me happy to pursue what I’m doing even when I’m having down days. We can’t all be on our ‘A’ game every day but when I chat with them they’ll say, ‘remember why you want to do this’ and that kind of lifts me back up again.”

What advice would you give to younger or aspiring professional dancers?

“Be willing to try new things. Not only just steps in the studio because I know it can be scary to try something for the first time but be willing to try new styles. Be willing to accept that correction the teacher gives you that you think isn’t going to help you. Always be willing to give it a try. You can always say, ‘no I didn’t like that’ but you might find something that you really do love and that can push you up to the next level and help to round out your dancing.”

How do you deal with disappointment in dance?

“It can be tricky. There’s a lot of rejection in the dance world and I think talking it out with people outside of the dance world has been most helpful for me because they’re able to say, ‘I get where you’re coming from but there’s more opportunities out there.’

You have to take a step back and say, maybe this isn’t the path that’s meant for me but did I discover something else in the process? Or, is there a different pathway I can take to try and get there or, is there a dance mentor I can talk to who’s been through the same experience. It’s really important to find people who can sympathize with you but who also push you beyond it.”

Yea, you have to stay flexible as you’re going towards your dance goals. What’s the achievement thus far that you’re most proud of?

“Probably cultivating my artistry on stage. That came kind of late for me and you know that’s something artists work on through their entire career but I am very proud of myself for coming out of my shell over the last 4 years especially at Butler. I’ve been pushed to not just smile on stage and do the steps but to really mean it and to find the quirks that I can make my own.

Again, it’s really difficult to do and I’m still working on it for sure, always will be. But I think taking those initial steps, I’m excited to see where I can take it in the future.”

Artistry is a big one. I think that like you said, when we’re younger and it depends on where you’re training and who you’re training with and stuff like that but a lot of times it is just smile and do the steps on stage.

“Right! Like for me in class, it’s so easy to get caught up in the technique of it and say I want to do this right, I want to do 3 turns, I want to get my leg up to here. It’s easy to get in that mindset in class but when you’re on stage you’ve just got to let that part come and then put your mind into performance mode which can be really tricky to do sometimes if you’re worried about the steps or you’re nervous about something.”

What do you think will be the hardest part of being a professional dancer?

“I don’t know, I was going to say the first thing that comes to mind is getting the initial stamina to take class in the morning and then be in rehearsal for many hours. A lot of times probably just standing, you know.

It’s hard to predict, honestly haha. That’s not a very great answer. I think probably building the initial stamina for the change in lifestyle. It’s not like I’ll be taking a ballet class, taking a pointe class, taking a pas class and then calling it a day.

It’s really class and then rehearsal so it’s not as academic feeling but really transitioning into that space of I’ve got to be in performance mode most of the time and be ready to hop on there and fill out the role in the studio not just to concentrate on the steps or the technique of something.”

We’ll have to check in with you in 6 – months and see what has been the hardest part of adjusting to your professional job!

“That’s part of the reason why it’s hard to answer that question because I’m not entirely sure what I’m jumping into right now!”

What does being a “Whole Dancer” mean to you?

“I think a ‘Whole Dancer’ is someone who’s balanced inside and outside of the studio. Who can enjoy themselves when they’re in rehearsals and performances but also can enjoy themselves when they’re outside of the studio and has other interests outside of the studio that they pursue with equal fulfillment so that you are taking in the entire world around you and not just becoming a one sided person.”

That’s such a positive shift that I feel has happened in dance in the last I mean, it was after I was in there because 5 – 10 years ago it was very much like, you should just be thinking all ballet all the time. If you want to succeed in this it has to be 100% all you think about all the time. So, I’m glad that it’s recognized by the majority of dancers that I talk to that that shift has to be made and those outside interests are going to enhance what you do in the studio and on stage.

“Yea, cause you never know when you’re just exploring a city or hanging out with friends you might have some experience that you didn’t expect. You might meet someone and experience emotions that you didn’t expect to feel but it can totally translate onto the stage. It’s all just part of maturing as a person.”

Any final thoughts?

“Diet, lifestyle, approach to work – address all aspects of your life and find things that are fulfilling for you in all of those different areas.”

The post “Whole Dancer” in transition : Julianne Blunt appeared first on The Whole Dancer.

The way you see yourself and address these issues is impacted by your daily habits.

I guarantee you’ve got plenty of habits. Some are probably great and some are damaging. When you think about the deeply ingrained things you’re trying to undo and the sometimes BIG things you’re trying to build – that’s a lot to take on.

I used to trust the idea that it takes just 21 days to form a new habit. When you consider the length of your life, that’s soooo quick! Just 3 weeks!? I would say that’s wishful thinking for most of us and new studies have shown it takes quite a bit longer.

Research suggests that it takes an average of 66 days to form a new habit. That’s over 2 – months or 3x as long as what we were previously led to believe.

The length of time to make real change is not the only factor to consider. In addition to this, research in the area of habit formation found that people are most successful when habit change is simple and sustainable.

You’ve gotta tackle your demons little by little each and every day. That’s when the lasting transformation can occur. That’s when your body will change.

And that’s what we’ll be doing in the LIVE January round of The Dancer’s Best Body Program. The big focus is on creating new healthy habits consistently and incrementally.

You’ll be held accountable through the private Facebook group and group coaching calls to ensure that you’re staying committed to the habit changes necessary to make your body goals a reality.

The Program is 8 – weeks long, that’s about 56 days. I want to support you based on this habit formation research so I’ve decided that all participants can reach out to me for an additional 14 days after the program ends. This way we’re safely into the 66 day successful habit formation zone!

In The Dancer’s Best Body Program you’re not going to be overwhelmed by complicated meal plans and concepts. All of the information you need is organized strategically in one place – no more scouring the internet searching for the answers.

You’re going to feel empowered to transform your mindset and eating habits and make your best body a reality.

But first you have to sign up and show up. Commit to yourself. Commit to your success. Commit to your highest potential as a dancer. I’ve got you covered and I can’t wait to work with you.

The special LIVE round of The Dancer’s Best Body Program will be offered only ONE TIME each year. If you want the high touch, bonus components of the program – be sure to get on board for this round. Enrollment expires on Sunday – don’t delay. Save your spot here.

The post The importance of habit in feeling longer and leaner appeared first on The Whole Dancer.

Are you ready to make healthy choices more easily and consistently?

If you’re on a grocery shopping budget or strapped for time, this challenge is for you.

The post Healthy Choices : A key to your best body appeared first on The Whole Dancer.

One year, I was told to lose weight by my teachers. This left me completely lost and devastated, but then I found Jess.

I remember one of my friends told me about the free webinars and how great an opportunity they are to learn tips and tricks from a former professional dancer, so I decided to sign up. I was completely hooked and at the end when Jess talked about The Whole Dancer Program, I immediately asked my mom if I could sign up.

Being a part of The Whole Dancer Program for two rounds has been absolutely amazing! I have learned so much from Jess, not only about how to be a better dancer but also how to become a better person.

This past year has been extremely difficult for me because as a high school senior I was dealing with the question of how to move forward after graduation. I was torn between going to college for dance (which would have made my parents happy) or auditioning for traineeships (which is what I really wanted to do).

I emailed Jess throughout the program and she gave me advice on basically everything and would get back to me so soon! My all time goal was to become a trainee with the Nashville Ballet, because I had been there for a couple of summers and fell in love with the environment.

Jess helped me keep a level head when it came to auditions and my mindset while waiting to hear if I had gotten in. When I found out I was accepted into the Nashville Ballet Professional Training Program for the 2016-2017 season, I immediately emailed Jess to let her know.

Without this program, I wouldn’t know as much as I do know about food and nutrition, stress management, organizing my goals, and how to properly cross train.

Because of Jess, I feel more comfortable in my own skin, and my height doesn’t bother me as much anymore.

I recommend this program to all dancers, even if they aren’t struggling and no matter where they are in their training!

Abby Zinsser trained at the Richmond Ballet. She is headed to Nashville to pursue her dream of a traineeship with the Nashville Ballet. Abby is a founding member of The Whole Dancer Program and took part in the program twice!

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If you haven’t signed up yet, it could be that you’re not quite sure or don’t think the timing is right. Your summer might already be super packed OR you were just planning to take it easy.

And, can’t you just figure out this stuff on your own?

I hear what you’re saying.

So, I’m going to share why many dancers struggle and stress.

Blind spots.

From the very beginning of your training, the focus is on technique, technique, technique. This persists for much of your early years with maybe a bit of performance quality and artistry thrown in.

Then, you get to the point where you’re entering your first company or high level professional training program.

Suddenly, in addition to technique, you’ve got to feed yourself, take care of your body, make strategic career decisions, create relationships with new dancers and artistic staff, adjust to getting fewer corrections and less guidance, and manage the stress that comes along with all of that.

As you adjust, you’ll try to find a way to get even just one of those areas under control and you’ll put your blinders on to the rest.

The truth is, to continue to grow and reach your full potential, all of those things need to be aligned. You can spend several years trying to get it all in order. All the while compromising your position as a professional dancer.

That’s why I created The Whole Dancer Program.

My blinders were on for almost my entire career and as I look back I know I never reached my full potential.

I want to help you fast track your success!

The post Blind spots and facing fears appeared first on The Whole Dancer.

As the weeks and months went on, she shared with me some of the positive feedback she was getting from the artistic staff about her increased confidence and presence in the studio. I asked Ashley if she would elaborate so I could share it with you!

Here’s what Ashley wrote:

“Today we live in a world of instant gratification. We can instantly find information on the internet with a click of a button, we can instantly connect with people from all over the world with a simple phone call or text, the list goes on.

This breeds the idea that everything in life should be instantaneous. However, the ballet technique is not like that. In our quest for perfection and continual improvement we have to learn to love the process and understand that good things take time to come to fruition.

The Whole Dancer Program helped me to see that. This program addresses the areas in which today’s dancer needs support. Jess helps you to set realistic goals for your future while also helping you to cultivate the positive headspace to indulge effectively in the hard work it takes to achieve your dreams.

The Whole Dancer Program provides dancers with the opportunity to reflect on not only their technical progress but also how they are fueling their bodies (side note – check out the free mini course on dancing fuel at thewholedancer.com/minicourse).

With the rise of “fitspo” on social media, it seems as if we are being bombarded with different diets, cleanses, and “bad” foods from every angle.

This makes food seem more like a jigsaw puzzle that can either tarnish or create your career rather than an essential part of your life.

Jess provided me with the opportunity to reassess my eating habits as well as how I approach food. I truly believe that when we take proper care of our instrument and nourish it well, the sky is the limit for one’s success!

Since participating in The Whole Dancer Program I have started keeping a corrections journal, taken a new approach to how I eat, and most importantly tried to appreciative and cultivate who I am as a person (not just the body in the studio).

Prior to joining this program I felt like I was very negative and hard on myself in all aspects of my life.

I’m not saying those feelings go away instantaneously, but Jess has helped me to identify tools I can use to learn how to become the most positive and best dancer I can be.

I truly believe that the more we love and appreciative ourselves, the more poised we are to be fearless in our dancing and better connect with the audience.

I would definitely recommend this program to friends because I think holistic health is essential for dancer’s to reach their peak and this program can help them achieve that!!”

Join The Whole Dancer Program today!

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