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.

Swan Lake requires you to really fuel  yourself well and make good food choices. However, it’s not always easy and you might fall into the trap of “The Swan Lake Diet”.

This is where you might see the extra work of the Swan Corps as an opportunity to drop some weight. You’re just taking advantage of the fact that you are even more active, right?

Unfortunately, times you’re exerting yourself more than normal – as with ballets like Swan Lake are when it’s even more important that you make careful and strategic food choices.

To help you stay out of that trap, I wanted to recap a couple of concepts covered in recent workshops.

First, here are 6 things you need to consider when creating your own custom meal plan:

1. What are your goals and intentions for your body?

2. Assess  your current meal plan. Write down the things you eat and see what healthy and unhealthy choices you’re making on a somewhat consistent basis.

3. Look for macronutrient deficiencies (Fats, Proteins and Carbohydrates) and micronutrient deficiencies (vitamins, minerals, phytochemicals).

4. Stop counting calories. Do you currently count calories? What is your attachment to counting calories? All calories ARE NOT created equal.

5. Release your need to put yourself in a box. Do you identify with a specific eating style (Paleo, Vegan, Vegetarian)? Outside of ethical reasons, these eating styes can be limiting. It’s important that your eating style is adaptable.

6. How much of your food is home cooked? Start to work towards doing more of your own cooking rather than eating out. This takes careful planning and thought but once it’s part of your routine it gets easier.

Next, here are the 5 things you need to think about before you sit down to your next meal:

1. Assess your hunger level. Sometimes we eat simply because it’s a time when we usually eat. You need to stop and really tune into your body and think about how hungry you really are.

2. Choose your food carefully. Think about what you already ate that day. Then consider what will satisfy your hungry and your nutrient needs.

3. Cook with love and intention. We energetically impact our food. Make sure that you’re preparing food and putting loving effort into it. You’re cooking a meal in order to nourish and honor your body.

4. Set the stage. Use smaller plates – a salad plate instead of a dinner plate or a smaller bowl instead of the huge bowl (unless your meal is mostly greens!). Make sure your place setting is lovely and appealing.

5. Express gratitude and assess your hunger throughout. Before you eat, you don’t necessarily need to say a prayer, unless that appeals to you. However, taking a moment to feel thankful for the amazing and healthful food you get to enjoy will change the way you approach it.

Finally, what foods will work best for you?

You’ll want to prioritize whole, unprocessed foods. Think fresh fruits, vegetables, nuts, beans, seeds and legumes. You might also incorporate lean proteins like chicken or fish *always considering the quality of these foods – where were they farmed or fished?

If you eat any packaged foods, look at ingredients instead of calories. It’s much more important to consider what is actually in your food before you consider how many calories, fat grams, carbs or protein it contains.

Avoid foods that might be inflammatory or upset  your stomach. Common allergens include dairy, soy and wheat. You’ve got to be a detective and pay super close attention to how you feel after you consume these foods. Some may work for you and others will not. You need to become an expert on your own body.

If you’re ready to really dive deeply into your relationship with food and find the meal plan that helps you achieve your personal best dancer’s body than check out The Dancer’s Best Body Program. This program is a system developed to take you through the self exploration necessary to find the eating style that fuels you and enhances your performance on stage and in the studio. 

The post The Swan Lake Diet: Don’t fall into this trap. appeared first on The Whole Dancer.

The only way to know where you fit in is to try various eating plans and see how you feel. Keep in mind that you might initially feel great eating a particular way but 6 – months later that might change. Stay open to adjusting your eating as you see fit and be inspired to know that different dancers follow different eating styles and still attain their personal best bodies.

Here’s a carnivorous lunch or dinner recipe from Pennsylvania Ballet Dancer Adrianna de Svastich! It is whole foods based and uses full fat ingredients – a recipe that is sure to satisfy after a long day of dancing!

Garlic and Herb Chicken with Asparagus

• 4 boneless skinless chicken breasts
• salt and pepper
• 1 pound asparagus, ends trimmed
• 3 tablespoons butter
• 1 tablespoon minced garlic
• 1 tablespoon dried basil
• 1 tablespoon dried oregano
• 1 teaspoon dried thyme
• 1 teaspoon onion powder
• Fresh basil or Thyme for garnish

The post Herb Chicken and Asparagus : Dancer Recipe Inspiration with Adrianna de Svastich appeared first on The Whole Dancer.

Because City Ballet is one of my favorite companies, I’m very aware of their company dancers and Jenelle Manzi has been on my radar for a long time. She’s absolutely lovely to watch and now I’m happy to report that she’s a beautiful soul both inside and out.

Jenelle and I sat down to chat about her food blog but we also got into her journey in dance and how injury instilled a deep interest in “functional food”.

I hope Jenelle’s story with inspire you to get more curious about how the food you put in your body is impacting your body and it’s ability to heal and thrive. Everyone has different food sensitivities but with some investigative work you can discover what works best for you.

It’s so wonderful to see a dancer who has not only found a clear path for herself but who is committed to sharing her journey and recipes in order to inspire others. With recipes like “Maca Cacao Magic Cookies” and “Maca Mucuna Energy Bites”*, Jenelle’s creations take “indulgent, functional food” to a whole nother level.

*Maca is good for energy, stamina and endurance as well as balancing hormones*

The post Jenelle Manzi on Indulgent, Functional Food appeared first on The Whole Dancer.

You should not drastically cut back on calories or try to restrict yourself. Punishment for a lack of activity is not necessary. Instead, use this opportunity to reconnect to your hunger cues.

Vacations are a particularly advantageous time to reconnect to your bodies needs and desires. There are certain typical vacation factors that make it a good time to reconnect to what you need and want when it comes to fuel.

1. You’re with family or friends most of the time. Since you don’t have time to be alone or bored when you’re on vacation you’ll be less likely to eat unnecessary snacks.

You also may need to adapt to the eating times or preferences of others.

2. Eating out can be a benefit.

Practice picking out the healthiest options possible *hint* this doesn’t mean low fat, no flavor, steamed veggies and nothing else. Yes, load up on veggies either with a salad or side. When you’re not at a restaurant with a focus on healthy options, you may need to craft a meal out of appetizers, salads and sides. Get creative!

Remind yourself that restaurant portions are usually overly generous so it’s unlikely you’ll need to clean your plate to be satisfied (sometimes you will, and that’s ok too).

Restaurant eating can also provide fewer distractions. You’ll be having conversation with those around you but there’s no TV to watch. Put your phone away and tune in fully to your food and company.

3. Once you’re back in your hotel room, food is not super available.

You’ll be away from the snack filled pantries of home. Keep unhealthy snacks out of your hotel room. If you do want to have something in there, trail mix and fruit are great hotel/travel snacks. Also, stock your hotel room with bottled water as you may drink less when you’re out and about exploring a new city.

4. Indulge in things you may not typically eat and savor every taste.

But don’t feel like you need to finish it. A helpful food thought to remember is that it’s unlikely you’ll never encounter any specific food again in your life. Chocolate croissants in France? Maybe not. Chocolate croissants somewhere? Definitely.

After the first TWO bites of something you’ve likely reached your pleasure MAX. After that it’s just excess. If you’re truly hungry go back to the healthy options – don’t fill the void with cake.

5. Rethink your eating routines.

When you’re home and doing the same things each day it’s easy to get into a food rut. Maybe you’re eating the exact same breakfast every day or have gotten into the habit of eating the same portions of things day after day.

On  a trip, you might not eat three full meals in an effort to save some money. Maybe you just eat brunch, a snack and dinner.

Whichever tactics you try out, take advantage of the opportunity to do something different.

The post Reconnecting to your hunger cues. appeared first on The Whole Dancer.

My parents enrolled me in creative movement classes at the local arts council when I was 3 years old, and then I danced at a local ballet studio from age 5-18.

I didn’t figure out I wanted to continue dancing post-high school until quite late, the end of my sophomore year, when I discovered that I could dance and get a college degree.

I’m now studying Dance Pedagogy at Butler University and am about to begin my senior year. I’ve only fallen more in love with dance, as I’ve gotten older.

What is your focus right now?

Right now I’m focusing on how to work within the mechanics of my own body. I’ve been navigating what areas are more difficult and need improvement vs. the ones that come more naturally.

I’d like to be my body’s own engineer and hone in on my technique as I head into my last year of undergrad.

What inspires you to dance?

I’ve always thought of dance as the means to mobilize my soul. When I dance, I feel that I’m truly giving everything I can offer to this world. I’m also a very methodical thinker, and to have something that combines a passionate expression with order and balance, it’s a match made in heaven.

I’ve grown to love being in technique classes as much as performing. To every day start at the barre in first position and do that first port de bras, it’s like opening yourself up to the world; I actually get teary even just thinking about that.

Nothing seems more right to me, that mind/body connection that can be found through dance. When else in life are you thinking about literally every sensation in your body?

My constant fascination with the art is what inspires me, and I can’t see myself losing that wonderment any time soon. 

What are your favorite foods and dancing fuel?

I have so many favorite foods, but my go-to dinner is a plant based bowl. My favorite combination is Mexican-styled roasted sweet potato, broccoli, onion and bell peppers with black beans, quinoa or brown rice, and vegan nacho cheese sauce (made with a base of cashews!). I top that with avocado and/or hemp seeds and I’m good to go.

Some of my other favorite foods include curry, stir fry, fajitas, vegan mac and cheese and avocado toast.

At this point I am plant based with the exception of eggs here and there. I have many reasons for why I eat this way including ethical, environmental and health purposes; but I don’t like to label myself because of how easy it is to feel pressured to maintain perfection.

Most of my favorite foods happen to be vegan, so that’s the kind of food I like to keep in my kitchen. I’ve been eating this way a little over a year now and I’ve honestly never felt better!

Are there any specific things you do to care for your mental health?

I’ve actually written every day in a journal for over 5 years now.

Sometimes it’s a drag and at times I get a little behind in writing, but I’ve found daily journaling to be really important for my mental health. It keeps me checking in with myself at the end of each day, even if it was a busy one.

It gets me asking how I’m doing and what needs to be addressed. Besides that, sleep always helps me with any mental funk.

I’ve also learned how to most effectively process my thoughts. For me I best process information and emotions through talking with another person.

However you best organize your ideas, I think it’s so important to know that about yourself so you can keep your mental health in check.

How do you maintain balance in your life?

I’m very aware of how I’m feeling at all times; I think that’s the biggest thing. If you’re starting to feel grumpy or sad or stressed out, don’t ignore it. Pay attention to your needs; you probably feel the way you do for a reason.

Back to my comment about journaling, that’s a great way I keep myself in check. Some days when I feel “off”, it’s usually because I didn’t go outside, socialize, eat well, or exercise. Or maybe I socialized too much or maybe I did one task for too long.

Take note of those “off” days and learn for you what’s in excess or what’s lacking. 

What do you like to do in your free time?

When I’m not at dance, school, or work, I run a food page called Eating Always with my good friend (@eating.always on instagram) where we post pictures and recipes of our food creations.

I love giving tips and inspiring people to cook great food! Besides that, you’ll find me drinking coffee in my pajamas, riding my bike, talking on the phone with my mom, hanging out with friends, or taking a yoga class.

How do you deal with disappointment in dance? How do you deal when you’re struggling with confidence?

I try to just stay in the zone as much as I can. I go to ballet class, I go to my rehearsals, and I do my homework. I make my bed, eat good food, and remember to shower—the brain loves mini accomplishments.

My advice would be to do what you need to do and don’t let that insecurity impact how you treat others or yourself. Don’t get involved with gossip.

People love to talk trash about others so they can feel better about their own lack of self-confidence. Keep your head low and keep moving forward.

Never be afraid to ask for help or input from teachers. Check in with your mental health and know what works for you.

What does being a ‘Whole Dancer’ mean to you?

To me, a “Whole Dancer” maintains balance both inside and outside the studio. In the studio, a “Whole Dancer” focuses on all areas: artistry, strength, flexibility, technique, and musicality.

The best dancers let their personality shine through artistic expression while still having a solid technique and healthy body. Outside the studio, a “Whole Dancer” eats well, gets plenty of sleep, addresses injury, keeps her mental health in check, and maintains an identity outside of dance.

Anyone can be a “Whole Dancer” as long as their attention is on all aspects of life and dance and they realize it’s all entirely interconnected.

The post The “Whole” College Dancer : Allison Haan 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.

It’s very common to be unsure of how to healthfully implement a plant based eating plan especially in a way that’s going to impact your energy and appearance in a desirable way.

Is plant based eating right for me? Will it help me attain my best body?

What’s the best approach?

Can I get enough protein?

Is vegetarianism going to work well or should I go full on vegan?

These are common questions dancer’s face as they consider a plant focused eating plan.

My personal eating plan is plant – centric and over the years, in addition to my studies as a Health Coach I’ve done supplemental plant based eating courses. I’m so excited to share what I know about eating lots of plants and how it can help you reach optimal health and peak performance.

This topic is a passion of mine so I’m teaming up with Lauren Lovette – Vegan, Choreographer and Principal Ballet Dancer with New York City Ballet for an online workshop on “Going Vegan”. We can’t wait to chat with you and your friends about it. Share this workshop info with other dancers you know who might have interest in this topic!This workshop will take place live on Sunday, August 20th at 5pm EST. Tickets cost $20 and must be purchased by Saturday, August 19th at 11:59pm EST!

The post Plant Based Ballerina – will it help you reach your body goals? appeared first on The Whole Dancer.

It’s not that simple. And when it comes to dancer’s or high level athletes, the quality of the fuel and sufficient quantities is much more important.

Eating too little, when your body is your instrument or tool is directly correlated to injury. Being undernourished also leads to cravings for less beneficial foods (think cake, cookies, ice cream) and lowered immunity.

You’ll end up with more colds and illnesses that can force you out of rehearsals and performances.

In case you haven’t guessed yet, today’s challenge is in the area of food!

After you watch the video, post a comment below and let me know if this will be easy for you or a challenge. And share how you plan to tackle it at each meal!

The more you prioritize the foods I champion in this challenge video, the more you’ll grow to love them.

Our taste buds can totally change and you have the power to change them by consistently choosing the healthier options. Taste buds love the foods they’re with.

Research shows that in as little as two weeks you can alter your food desires.

The post A Healthy Eating Challenge for Dancers appeared first on The Whole Dancer.

My mom gave me this book when I was in my early teens. She trusted it because it was written by a well known ballet star. When I read some of it aloud on Christmas morning she said, “hey wait, give that back!” in horror.

I convinced her to let me keep it and I was strongly influenced by the unhealthy suggestions it offered.

Today, lets tackle this idea that “self – control” is the necessary component to attaining the “ideal” dancers body.

Firstly, the concept of self – control is arguably the #1 contributing factor that makes people feel totally deprived on any eating plan.

You might relate to the feeling that if you can just stay in control of what you put into your mouth you’ll attain the perfect body, be a better dancer and have greater potential for success.

However, modern food research shows us that you actually crave foods because you’re deficient in specific nutrients.

So, the biggest risk with a restrictive diet is that you’re not getting enough nutrients which is leading you to crave unhealthy or processed foods. Not to mention the effects of deficiency on your immune system, your ability to build muscle and maintain strong bones.

Even if you manage to stay “in control” for some time, restrictive eating plans tend to either backfire with major weight gain or result in serious health issues. It’s also worth noting: the desire for control is a cornerstone of anorexia.

This book was published in 1984 when dieting was a whole different world and I think Allegra Kent was writing about the things that were popular at the time that even doctors promoted: low calorie, low fat diets with self – control as the number one factor in all of it.

I also think her goal was to be helpful so this is in no way a personal attack. She and her friends had clearly figured out a way to attain the ideal ballet bodies but now we know that being thin without proper nutrition can lead to injury, shorten your career or even your life.

I don’t suggest you pick up this book for modern, sound advice. I plan to rewrite it entirely but for now, this will be a series I’ll share over the coming weeks because I think a lot of the food myths in The Dancers’ Body Book still persist in the dance world.

I have distinct memories of conversations with friends that occurred in the not so distant past where we said if we could just eat less, we’d have the bodies we desire and all our problems would be solved.

If you’re caught up in this self – control idea as I know I was, it is important to work on your mind – set. And this can be a long journey.

Start by reminding yourself daily that to dance professionally, this body of yours needs to function at its peek. Restriction will not get you there.

Try this mantra (I love a good mantra):

“My body allows me to dance. I will fuel it healthfully and sufficiently without restriction or deprivation.”

Bottom line:

Self – control and eating less is not the answer. 

The post The Dancers’ Body Book – Part 1 appeared first on The Whole Dancer.