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Dance Fitness & Health

Your body is your medium when you are a dancer, so it's best to stay as fit and healthy as possible. Here are some of our favorite workouts, recipes and…

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Nutrition for Dancers - Dance Nutrition

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Nutrition for Dancers - Dance Nutrition

Nutrition for Dancers - Dance Nutrition

Dance Fitness & Health

Ballet Conditioning, Conditioning Workouts, Ballet Body, Ballet Moves, Ballet Workout, Dancer Workout, Dance Coach, Dance Technique, Adult Ballet

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Discount Dance- Dance Apparel and Lifestyle

Discount Dance- Dance Apparel and Lifestyle

Dance Fitness & Health

Do you have an interest in nutrition, food, or helping others? Many dancers inquire about the road to becoming an expert in nutrition for dancers. This article will share tips for you to consider if interested in blending your passions for dance and wellness! Nutrition And Dietetics, Nutrition Education, Advanced Practice Nurse, Resident Adviser, Academic Studies, Board Exam, Biochemistry, Microbiology

Nutrition And Dietetics

Nutrition Education

Advanced Practice Nurse

Resident Adviser

Academic Studies

Do you have an interest in nutrition, food, or helping others? Many dancers inquire about the road to becoming an expert in nutrition for dancers. This article will share tips for you to consider if interested in blending your passions for dance and wellness!

Nutrition for Dancers - Dance Nutrition

Nutrition for Dancers - Dance Nutrition

Dance Fitness & Health

Gentle nutrition is about making food choices that support your mind-body connection. It enables you to make choices that help you feel good physically, fuel you energetically, & satisfy you mentally. It encompasses the idea of eating a nourishing salad & adding the dressing guilt-free. It also involves eating a cookie because you want it & stopping when feeling full because you’re satisfied. Continue reading to learn why gentle nutrition is important for dance nutrition. Nutrition Science, Nutrition Facts Label, Applied Nutrition, Performance Goals, Food Rules, Chosen Foods, Mind Body Connection

Nutrition Science

Nutrition Facts Label

Applied Nutrition

Performance Goals

Mind Body Connection

Gentle nutrition is about making food choices that support your mind-body connection. It enables you to make choices that help you feel good physically, fuel you energetically, & satisfy you mentally. It encompasses the idea of eating a nourishing salad & adding the dressing guilt-free. It also involves eating a cookie because you want it & stopping when feeling full because you’re satisfied. Continue reading to learn why gentle nutrition is important for dance nutrition.

Nutrition for Dancers - Dance Nutrition

Nutrition for Dancers - Dance Nutrition

Dance Fitness & Health

There is what seems like an endless row of bread at the supermarket. You spot a darker loaf “Made With Whole Grains and Seeds.” You skim the label, add it to your bag. Within the same minute, you second-guess your choice for a more appealing “white” loaf but since you’ve read that fiber is “healthy,” you skip it, and move on. Was your bread choice the right one? If you’ve ever felt conflicted around your food choices & nutrition in dancers, then it’s time we dissect the reasons behind them. Healthier You, Whole Grain, Doughnut, Supermarket, Improve Yourself, Choices

Improve Yourself

There is what seems like an endless row of bread at the supermarket. You spot a darker loaf “Made With Whole Grains and Seeds.” You skim the label, add it to your bag. Within the same minute, you second-guess your choice for a more appealing “white” loaf but since you’ve read that fiber is “healthy,” you skip it, and move on. Was your bread choice the right one? If you’ve ever felt conflicted around your food choices & nutrition in dancers, then it’s time we dissect the reasons behind them.

Nutrition for Dancers - Dance Nutrition

Nutrition for Dancers - Dance Nutrition

Dance Fitness & Health

Periods are a pain. But is it normal for female dancers to have an irregular or even a nonexistent cycle? No. It may be common, but irregular and/or nonexistent periods can signify a more significant medical issue. There are two types of “missing periods.” The first is delayed onset of menstruation, AKA primary amenorrhea, & the second (for the purpose of this article, more concerning type) is secondary amenorrhea. Let’s review why this might happen & what a dancer can do to prevent/solve it. Girl Dancers, Female Dancers, Solving, Primary, Period, Prevention, Two By Two

Periods are a pain. But is it normal for female dancers to have an irregular or even a nonexistent cycle? No. It may be common, but irregular and/or nonexistent periods can signify a more significant medical issue. There are two types of “missing periods.” The first is delayed onset of menstruation, AKA primary amenorrhea, & the second (for the purpose of this article, more concerning type) is secondary amenorrhea. Let’s review why this might happen & what a dancer can do to prevent/solve it.

Nutrition for Dancers - Dance Nutrition

Nutrition for Dancers - Dance Nutrition

Dance Fitness & Health

Three balanced meals help to build the basic framework for any dancer’s fueling plan, and most often, adding snacks to the mix is essential to sustain a dancer’s energy for busier days. But, busy schedules filled with classes & back-to-back rehearsals can make this an impractical goal. If you can't eat a full meal, dancers should optimize their snack game, considering timing, convenience, & balance. Homemade Energy Balls, Turkey Roll Ups, Dinner Help, Fruit And Nut Bars, Homemade Trail Mix, Whole Grain Cereals, Game Snacks, Dry Coconut

Homemade Energy Balls

Turkey Roll Ups

Fruit And Nut Bars

Homemade Trail Mix

Whole Grain Cereals

Three balanced meals help to build the basic framework for any dancer’s fueling plan, and most often, adding snacks to the mix is essential to sustain a dancer’s energy for busier days. But, busy schedules filled with classes & back-to-back rehearsals can make this an impractical goal. If you can't eat a full meal, dancers should optimize their snack game, considering timing, convenience, & balance.

Nutrition for Dancers - Dance Nutrition

Nutrition for Dancers - Dance Nutrition

Dance Fitness & Health

Let’s be serious, “tips for gaining weight” is probably not the most searched question on Google these days. But for a handful of dancers, weight gain is a necessary step towards a stronger and injury-free performance. If you’re unsure about where your weight stands, it’s recommended that you reach out to a licensed medical professional such as a Registered Dietitian Nutritionist to better assess your weight and health status. Until then, let’s discuss tips for gaining weight in a healthy way. High Heat Cooking, Healthy Weight Gain, Intuitive Eating, Protein Sources, Sports Nutrition, Health Professionals, Eating Plans

High Heat Cooking

Healthy Weight Gain

Intuitive Eating

Protein Sources

Sports Nutrition

Health Professionals

Let’s be serious, “tips for gaining weight” is probably not the most searched question on Google these days. But for a handful of dancers, weight gain is a necessary step towards a stronger and injury-free performance. If you’re unsure about where your weight stands, it’s recommended that you reach out to a licensed medical professional such as a Registered Dietitian Nutritionist to better assess your weight and health status. Until then, let’s discuss tips for gaining weight in a healthy way.

Nutrition for Dancers - Dance Nutrition

Nutrition for Dancers - Dance Nutrition

Dance Fitness & Health

How do we decipher truth vs trend in regards to dance nutrition, dancer health, & dancer wellness? Dancers are artists & athletes. Trusting credentialed practitioners, such as Registered Dietitian Nutritionists/a dance nutritionist, helps to maximize a dancer’s strength & endurance in a way that promotes sustainable habits without the risk for injury and burnout. Let's dive into various reasons why dancers should consult with a Registered Dietitian Nutritionist for health & wellness coaching. Nutrition Coach, Nutrition Advice, Nutrition Information, Health And Nutrition, Health And Wellness

Nutrition Coach

Nutrition Advice

Nutrition Information

Health And Nutrition

Health And Wellness

How do we decipher truth vs trend in regards to dance nutrition, dancer health, & dancer wellness? Dancers are artists & athletes. Trusting credentialed practitioners, such as Registered Dietitian Nutritionists/a dance nutritionist, helps to maximize a dancer’s strength & endurance in a way that promotes sustainable habits without the risk for injury and burnout. Let's dive into various reasons why dancers should consult with a Registered Dietitian Nutritionist for health & wellness coaching.

Nutrition for Dancers - Dance Nutrition

Nutrition for Dancers - Dance Nutrition

Dance Fitness & Health

Food is often associated w/ our abilities on stage: strength, mental clarity, endurance are just some benefits of a balanced plate. Sleep also impacts our performance potential. An insufficient nights sleep can have detrimental effects on a dancer’s well-being. While a regular individual needs at least 7 hours of sleep each night, a dancer who is actively training and performing should aim for more; at least 8 hours to support optimal muscle recovery. Head to my blog for dancers for more tips. 7 Hours Of Sleep, 8 Hours, Foods High In Magnesium, Benefits Of Whole Grains, Mind Diet, Sleeping Too Much, Bodily Functions

7 Hours Of Sleep

Foods High In Magnesium

Benefits Of Whole Grains

Sleeping Too Much

Bodily Functions

Food is often associated w/ our abilities on stage: strength, mental clarity, endurance are just some benefits of a balanced plate. Sleep also impacts our performance potential. An insufficient nights sleep can have detrimental effects on a dancer’s well-being. While a regular individual needs at least 7 hours of sleep each night, a dancer who is actively training and performing should aim for more; at least 8 hours to support optimal muscle recovery. Head to my blog for dancers for more tips.

Nutrition for Dancers - Dance Nutrition

Nutrition for Dancers - Dance Nutrition

Dance Fitness & Health

Affordable groceries are an important part of meal prep and meal plans for dancers, and Trader Joe’s makes it easy to find exciting options that are both nourishing and delicious. To help you navigate these options, I’m sharing my 10 favorite TJ’s staples! The best part? They’re ready-to-eat. Simply toss them in your meals or as part of a balanced snack. Dancer Diet, Trader Joe’s, Pantry Staples, Joes, Meal Prep, Meal Planning, Grocery

Affordable groceries are an important part of meal prep and meal plans for dancers, and Trader Joe’s makes it easy to find exciting options that are both nourishing and delicious. To help you navigate these options, I’m sharing my 10 favorite TJ’s staples! The best part? They’re ready-to-eat. Simply toss them in your meals or as part of a balanced snack.

Nutrition for Dancers - Dance Nutrition

Nutrition for Dancers - Dance Nutrition

Dance Fitness & Health

Weight loss, fat loss, and muscle gain are just a few common concerns I hear from dancers looking to adjust their lifestyles. We know that restrictive dieting isn’t a sustainable path towards these goals, but it’s a tempting route when striving to change the way we look. Regardless, is it okay to have body goals? Can we strive for these changes in a sustainable way? Or do such goals require some bit of restrictive control over our eating & exercise habits? Is It Okay, Gain Muscle, Connor, Healthy Weight, Body Goals, Fat

Weight loss, fat loss, and muscle gain are just a few common concerns I hear from dancers looking to adjust their lifestyles. We know that restrictive dieting isn’t a sustainable path towards these goals, but it’s a tempting route when striving to change the way we look. Regardless, is it okay to have body goals? Can we strive for these changes in a sustainable way? Or do such goals require some bit of restrictive control over our eating & exercise habits?

Nutrition for Dancers - Dance Nutrition

Nutrition for Dancers - Dance Nutrition

Dance Fitness & Health

Muscle Building

Smart snacking is key to a dancer’s energy throughout the day. Dancers often rely on convenient, packable, non-perishable dancing snack options. But sometimes, misguided food fears can make the concept of snacking tough to implement. Despite its sweet & salty flavor, trail mix can get a bad rep. But, such a snack can be better constructed to build a nutrient profile that resembles a muscle-building & tissue-healing superstar. To learn why this snack is a great option for dancers, keep reading.

Nutrition for Dancers - Dance Nutrition

Nutrition for Dancers - Dance Nutrition

Dance Fitness & Health

Nutrition for dancers performance is a key aspect of a dancer’s life. But what about when we’re unable to perform? When dealing with an injury, dancers face physical, mental, & emotional distress. Proper nutrition, support, and guidance, can help dancers navigate this trying time. Building a recovery plan that supports a dancer’s physical, mental, & emotional well-being is essential for returning to the studio. To get you feeling your best, let’s build A Dancer’s Toolbox for Injury Recovery. Nerves Function, Bone Strength, Muscle And Nerve, Injury Recovery, Physical Stress, Soy Products, Fatty Fish, Macronutrients

Nerves Function

Muscle And Nerve

Injury Recovery

Physical Stress

Nutrition for dancers performance is a key aspect of a dancer’s life. But what about when we’re unable to perform? When dealing with an injury, dancers face physical, mental, & emotional distress. Proper nutrition, support, and guidance, can help dancers navigate this trying time. Building a recovery plan that supports a dancer’s physical, mental, & emotional well-being is essential for returning to the studio. To get you feeling your best, let’s build A Dancer’s Toolbox for Injury Recovery.

Nutrition for Dancers - Dance Nutrition

Nutrition for Dancers - Dance Nutrition

Dance Fitness & Health

Fiber is a buzz-worthy topic worth learning about! Despite the official recommendation for adults to consume 25-30 grams of dietary fiber per day, the average intake for Americans rests at about half. Between busy schedules & constant physical exertion, dancers need fiber to regulate energy levels, maintain satiation, & encourage a moving digestive system. Since fiber is an essential component of dance nutrition, let’s discuss why/how you can assure that your fiber needs are met. Ballerina Diet, Bloating After Eating, Sources Of Soluble Fiber, Fiber Supplements, Fiber Diet, Food Supply

Bloating After Eating

Sources Of Soluble Fiber

Fiber Supplements

Fiber is a buzz-worthy topic worth learning about! Despite the official recommendation for adults to consume 25-30 grams of dietary fiber per day, the average intake for Americans rests at about half. Between busy schedules & constant physical exertion, dancers need fiber to regulate energy levels, maintain satiation, & encourage a moving digestive system. Since fiber is an essential component of dance nutrition, let’s discuss why/how you can assure that your fiber needs are met.

Nutrition for Dancers - Dance Nutrition

Nutrition for Dancers - Dance Nutrition

Dance Fitness & Health

Healthy Meal Plans

Endless options of any one type or brand of food can be daunting. And as dancers continue to experience financial strain throughout the novel COVID-19 pandemic, access to quality food options is made even more stressful. But how can dancers continue to fuel optimally despite these obstacles? Dive into my 3 key steps for navigating the grocery store which help in creating healthy meal plans for dancers. And, don’t forget to grab your free grocery guide!

Nutrition for Dancers - Dance Nutrition

Nutrition for Dancers - Dance Nutrition

Dance Fitness & Health

For busy dancers, frozen foods might just be the saving grace of a post-performance recovery meal. But from a nutrition perspective, these can be hit or miss with higher-than-recommended sodium counts and questionable ingredients. We can, however, consider a few helpful tips to turn frozen meals into a nourishing option for the healthy dancer. Healthy Frozen Meals, Frozen Food, Recovery Food, Saving Grace, Sodium, Canning, Helpful Tips

Healthy Frozen Meals

For busy dancers, frozen foods might just be the saving grace of a post-performance recovery meal. But from a nutrition perspective, these can be hit or miss with higher-than-recommended sodium counts and questionable ingredients. We can, however, consider a few helpful tips to turn frozen meals into a nourishing option for the healthy dancer.

Nutrition for Dancers - Dance Nutrition

Nutrition for Dancers - Dance Nutrition

Dance Fitness & Health

Whole-food snack combos are essential to meal plans for dancers. But with little time to build a balanced snack during performance season, convenience is super helpful. Snack bars are practical & readily available when hunger strikes. Keeping an emergency snack bar in your dance bag ensures that your body remains properly fueled throughout the day. With endless options, choosing a bar that fuels performance can be challenging. I'll dive into 3 steps to choosing a balanced snack or snack bar. Healthy Packaged Snacks, Whole Food Recipes, Snack Recipes, Hunger Strike, Dance Bag, Snack Bar

Healthy Packaged Snacks

Whole Food Recipes

Whole-food snack combos are essential to meal plans for dancers. But with little time to build a balanced snack during performance season, convenience is super helpful. Snack bars are practical & readily available when hunger strikes. Keeping an emergency snack bar in your dance bag ensures that your body remains properly fueled throughout the day. With endless options, choosing a bar that fuels performance can be challenging. I'll dive into 3 steps to choosing a balanced snack or snack bar.

Nutrition for Dancers - Dance Nutrition

Nutrition for Dancers - Dance Nutrition

Dance Fitness & Health

Praise yourself. 2020 was a hard year. Stress of returning to in-person dancing following a prolonged quarantine can be overwhelming. You might find yourself relying on controlling behaviors (calorie-counts & weight checks) as a means to “get back into shape.” Though this might feel comforting at first, it’s putting you at risk for a damaged relationship w/ your plate, your body, and dance nutrition. You should also ease yourself back into the studio w/ patience. Here are a few tips to consider. Bloated Belly, Stress Less, Coping Mechanisms, Injury Prevention, Stomach, Finding Yourself

Coping Mechanisms

Injury Prevention

Finding Yourself

Praise yourself. 2020 was a hard year. Stress of returning to in-person dancing following a prolonged quarantine can be overwhelming. You might find yourself relying on controlling behaviors (calorie-counts & weight checks) as a means to “get back into shape.” Though this might feel comforting at first, it’s putting you at risk for a damaged relationship w/ your plate, your body, and dance nutrition. You should also ease yourself back into the studio w/ patience. Here are a few tips to consider.

Nutrition for Dancers - Dance Nutrition

Nutrition for Dancers - Dance Nutrition

Dance Fitness & Health

With body ideals at the forefront of the industry, dancers are vulnerable to perfectionistic behaviors surrounding food & body. High expectations & striving to perfect the imperfect creates an environment prone to obsessive tendencies/comparative behaviors. And while this seemingly harmless trait can be motivating, those who strive for the unattainable often feel inferior & limited. If your perfectionism is limiting you, consider these steps to build a more sustainable path. Perfectionism, En Pointe, High Expectations, Im Not Perfect, Dancers, Healthy

High Expectations

With body ideals at the forefront of the industry, dancers are vulnerable to perfectionistic behaviors surrounding food & body. High expectations & striving to perfect the imperfect creates an environment prone to obsessive tendencies/comparative behaviors. And while this seemingly harmless trait can be motivating, those who strive for the unattainable often feel inferior & limited. If your perfectionism is limiting you, consider these steps to build a more sustainable path.

Nutrition for Dancers - Dance Nutrition

Nutrition for Dancers - Dance Nutrition

Dance Fitness & Health

If you follow me on IG, you’re likely toying with the idea of demolishing food restrictions. You’re sick of a restrictive mindset that leads you out of control around food. But despite this, you’re holding back from taking the plunge into intuitive eating for dancers: you’re REALLY scared of gaining weight. Letting go of this fear is the ticket to a fulfilling dance career. Today I’m sharing why you need to stop fearing weight gain. Dance Careers, Weight Gain, Body Types, Fear

If you follow me on IG, you’re likely toying with the idea of demolishing food restrictions. You’re sick of a restrictive mindset that leads you out of control around food. But despite this, you’re holding back from taking the plunge into intuitive eating for dancers: you’re REALLY scared of gaining weight. Letting go of this fear is the ticket to a fulfilling dance career. Today I’m sharing why you need to stop fearing weight gain.

Nutrition for Dancers - Dance Nutrition

Nutrition for Dancers - Dance Nutrition

Dance Fitness & Health

From an athletic perspective, caffeine is considered an ergogenic aid, which are known to enhance mood, improve alertness/cognitive function, & heighten performance. Caffeine can also heighten concentration, improving your ability to learn new choreography. Research even supports caffeine’s ability to mobilize fat & spare muscle glycogen. But despite these pros, caffeine has its flaws. Continue reading to find out whether your daily habit is benefiting your performance or hindering it. Mood Enhancers, Micronutrients, Athletic Performance, Daily Habits

Athletic Performance

From an athletic perspective, caffeine is considered an ergogenic aid, which are known to enhance mood, improve alertness/cognitive function, & heighten performance. Caffeine can also heighten concentration, improving your ability to learn new choreography. Research even supports caffeine’s ability to mobilize fat & spare muscle glycogen. But despite these pros, caffeine has its flaws. Continue reading to find out whether your daily habit is benefiting your performance or hindering it.

Nutrition for Dancers - Dance Nutrition

Nutrition for Dancers - Dance Nutrition

Dance Fitness & Health