You’re likely well into a new season of dancing. If you’ve been following a balanced meal plan, fueling yourself as needed and dancing throughout the day you’ve likely regained much of your strength and dancer’s physique. If you haven’t, stay calm – here are some tips to ensure that you bounce back over the next few weeks.

Photo credit: Kaur Ilves via Visual hunt / CC BY-ND

Tip #1 – Front load your meals with the good stuff. Every single meal including breakfast will be improved if you start it off with some greens. Aim for half the plate.

Some easy ways to make this happen – if you eat eggs saute some kale or broccoli as an accompaniment, if you eat oatmeal pulse some cauliflower in your food processor and add it to the mix, if you enjoy an AM smoothie add kale, spinach or even lightly steamed frozen zucchini – it creates a thicker texture without adjusting flavor!

Tip #2Cross – train to meet your goals – Click to read. Going overboard especially if you’re back to 8 – 9 hours of dance/rehearsals is counterproductive. Find a balance and focus on specific areas that need more strength and control.

Tip #3 – Create a recipe database. Dancers are busy. You might be holding down a second job or going to school while pursuing your professional career. The last thing you want to do after a long day is spend an hour cooking a healthy dish. Find recipes and go – to meals that take less than 25 minutes or at least require minimal effort.

Tip #4 – Meal Prep. Spend 1 – 2 hours on the weekend prepping some food. Invest in a rice cooker (you can get one for as little as $15) and make rice for the week. Cook some quinoa on the stove. Make a big kale salad – click for my go – to recipe. I watch Netflix on my iPad while I do this so it’s not total drudgery haha.

Check out this related post :   Plant Based Ballerina - will it help you reach your body goals?

Tip #5 – If you have bigger goals around your body, go easy on yourself. It’s easy to fall into a perfectionist mindset around food – dancers especially tend to do this. If you’re in a habit of denying yourself then going overboard do your best to get to the root of that habit.

For more on this topic, check out this YouTube Video :

And grab The Whole Dancer Cheatsheet of 50 Tips to Get Back in Shape by CLICKING HERE!


All changes to your body should be a gradual process. That way you can ensure that you’re maintaining health and strength as you move forward.

Share your healthy strategy for regaining your strength and confidence in the comments below!

Time to get back in shape