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    Food Strategies + Meal Plans

    How-To Create a Positive Relationship with Food and Your Body

    create a positive relationship with food and your body

    Positivity is Possible and an Essential Step You might be stuck in a spiral of body negativity, under eating and then binge eating. It’s possible you’re in a cycle of dieting that’s getting you nowhere (and costing you energy that

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    Jess Spinner December 7, 2020 Food Strategies + Meal Plans, Mindset + Goals No Comments Read more

    Your metabolism isn’t the problem…

    Your metabolism isn’t the problem…

    So now you’re probably saying, ‘ok…then what is?!’ It’s easy to look to your metabolism as the reason your body progress is slow. What if your metabolism isn’t the problem? First, let’s look at the things that likely aren’t keeping

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    Jess Spinner November 3, 2020November 4, 2020 Food Strategies + Meal Plans, Mindset + Goals No Comments Read more

    An Unexpected Way to Deal with Cravings

    An Unexpected Way to Deal with Cravings

    We all face cravings… Eat what you crave. Don’t try to ignore your cravings, that makes it nearly impossible to deal with them. If you instead give into your cravings consistently, the foods you crave with be less special. You

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    Jess Spinner October 28, 2020October 28, 2020 Food Strategies + Meal Plans No Comments Read more

    Stop Dieting. Do this instead.

    happiness is key

    Diets Almost Never Work Long Term Stop Dieting. Do this instead. One of the challenges you might face is the desire to reach a body goal by a deadline. Sometimes there’s an impending audition or performance that you’d like to

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    Jess Spinner October 8, 2020October 8, 2020 Food Strategies + Meal Plans, Mindset + Goals No Comments Read more

    Why honoring your hunger cues is essential.

    hunger cues

    Why honoring your hunger cues is essential… Do you recognize feelings of hunger? How do you respond? If you’ve gotten into the habit of ignoring your feelings of hunger or intentionally under-eating when they come up, it’s time to tune

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    Jess Spinner August 12, 2020August 12, 2020 Food Specifics and Recipes, Food Strategies + Meal Plans No Comments Read more

    What does “healthy” mean to you?

    define healthy for you

    Defining Healthy: A Key to Your Best Body healthy possessing or enjoying good health or a sound and vigorous mentality: a healthy body; a healthy mind. When it comes to food, you’ll find all kinds of opinions as to what actually constitutes

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    Jess Spinner August 5, 2020 Food Strategies + Meal Plans No Comments Read more

    It doesn’t matter “What she eats in a day”

    It doesn’t matter “What she eats in a day”

    It doesn’t matter “What she eats in a day” Those “What I Eat in a Day” posts are everywhere. They’re super popular and total click bate. And while I’m not a fan, I totally understand the appeal. There was a

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    Jess Spinner July 29, 2020July 29, 2020 Food Strategies + Meal Plans, Mindset + Goals 3 Comments Read more

    For Dancers: Intuitive Eating + Eating for Performance

    intuitive eating

    Intuitive Eating and Performance Focused Eating they can coexist When it comes to food, there’s always something buzzy or popular going around. Often times, the food suggestions you’ll find are about eating less or dieting in some way. Intuitive eating

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    Jess Spinner July 9, 2020 Food Strategies + Meal Plans, Health Opinions in Dance No Comments Read more

    Why Healthy Fat won’t make you Fat

    Why Healthy Fat won’t make you Fat

    The Missing Macro say yes to healthy fat Protein, Carbohydrates and Fat are essential Macronutrients. Your body needs them (all of them) to function. Even with the popularity of higher protein and fat diets, dancers tend to be somewhat fat

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    Jess Spinner June 24, 2020June 24, 2020 Food Specifics and Recipes, Food Strategies + Meal Plans No Comments Read more

    Eat with Ease during Quarantine

    Eat with Ease during Quarantine

    Creating your Custom Dancer’s Meal Plan 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

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    Jess Spinner April 22, 2020April 22, 2020 Food Strategies + Meal Plans No Comments Read more
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    • Ideal Height Weight Chart for Dancers
    • Holiday Gift Guide + Giveaway for Dancers
    • How-To Create a Positive Relationship with Food and Your Body
    • Take imperfect action – perfection is holding you back
    • Your metabolism isn’t the problem…
    • An Unexpected Way to Deal with Cravings
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    Please refer to The Whole Dancer Policies when considering a one on one or group coaching program. Health coaching is not intended to diagnose, treat, prevent or cure any disease or condition. It is not intended to substitute for the advice, treatment and/or diagnosis of a qualified licensed professional. All program materials, handouts and content are property of The Whole Dancer. Nothing should be reproduced or distributed without permission.
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