Lets keep it simple:

Getting back in shape doesn’t have to stress you out. 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.

Get back in dancing shape

5 Tips to get you Started:

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 #2:

Cross – train to meet your goals. 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.

Check out this related post :   Is this why you're not ready for your best body?

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 the habit of denying yourself then going overboard do your best to get to the root of that habit.

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The Whole Dancer Guide to Become an Expert on Your Body:


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

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

photo of The Whole Dancer founder Jess Spinner by Danielle Faretra

Time to get back in dancing shape.

Jess Spinner

Jess is a former professional ballet dancer turned Holistic Health, Nutrition, and Lifestyle Coach for high level dancers. She founded The Whole Dancer in 2015 after identifying a greater need for balance, wellness and support in the dance world. Since The Whole Dancer was founded, Jess has worked with 100's of dancers worldwide at top companies and schools. She has been featured in or written for Dance Magazine, Dance Teacher Magazine, Pointe Magazine, and Dance Spirit Magazine.

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