The Whole Dancer helping you achieve a more balanced approach to food, your body, dance, and life
By Jess Spinner
As a dancer you are living your dreams. You should not just survive but thrive and love every minute. This podcast was created to support you to feel your best in mind, body, and spirit.
Founder and host Jess Spinner shares insights, information, and actionable steps to help you gain self-awareness to approach dance in ways that feel good. You can reach your goals, feel happy, AND feel balanced.
The Whole Dancer helping you achieve a more balanced approach to food, your body, dance, and lifeDec 13, 2023
Pro Dancer Season Review Process
As one season wraps, it's essential to review what went well and what you'd like to see change for next season.
This episode share key areas to consider and shift for your highest level of achievement in the future.
For Pro Dancer Group Coaching, schedule your consultation here. Questions? Email me: jess@thewholedancer.com
What is "balance" in ballet?
Can the concept of balance in dance truly exist? How can you apply it to your own dance journey? What's the value in spending time discovering balance for yourself?
This episode dives into those important questions.
Ready for support? Schedule a coaching consultation.
Thrive Through Audition Stress
Every single week (if I’m being honest, almost every day), I’m connecting with clients who are going through the audition process. The dancers I work with are at every stage in their careers. I’m working with 17-year-olds going through it for the first time, dancers in their mid-20s trying to transition to a new company or a better-paying company, and even seasoned pros at the top of their careers looking for a more supportive environment to work in.
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There’s certainly some variation in the different stages of life and career, but there’s also a big constant: the audition process sucks. It’s long, it’s stressful, and it’s full of uncertainty. This process leaves you questioning your body, your ability, your potential, and just about every decision you’ve made in your life.
Can Dancers Set Weight Loss Goals?
There's a lot to unpack with this topic. I've addressed it before but never so blatantly. Give this a listen and let me know your thoughts!
If you're in need of support and you have a strong desire to change your body for dance, let's connect. Set up a free coaching consultation here.
Refreshing Your Food Mindset for the New Year
When the new year hits, so do all the diet, exercise, and body-related messages. You start hearing even more about what foods are “good” or “bad” and what you “should” or “shouldn’t” be eating.
That’s why now is a great time to refresh and strengthen your food mindset. You can set yourself up for an easy-going holiday as well as a self-loving start to the new year.
Ready for support on your journey? Schedule your coaching consultation here.
Dancers: Here's how to survive holiday meals.
Holiday meals can be stressful. The timing of them is challenging between Nutcracker, impending auditions, and upcoming casting decisions.
Here are some ways to calm your mind and enjoy the day.
If you'd rather read about this topic, check out this post on The Whole Dancer blog.
Taking Action and Getting Nowhere
When it comes to your body, food, body image, mindset, and approach to life, it's possible you've got a lot of shifts you'd like to make.
There's so much information out there that can help you make those changes but something may be holding you back. This episode talks through the challenges with taking consistent action.
Ready for a bold action step? Set up your coaching consultation call here.
Coffee Talk 10.18.23
Coffee talk is a pretty loosely organized chat about topics that are relevant to you and The Whole Dancer.
In this chat you'll hear about:
- Food changes in colder weather
- Audition emails!
- More thoughts on your body changing
If you're looking for audition support be sure to sign up for the FREE Audition Success Workshop: https://www.thewholedancer.com/audition-success
Auditions and Your Body
Are you worried about your body as you look ahead to the audition process? This episode is for you.
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Pointe Magazine Article: 5 Tips for Achieving Your Healthiest Body in Time for Auditions
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FREE Audition Success Workshop
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5 Game Changing Tactics to Dance Better, Happier, and Healthier
5 Game Changing Tactics to Dance Better, Happier, and Healthier.
It is possible to dance your best and love yourself through the process. There are 5 areas that require your focus in order to do your best dancing and to enjoy every moment. Give this episode a listen to find out what they are.
Mentioned in this episode:
Your Food Needs as a Dancer
So many dancers would love to know exactly what to eat. Well, good news and bad news is that there's no perfect eating plan that all dancers should adhere to.
In this pod ep. you'll discover some essential considerations to find out the best way of eating for you.
Dancer-your body will change.
It's time to accept that your body will change. As you pursue dance and beyond, body changes should be expected and accepted.
This episode will provide some ways to work on acceptance, to be aware of expected changes, and to move through body change in an empowered way.
*NEW* Podcast Relaunch!! Can "balance" exist in serious dance pursuits?
This is the return to podcasting at The Whole Dancer so I wanted to start with a topic that encompasses a big part of the mission and work I do with The Whole Dancer.
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Can balance exist? I believe it can but it requires you to be super aware and intentional in your dance and life experience. You'll learn how to prioritize balance so you can dance and feel your best.
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Want to get in touch to share feedback or to ask a question? Email me! Jess@thewholedancer.com or visit thewholedancer.com
65 - Friends and Body Negativity - How to Deal
Today Jess talks about not getting sucked into other dancers' body negativity.
There is a huge need for greater awareness of health, wellness and balanced lifestyle in the dance world. We’re so focused on what goes on in the studio and on stage that we convince ourselves that nothing else matters.
The truth is, when you find balance and health in your life, you’ll be a better dancer.
The Whole Dancer podcast a place for you to learn new skills in self-care, healthy eating, cross training, spirituality, and goal setting. As a dancer you are living your dreams.
This Show is Sponsored by:
64 - My College Dance Experience!
Today Jess talk about her experience dancing in college.
There is a huge need for greater awareness of health, wellness and balanced lifestyle in the dance world. We’re so focused on what goes on in the studio and on stage that we convince ourselves that nothing else matters.
The truth is, when you find balance and health in your life, you’ll be a better dancer.
The Whole Dancer podcast a place for you to learn new skills in self-care, healthy eating, cross training, spirituality, and goal setting. As a dancer you are living your dreams.
This Show is Sponsored by:
62 - When to Choose Sleep over Working Out
Today Jess talks about when to choose sleep over working out/cross - training.
There is a huge need for greater awareness of health, wellness and balanced lifestyle in the dance world. We’re so focused on what goes on in the studio and on stage that we convince ourselves that nothing else matters.
The truth is, when you find balance and health in your life, you’ll be a better dancer.
The Whole Dancer podcast a place for you to learn new skills in self-care, healthy eating, cross training, spirituality, and goal setting. As a dancer you are living your dreams.
This Show is Sponsored by:
61 - Practices for Clear Skin (from food to skincare)
Today Jess give us best practices for maintaining clear skin from nutrition to skincare products.
There is a huge need for greater awareness of health, wellness and balanced lifestyle in the dance world. We’re so focused on what goes on in the studio and on stage that we convince ourselves that nothing else matters.
The truth is, when you find balance and health in your life, you’ll be a better dancer.
The Whole Dancer podcast a place for you to learn new skills in self-care, healthy eating, cross training, spirituality, and goal setting. As a dancer you are living your dreams.
This Show is Sponsored by:
59 - Benefits of taking class somewhere new
Today Jess talks to us about the benefits of taking dance classes somewhere different or new.
There is a huge need for greater awareness of health, wellness and balanced lifestyle in the dance world. We’re so focused on what goes on in the studio and on stage that we convince ourselves that nothing else matters.
The truth is, when you find balance and health in your life, you’ll be a better dancer.
The Whole Dancer podcast a place for you to learn new skills in self-care, healthy eating, cross training, spirituality, and goal setting. As a dancer you are living your dreams.
This Show is Sponsored by:
58 - Dance with Energy Even in the Heat of Summer
Today Jess speaks about keeping your energy levels high even during the summer heat.
There is a huge need for greater awareness of health, wellness and balanced lifestyle in the dance world. We’re so focused on what goes on in the studio and on stage that we convince ourselves that nothing else matters.
The truth is, when you find balance and health in your life, you’ll be a better dancer.
The Whole Dancer podcast a place for you to learn new skills in self-care, healthy eating, cross training, spirituality, and goal setting. As a dancer you are living your dreams.
This Show is Sponsored by:
57 - Q+A with Lauren Ritchie of The Dance Podcast
Today Lauren speaks with Lauren Ritchie from the The Dance Podcast.
There is a huge need for greater awareness of health, wellness and balanced lifestyle in the dance world. We’re so focused on what goes on in the studio and on stage that we convince ourselves that nothing else matters.
The truth is, when you find balance and health in your life, you’ll be a better dancer.
The Whole Dancer podcast a place for you to learn new skills in self-care, healthy eating, cross training, spirituality, and goal setting. As a dancer you are living your dreams.
This Show is Sponsored by:
56 ~ NYCB dancer Jenelle Manzi talks indulgent and functional foods
In today's episode Jess talks with NYCB dancer Jenelle Manzi about indulgent and functional foods.
There is a huge need for greater awareness of health, wellness and balanced lifestyle in the dance world. We’re so focused on what goes on in the studio and on stage that we convince ourselves that nothing else matters.
The truth is, when you find balance and health in your life, you’ll be a better dancer.
The Whole Dancer podcast a place for you to learn new skills in self-care, healthy eating, cross training, spirituality, and goal setting. As a dancer you are living your dreams.
This Show is Sponsored by:
55 ~ 3 Things Holding You Back from Reaching Your Body Goals
In today's episode Jess discusses the 3 things holding you back from reaching your body goals.
There is a huge need for greater awareness of health, wellness and balanced lifestyle in the dance world. We’re so focused on what goes on in the studio and on stage that we convince ourselves that nothing else matters.
The truth is, when you find balance and health in your life, you’ll be a better dancer.
The Whole Dancer podcast a place for you to learn new skills in self-care, healthy eating, cross training, spirituality, and goal setting. As a dancer you are living your dreams.
This Show is Sponsored by:
54 ~ Guilty Eating
In today's episode Jess discusses what to do if you feel guilty whenever you eat indulgent foods
There is a huge need for greater awareness of health, wellness and balanced lifestyle in the dance world. We’re so focused on what goes on in the studio and on stage that we convince ourselves that nothing else matters.
The truth is, when you find balance and health in your life, you’ll be a better dancer.
The Whole Dancer podcast a place for you to learn new skills in self-care, healthy eating, cross training, spirituality, and goal setting. As a dancer you are living your dreams.
This Show is Sponsored by:
53 ~ How to respond to overeating
In today's episode Jess discusses how to respond when you overeat.
There is a huge need for greater awareness of health, wellness and balanced lifestyle in the dance world. We’re so focused on what goes on in the studio and on stage that we convince ourselves that nothing else matters.
The truth is, when you find balance and health in your life, you’ll be a better dancer.
The Whole Dancer podcast a place for you to learn new skills in self-care, healthy eating, cross training, spirituality, and goal setting. As a dancer you are living your dreams.
This Show is Sponsored by:
52 ~ The #1 Key to Increasing your confidence in life and in dance.
In today's episode Jess discusses the #1 Key to Increasing your confidence in life and in dance.
There is a huge need for greater awareness of health, wellness and balanced lifestyle in the dance world. We’re so focused on what goes on in the studio and on stage that we convince ourselves that nothing else matters.
The truth is, when you find balance and health in your life, you’ll be a better dancer.
The Whole Dancer podcast a place for you to learn new skills in self-care, healthy eating, cross training, spirituality, and goal setting. As a dancer you are living your dreams.
The Dancer's Best Body Waitlist : http://www.thewholedancer.com/waitlist/ Email me : jess@thewholedancer.com Join the email list : http://www.thewholedancer.com/tipsThis Show is Sponsored by:
47 - The 5 - Hour Food Rule.
Today Jess discusses the 5 - Hour Food Rule. One food rule every dancer should follow for consistent energy and to reach your best body goals.
There is a huge need for greater awareness of health, wellness and balanced lifestyle in the dance world. We’re so focused on what goes on in the studio and on stage that we convince ourselves that nothing else matters.
The truth is, when you find balance and health in your life, you’ll be a better dancer.
The Whole Dancer podcast a place for you to learn new skills in self-care, healthy eating, cross training, spirituality, and goal setting. As a dancer you are living your dreams.
The Dancer's Best Body Waitlist : http://www.thewholedancer.com/waitlist/ Email me : jess@thewholedancer.com Join the email list : http://www.thewholedancer.com/tipsThis Show is Sponsored by:
Learn more about the programs offered:
41 ~ How to move into a New Year with passion and purpose.
Today Jess discusses how to move into 2018 with passion and purpose.
There is a huge need for greater awareness of health, wellness and balanced lifestyle in the dance world. We’re so focused on what goes on in the studio and on stage that we convince ourselves that nothing else matters.
The truth is, when you find balance and health in your life, you’ll be a better dancer.
The Whole Dancer podcast a place for you to learn new skills in self-care, healthy eating, cross training, spirituality, and goal setting. As a dancer you are living your dreams.
The Dancer's Best Body Waitlist : http://www.thewholedancer.com/waitlist/ Email me : jess@thewholedancer.com Join the email list : http://www.thewholedancer.com/tipsThis Show is Sponsored by:
Learn more about the programs offered:
40 ~ Are detox teas and cleanses a good idea for dancers?
Today discusses the question, are detox teas and cleanses a good idea for dancers?
There is a huge need for greater awareness of health, wellness and balanced lifestyle in the dance world. We’re so focused on what goes on in the studio and on stage that we convince ourselves that nothing else matters.
The truth is, when you find balance and health in your life, you’ll be a better dancer.
The Whole Dancer podcast a place for you to learn new skills in self-care, healthy eating, cross training, spirituality, and goal setting. As a dancer you are living your dreams.
Reference to detox links mentioned in the show:
This Show is Sponsored by:
Learn more about the programs offered:
39 ~ Good Competition vs. Bad Competition in Ballet
Today Jess discusses Good competition vs. Bad Competition in ballet
There is a huge need for greater awareness of health, wellness and balanced lifestyle in the dance world. We’re so focused on what goes on in the studio and on stage that we convince ourselves that nothing else matters.
The truth is, when you find balance and health in your life, you’ll be a better dancer.
The Whole Dancer podcast a place for you to learn new skills in self-care, healthy eating, cross training, spirituality, and goal setting. As a dancer you are living your dreams.
This Show is Sponsored by:
Learn more about the programs offered:
38 ~ Cravings!
Today Jess talks to us about CRAVINGS!
There is a huge need for greater awareness of health, wellness and balanced lifestyle in the dance world. We’re so focused on what goes on in the studio and on stage that we convince ourselves that nothing else matters.
The truth is, when you find balance and health in your life, you’ll be a better dancer.
The Whole Dancer podcast a place for you to learn new skills in self-care, healthy eating, cross training, spirituality, and goal setting. As a dancer you are living your dreams.
This Show is Sponsored by:
Learn more about the programs offered:
36 - Organize your ballet company audition prospects.
On this episode, Jess provides advice on how to best organize your ballet company auditions.
If you would like one-on-one coaching on how to do your BEST during the audition process, contact Jess at the Whole Dancer and participate in the Audition Session.
There is a huge need for greater awareness of health, wellness and balanced lifestyle in the dance world. We’re so focused on what goes on in the studio and on stage that we convince ourselves that nothing else matters.
The truth is, when you find balance and health in your life, you’ll be a better dancer.
The Whole Dancer podcast a place for you to learn new skills in self-care, healthy eating, cross training, spirituality, and goal setting. As a dancer you are living your dreams.
This Show is Sponsored by:
Learn more about the programs offered:
35 ~ Audition Workshop from The Whole Dancer
Audition Workshop from The Whole Dancer : Find out what we'll cover at the free online audition workshop from The Whole Dancer and how to sign up!
There is a huge need for greater awareness of health, wellness and balanced lifestyle in the dance world. We’re so focused on what goes on in the studio and on stage that we convince ourselves that nothing else matters.
The truth is, when you find balance and health in your life, you’ll be a better dancer.
The Whole Dancer podcast a place for you to learn new skills in self-care, healthy eating, cross training, spirituality, and goal setting. As a dancer you are living your dreams.
This Show is Sponsored by:
Learn more about the programs offered:
32 - Part 3 - Cardio for Dancers - Is It Even Necessary?
Part 3 of the Dancer's Best Body Program bonus class with Tanya of Bulletproof Ballerina where Jess and Tanya discuss cardio for dancers and whether it is necessary?
There is a huge need for greater awareness of health, wellness and balanced lifestyle in the dance world. We’re so focused on what goes on in the studio and on stage that we convince ourselves that nothing else matters.
The truth is, when you find balance and health in your life, you’ll be a better dancer.
The Whole Dancer podcast a place for you to learn new skills in self-care, healthy eating, cross training, spirituality, and goal setting. As a dancer you are living your dreams.
Learn more about the programs offered:
31 - Part 2 of The Dancer's Best Body Program
Part 2 of The Dancer's Best Body Program bonus class with Tanya of Bulletproof Ballerina where we discuss the missing link to your technique, lengthening your muscles and creating your ideal cross training plan and schedule!
There is a huge need for greater awareness of health, wellness and balanced lifestyle in the dance world. We’re so focused on what goes on in the studio and on stage that we convince ourselves that nothing else matters.
The truth is, when you find balance and health in your life, you’ll be a better dancer.
The Whole Dancer podcast a place for you to learn new skills in self-care, healthy eating, cross training, spirituality, and goal setting. As a dancer you are living your dreams.
Learn more about the programs offered:
30 ~ Part 1 of The Dancer's Best Body Program
There is a huge need for greater awareness of health, wellness and balanced lifestyle in the dance world. We’re so focused on what goes on in the studio and on stage that we convince ourselves that nothing else matters.
The truth is, when you find balance and health in your life, you’ll be a better dancer.
The Whole Dancer podcast a place for you to learn new skills in self-care, healthy eating, cross training, spirituality, and goal setting. As a dancer you are living your dreams.
Learn more about the programs offered:
29 - Interview with "Whole Dancer" in Transition, Julianne Blunt.
Julianne discusses her dance journey from late start to Butler University to the anticipation of starting her first Studio Company position.
There is a huge need for greater awareness of health, wellness and balanced lifestyle in the dance world. We’re so focused on what goes on in the studio and on stage that we convince ourselves that nothing else matters.
The truth is, when you find balance and health in your life, you’ll be a better dancer.
The Whole Dancer podcast a place for you to learn new skills in self-care, healthy eating, cross training, spirituality, and goal setting. As a dancer you are living your dreams.
Learn more about the programs offered:
28 - Unsupportive Parents
Today on the Whole Dancer Podcast, Jess discusses how to talk to parents who don't support your dancing dreams.
There is a huge need for greater awareness of health, wellness and balanced lifestyle in the dance world. We’re so focused on what goes on in the studio and on stage that we convince ourselves that nothing else matters.
The truth is, when you find balance and health in your life, you’ll be a better dancer.
The Whole Dancer podcast a place for you to learn new skills in self-care, healthy eating, cross training, spirituality, and goal setting. As a dancer you are living your dreams.
Learn more about the programs offered:
26 - Dietary Fat for Dancers - could this be the missing Macro to reaching your personal best dancer's body?
There is a huge need for greater awareness of health, wellness and balanced lifestyle in the dance world. We’re so focused on what goes on in the studio and on stage that we convince ourselves that nothing else matters.
The truth is, when you find balance and health in your life, you’ll be a better dancer.
The Whole Dancer podcast a place for you to learn new skills in self-care, healthy eating, cross training, spirituality, and goal setting. As a dancer you are living your dreams.
Learn more about the programs offered:
25 ~ Mastering Protein - The Dancer's Favorite Macronutrient.
On today's episode Jess discusses a dancer's favorite macronutrient.
24 - Carbohydrate's for Dancers
There is a huge need for greater awareness of health, wellness and balanced lifestyle in the dance world. We’re so focused on what goes on in the studio and on stage that we convince ourselves that nothing else matters.
The truth is, when you find balance and health in your life, you’ll be a better dancer.
The Whole Dancer podcast a place for you to learn new skills in self-care, healthy eating, cross training, spirituality, and goal setting. As a dancer you are living your dreams.
Learn more about the programs offered:
22 ~ Tips for staying motivated over the summer
Tips for staying motivated over the summer during the times when you're not dancing or performing.
There is a huge need for greater awareness of health, wellness and balanced lifestyle in the dance world. We’re so focused on what goes on in the studio and on stage that we convince ourselves that nothing else matters.
The truth is, when you find balance and health in your life, you’ll be a better dancer.
The Whole Dancer podcast a place for you to learn new skills in self-care, healthy eating, cross training, spirituality, and goal setting. As a dancer you are living your dreams.
Learn more about the programs offered:
21 ~ How to cross - train during performance week
How to cross - train during performance week and a post performance food plan.
There is a huge need for greater awareness of health, wellness and balanced lifestyle in the dance world. We’re so focused on what goes on in the studio and on stage that we convince ourselves that nothing else matters.The truth is, when you find balance and health in your life, you’ll be a better dancer.
The Whole Dancer podcast a place for you to learn new skills in self-care, healthy eating, cross training, spirituality, and goal setting. As a dancer you are living your dreams.
Learn more about the programs offered:
20 - The needed mental preparation for a stellar performance
The truth is, when you find balance and health in your life, you’ll be a better dancer.
The Whole Dancer podcast a place for you to learn new skills in self-care, healthy eating, cross training, spirituality, and goal setting. As a dancer you are living your dreams.
This Show is Sponsored by:
Learn more about the programs offered:
19 - Master your pre - performance fuel plan
The truth is, when you find balance and health in your life, you’ll be a better dancer.
The Whole Dancer podcast a place for you to learn new skills in self-care, healthy eating, cross training, spirituality, and goal setting. As a dancer you are living your dreams.
This Show is Sponsored by:
Learn more about the programs offered:
18~ Grocery Shopping for Dancers: getting the most for your money!
Grocery shopping guide for dancers : getting the most for your money!
There is a huge need for greater awareness of health, wellness and balanced lifestyle in the dance world. We’re so focused on what goes on in the studio and on stage that we convince ourselves that nothing else matters.The truth is, when you find balance and health in your life, you’ll be a better dancer.
The Whole Dancer podcast a place for you to learn new skills in self-care, healthy eating, cross training, spirituality, and goal setting. As a dancer you are living your dreams.
Learn more about the programs offered:
17 - Have You Reached Your Personal Best Body?
The truth is, when you find balance and health in your life, you’ll be a better dancer.
The Whole Dancer podcast a place for you to learn new skills in self-care, healthy eating, cross training, spirituality, and goal setting. As a dancer you are living your dreams.
This Show is Sponsored by:
Learn more about the programs offered:
16 ~ How stress impacts your ability to reach your best body and how to cope with it and move forward.
The truth is, when you find balance and health in your life, you’ll be a better dancer.
The Whole Dancer podcast a place for you to learn new skills in self-care, healthy eating, cross training, spirituality, and goal setting. As a dancer you are living your dreams.
This Show is Sponsored by:
Learn more about the programs offered:
15 ~ What if audition season doesn't go as planned?
The truth is, when you find balance and health in your life, you’ll be a better dancer.
The Whole Dancer podcast a place for you to learn new skills in self-care, healthy eating, cross training, spirituality, and goal setting. As a dancer you are living your dreams.
This Show is Sponsored by:
Learn more about the programs offered:
14 - Choosing Between Job Offers/Summer Dance Programs
The truth is, when you find balance and health in your life, you’ll be a better dancer.
The Whole Dancer podcast a place for you to learn new skills in self-care, healthy eating, cross training, spirituality, and goal setting. As a dancer you are living your dreams.
This Show is Sponsored by:
Learn more about the programs offered:
13 ~ A big factor in your success!
The truth is, when you find balance and health in your life, you’ll be a better dancer.
The Whole Dancer podcast a place for you to learn new skills in self-care, healthy eating, cross training, spirituality, and goal setting. As a dancer you are living your dreams.
This Show is Sponsored by:
Learn more about the programs offered: