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be proactive this performance season
Injuries can sideline even the most dedicated dancers, but building proactive habits can help reduce the risk and keep you performing at...
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Melissa
Nov 54 min read
fortify your dancing - key nutrients for injury prevention in dancers
Fall is a busy time for dancers, and maintaining injury-free performance is a top priority. In this post, we’ll explore the nutrients...
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Melissa
Oct 224 min read
immune boosting foods for dancers
As dancers, the fall season can be a whirlwind of rehearsals, performances, and increased demands on your body. With so much going on, your
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Melissa
Oct 84 min read
stress + nutrition: how dancers can stay calm under pressure
Dancers thrive on the stage, but the pressures of performance and long hours of rehearsals can take a toll both physically and mentally. Whi
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Melissa
Sep 243 min read
what dancers can control during casting season: focus on fueling, self-care, and balance
Casting season can bring excitement, anticipation, and sometimes stress. While it’s easy to get caught up in factors that feel out of your c
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Melissa
Sep 174 min read
build resilience with nutrition: performance season prep
Our ability to jump, turn, stretch, and repeat day after day demands a unique kind of resilience—one that isn’t achieved solely through...
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Melissa
Sep 34 min read
snack prep is a must for dancers: tips for fueling performance
You're racing from your last rehearsal of the day to your teaching gig across town where you'll spend the next 4.5 hours teaching young,...
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Melissa
Apr 222 min read
fueling your summer dance program: why a flexible nutrition plan is essential
Picture this: it's the peak of summer, the studio feels like an oven, and you're drenched in sweat. You're only halfway through the day, but
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Melissa
Feb 262 min read
creatine... for dancers?
Creatine – a powerhouse composed of three amino acids (methionine, glycine, and arginine), plays a pivotal role in fueling muscle contractio
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Melissa
Feb 63 min read
essentially nonessential? a deeper look at amino acids: glutamine
Protein in essential - but what are the building blocks?
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Melissa
Nov 8, 20233 min read
performance nutrition: protein
Protein is a crucial component of a dancer's diet. It not only provides the energy needed to keep up with rigorous training and performances
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Melissa
Oct 10, 20233 min read
myth or fact: calorie edition
Calories are a topic of constant discussion in the world of food and nutrition. However, amid the countless conversations, myths and misunde
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Melissa
Oct 3, 20232 min read
pulling the curtain back on calories
Calories. They seem to be everywhere, don't they? From food labels to Google searches, Reels, TikTok, and countless other sources. Let's emb
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Melissa
Sep 19, 20233 min read
fueling excellence: energy requirements for dancers
Did you know that the energy requirements (often stated in calorie numbers) you see listed for the average person, or even the average athle
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Melissa
Jul 19, 20233 min read
popping the pill: nutritional implications of birth control for dancers
The recent availability of an over-the-counter (OTC) birth control pill has sparked discussions about its accessibility and the nutritional
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Melissa
Jun 21, 20233 min read
the essential role of fats in performance nutrition
Fat - a word that often raises eyebrows and concerns when it comes to nutrition. But let’s set the record straight: eating fat does not make
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Melissa
Jun 14, 20232 min read
unlock the power of macronutrients: the mighty carbohydrate
In this blog post series, we'll dive into "The Big Three" macronutrients and explore how they support your performance nutrition. Today, we’
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Melissa
May 30, 20233 min read
performance nutrition 101
Welcome to the world of performance nutrition, a science and practice that focuses on fueling your body with the right nutrients to enhance
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Melissa
May 23, 20239 min read
battle of the bars: my protein bar review
Protein bars have become a popular snack option for people who lead busy lifestyles or are always on-the-go. In this review, I’ll take a clo
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Melissa
Apr 19, 20233 min read
dance nutrition: myth or fact?
Dance requires strength, agility, and endurance, making proper nutrition essential for performance and injury prevention. However, common nu
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