wellness + lifestyle

Nov 224 min read

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...

fortify your dancing - key nutrients for injury prevention in dancers

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...

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

stress + nutrition: how dancers can stay calm under pressure

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

what dancers cannot control during casting season: embracing food freedom + letting go

Melissa

Oct 12 min read

what dancers cannot control during casting season: embracing food freedom + letting go

Casting season can stir up a mix of emotions—excitement, anxiety, and sometimes frustration. As dancers, it’s natural to want to control eve

what dancers can control during casting season: focus on fueling, self-care, and balance

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

Melissa

Apr 92 min read

navigating the anti-diet movement

You are all probably pretty familiar with the Anti-Diet Movement - a movement of nutrition and wellness professionals who endorse concepts l

Melissa

Feb 84 min read

dancers + caffeine: a helpful combo?

While caffeine consumption has become deeply ingrained in our daily routines, it's essential to recognize that it's NOT a requirement to get

Melissa

Jan 94 min read

rest. replenish. reconnect.

You’ve just finished a very busy, very stressful few weeks that culminated in the absolute best performance high you’ve ever experienced. No

Melissa

Nov 17, 20233 min read

navigating the holidays

As the holiday season unfolds, we say hello to limited daylight. We usher in a joyful stretch from Thanksgiving through Valentine's Day, a s

Melissa

Oct 31, 20233 min read

too busy to eat?

Life as a dancer is a whirlwind of activity, from early morning rehearsals to late-night performances, leaving little time for those all-imp

you can't AI your health: the limits of tech in wellness

Melissa

Sep 12, 20232 min read

you can't AI your health: the limits of tech in wellness

Do you find comfort in tracking your steps, sleep, and even emotional trends with wearables like Fitbit? You're not alone. But let's not for

Melissa

Aug 2, 20233 min read

the caffeine buzz ☕

Caffeine - love it, hate it, need it, avoid it - whatever your relationship is with caffeine it’s helpful to understand what it is, how it c

popping the pill: nutritional implications of birth control for dancers

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

Melissa

Jul 13, 20232 min read

prioritize your #2 💩

Not sure about y'all, but when I travel it's very apparent that my #2 becomes my #1 priority... And yes, we're talking about bowel rhythm,

Melissa

Apr 5, 20233 min read

basic nutrition for the hormone cycle

It's essential to fuel our bodies with the right nutrients to support each phase of the cycle. In this post, we'll dive deeper into the nutr

time change effecting the spring in your step?

Melissa

Mar 21, 20233 min read

time change effecting the spring in your step?

If you're still struggling with feeling awake in the morning or having trouble falling asleep at night, you're not alone. The combination of

Melissa

Mar 15, 20233 min read

It’s the Cycle of Life

Life is full of cycles - from the rhythms of exercise and sleep to the ups and downs of emotions. At the center of it all are hormone cycles

Melissa

Feb 14, 20232 min read

eMpower your team

I was reminded last week how vital it is that dancers have their own team of health professionals to eMpower performance and support the ent

ongoing reading list + suggested listening

Melissa

Jul 18, 20224 min read

ongoing reading list + suggested listening

eMpower performance recommended reads + listens!