dancer health | eMpower wellness

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

build resilience with nutrition: performance season prep

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...

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

recovery nutrition: nurture your artistry

Melissa

Dec 19, 20234 min read

recovery nutrition: nurture your artistry

The curtain has fallen on another mesmerizing holiday performance season. You’re now caught in a whirlwind of emotions—elation from the appl

Melissa

Oct 16, 20233 min read

I'm injured... now what?

As we find ourselves getting deeper into Nutcracker season, the stage is set for both seasoned performers and budding talents to shine. Howe

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

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

decoding bmi: what you need to know about body mass index

Melissa

Sep 26, 20233 min read

decoding bmi: what you need to know about body mass index

BMI, or Body Mass Index, is a term frequently tossed around in discussions about health and obesity. But what exactly is BMI, and does it tr

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,

embracing true health: beyond body weight

Melissa

Jun 28, 20233 min read

embracing true health: beyond body weight

Understanding the intricate relationship between nutrients, performance, and the demands of dance and athleticism is crucial. However, let’s

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

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

Nov 14, 20226 min read

prioritize the dancer

I awoke to a disturbing Instagram story post from one of my favorite ballet dancers and it definitely fired me up. So… I took class, experie

Melissa

Nov 1, 20224 min read

immune boosters - internal (part two)

I was recently pretty sick and stuck in bed for a few days, and it was just the reminder I needed that we're currently at the start of...

Melissa

Oct 18, 20223 min read

immune boosters - external (part one)

Keep reading for my quick tips to keep your immune system strong as we head into this year's season of runny + raw noses. This two-part seri

Melissa

Sep 6, 20225 min read

NSAID what?

NSAIDs - can’t live with ‘em, can’t live without ‘em. Basically says every performance athlete ever. Well… what are they? NSAIDs are...

Melissa

Jul 25, 20222 min read

this is my dancer's body

What is written below first appeared as a social media post on april 5, 2021. It rings just as true today as it did a year ago and, I...