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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 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
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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
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
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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
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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
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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 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
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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
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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 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
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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
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
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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,
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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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