Holiday time is steeped in diet culture. People discuss the likelihood that they’ll gain weight through the holiday season. This inevitably leads to discussion of weight-loss goals for the new year. These messages are all around us, and social media only makes them more pervasive. 

For dancers, there’s also the busyness of Nutcracker, audition season on the horizon, and an overarching feeling that, as a dancer, your body is supposed to stay exactly the same all the time. This is a lot to grapple with mentally. 

Let’s talk through food, Nutcracker season, body image, and the holidays so you can move through this time of year with ease and joy. That’s really what it should be about: JOY. 

How to approach food through Nutcracker Season.

Dancers share a lot of reasons why eating feels hard during a Nutcracker run. I totally get it. I’ve been there, and I’ve personally used Nutcracker time as a reason to eat less.

“I’m too busy.” “My stomach hurts from anxiety.” “There’s no time to prep a meal or eat.”

These things all come up. It’s not in your head. Your stomach might hurt, you don’t have time, you are too busy.

That’s why it’s really important to find easy ways to fuel consistently. Consider signing up for a meal or recipe delivery service. Even though it might be the last thing you want to do, use your day off to shop and prep.

Give yourself permission to buy extra packaged snacks or precut fruits or vegetables even though they might be more expensive. 

Consume extra carbs from easy sources: packaged oatmeal, cereals, crackers, pretzels, or trail mix with dried fruit and candy. Each of these options gives you the carbs your body needs to keep your energy up without tons of digestive burden. 

A dancer’s Nutcracker meal schedule might look like this:

• 8 a.m. Large breakfast with oats, eggs, nut butter, fruit, and yogurt
• 11 a.m. Snacks: a granola bar, and/or yogurt and granola, and/or trail mix
• 12:30 p.m. Lunch of a sandwich and fruit
• 2 p.m. Performance!
• 5 p.m. Small meal or large snack
• 8 p.m. Performance!
• 11 p.m. Dinner with protein, carbohydrates (for refueling), and fat

Too much fiber or fat can be hard on your stomach during such a busy and active time. So, it might work for you to save your veggies for your big, replenishing nighttime meal.

How to approach food through the holiday season.

If you’re balancing holiday parties and gatherings through Nutcracker, or when you finally celebrate at the end of your Nutcracker run, give yourself permission to truly relax and enjoy. 

Sometimes body changes happen through a Nutcracker run because it is so hectic and busy, and many dancers have lowered appetite while performing. This doesn’t mean you don’t need adequate fuel. It should be a top priority to have lots of easy meals available for yourself and to eat larger meals earlier in the day or later when the dancing is done.

When you attend parties, learn to practice food freedom. Allow the desserts and more decadent foods even if you don’t normally eat them. Give yourself permission to truly enjoy the foods you love (now and always). Finally, release the judgment of yourself and others, and zoom out to see the big picture. As already mentioned, most dancers don’t get enough fuel in while performing, therefore those added indulgences are needed to keep your body healthy and strong, and to lower the risk of injuries. 

A positive and resilient body image during Nutcracker and the holidays.

Body changes can shift body image. Sometimes, it’s simply a change in schedule or perception that shifts body image. You might become concerned that you’re losing muscle or strength because performing, while rigorous, isn’t usually the same number of dancing hours as standard class and rehearsal days.

Here are 3 key factors in supporting body image resilience through Nutcracker season:

#1: Build awareness

It sounds simple, common sense even, but the more aware you are of your shifting thoughts and self-image, the better equipped you are to respond.

#2: Use or establish common sense

A big part of the challenge with body image is that our thoughts about our bodies aren’t based in truth. They’re based in fear. You worry about gaining weight from a single food item. You fear body change from a few days off from dancing. 

The reality: body change takes time and is rooted in what you do consistently. If you’re consistently eating well, nourishing your body, supporting dance performance with nutrition, and allowing yourself to enjoy the foods you love, no major fluctuations will occur. Body changes will be small and significantly more detectable to you than anyone else. 

#3: Acknowledge your capabilities

Your body might change but that doesn’t mean it will have any impact on your dancing. You are capable of doing the things asked of you as a dancer even if your body weight goes up or down. And let’s be really clear: losing weight doesn’t instantly make you a better dancer. 

Trust in your skills and capabilities regardless of how you might be feeling about or judging your body on a given day. Body image resilience isn’t about believing your body is perfect and amazing all the time. To the contrary, it’s about knowing your body is good regardless of size, shape, or weight. 

Preparing for upcoming auditions without obsession.

Let the goal for auditions be this: showing up in a body that is healthy, strong, and maintainable. Trying to diet down to your smallest size, knowing you can only stay there with significant restriction, doesn’t serve your dance career in the long term. 

Show up for auditions in a body that you can easily maintain. One that is fueled, nourished, and cared for so you perform at your highest possible level. It’s about showing up with dedication, passion, and artistry that comes from a fully supported approach to your dancing.

Looking for more support on your journey? Schedule your free coaching consultation call. A holistic approach to your dance-life goals is what will truly help you shine and reach your next level: traineeship, paid contract, or promotion.