The Whole Dancer helping you achieve a sustainable approach to food, your body, dance, and life

In this episode, we’re redefining what a “dance nutrition plan” really means — because it’s not about shrinking your body. It’s about fueling for strength, recovery, and confidence in your dancing.

You’ll learn how to build a flexible, supportive approach to nutrition that enhances performance, supports bone health and mental wellness, and helps you feel truly at home in your body.

We’ll explore:

• The Stress–Adaptation Cycle and wh...

Everyone sees the beauty, grace, and effortlessness of dance — but behind the curtain, professional dancers face immense daily stress. In this episode, Jess Spinner of The Whole Dancer dives into the hidden pressures of the profession — from the early days of training to the realities of company life — and explores how perfectionism, people-pleasing, and burnout can take hold long before a contract is ever signed.

Through personal s...

Relationships in dance can lift you up—or hold you back. In this episode, we’re exploring how to cultivate the positive, supportive connections that help you grow as both a dancer and a person. 💫
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Whether it’s your teachers, friends, or fellow company members, the relationships you build can shape your confidence, motivation, and overall well-being.

🎧 Listen in for insights on creating healthy boundaries, recognizing re...

Conquering Comparison In Dance Workshop: SIGN UP HERE

Comparison is one of the biggest hurdles dancers face — and the common advice to “just stop comparing” doesn’t actually work. The truth? Comparison is automatic. But you can change how you respond to it.

In this episode, I share a client story that sparked a powerful reframe: turning comparison into support. You’ll learn practical steps to:

✨ Notice when comparison shows up
✨ Re...

In this powerful episode, we’re challenging the outdated and damaging concept of the “ideal” dancer body. Inspired by a real conversation in my group coaching program, I’m sharing the unconventional advice that helped dancers feel relief, freedom, and power — starting with this: you don’t need to know your weight.

We’ll explore why the scale isn’t a true measure of your value, how focusing on numbers can harm your performance and we...

Your food relationship — how you think, feel, and act around food — shapes everything from your energy to your performance.

In this episode, we explore why this often-overlooked foundation matters before you focus on food choices or physique goals.

You'll reflect on the influences that shaped your current mindset, unpack outdated beliefs, and start imagining a more peaceful, supportive connection to food.

Whether you feel stuck ...

In this episode, we tackle a common fear dancers have during summer break: “What if I’m already out of shape?” Whether your layoff just started or you’re a few weeks in, that creeping worry can feel loud—and discouraging. I’ll walk you through how to shift your mindset around summer downtime, why this break might actually support your dancing long-term, and how to approach movement and fueling without pressure or panic.

If you’ve be...

Audition season goal: land a paid dance job.
Reality: it might take a few tries—and that’s okay.

In this episode, we explore how to reduce stress and stay motivated with an inspired backup plan—a path that still supports your dance career without feeling like a detour. You'll learn how to:

• Identify what’s missing (training, experience, exposure)

• Build a plan that excites you, not one that feels like giving up

• Use location, m...

In the world of professional ballet today, there’s a structure that can leave dancers feeling stuck. Before you can get a paid company position, you often have to go through years of trainee programs, 2nd company positions, or other-named post pre-professional training programs. It’s a slow process.

This podcast episode will help you bring strategy to the experience.

Need support on your journey? Schedule a complimentary coa...

In this episode, I’m opening up about my own experiences with body changes throughout my dance journey—navigating puberty, dealing with layoffs, and adjusting to life after stepping away from the stage.

But I know I’m not alone. So many dancers face intense aesthetic pressures and struggle with how their bodies change over time. We’ll talk about the emotional toll this can take and how we can all work toward embracing these changes...

Throughout the audition season, you want to take some time after each audition to assess and reflect. This podcast episode provides practical tips and tasks to help you grow through the audition process.

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That growth is going to help you show up with more confidence so you can get closer to your next career steps.

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For additional support through audition season, sign up for a free audition coaching consultation.

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Struggling wi...

The Nutcracker season is incredibly busy for most dancers. Between holidays, rehearsals, performing, and more...it's just a lot to take on.

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You don't want to feel exhausted and burnt out when all is said and done. To avoid the burnout you have to support yourself (or get support) through the season.

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List for support, advice, and tips.

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Purple Carrot (affiliate link)

Book your coaching consultation.

Reach out by email: jess@the...

I was really surprised to see that I haven't talked about body image on the podcast much (at all?). This is an incredibly important topic and today's episode is quite actionable.

Give it a listen and let me know what you think.

If you'd like to read my Pointe Magazine Article on Building Body Image Resilience, click here.

Are you ready to stop fixating on your body and food and find ease in your dance journey? Schedule your com...

There are a number of areas of necessary preparation for Auditions:

• The practical.
• The mindset.
• The long game.

So much is possible through the audition process. The hardest part is staying calm and confident. This episode shares how to do that.

Heres's the Pointe Magazine Article I reference in the episode.

• Reach Your Healthiest Body in Time for Company Auditions

Looking for more support? Book yo...

Very often, dancers think that nutrition knowledge is what they need to achieve their "best" bodies for dance. In a lot of cases, it's not the first (or most important) thing that you should focus on.

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This podcast episode dives into that concept and helps you discover what might need your attention instead.

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Have a question? Email me: jess@thewholedancer.com

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Interested in exploring healthy, nutrition, and lifesty...