Ep. 116 - Life-Changing Facts About YOUR Anatomy as an Adult Dancer, with Erica Centola

Ep. 118 - Making Time for Ballet When Your Life Is Already Full with Rebecca Holden

If you've ever felt like ballet is the first thing to get dropped when life gets busy, this episode is for you. I'm joined by Rebecca Holden, a fellow adult dancer who is also a wife, a mom to a son with autism, and a full-time manager  and someone who has figured out how to make ballet a consistent, guilt-free part of her life. We get into the real,  stuff: how she protects her training days when everything else is competing for that time, how she deals with burnout, and how she navigates taking breaks. Rebecca is also someone who dances at the same studio as her son who participates in an inclusive movement program there, and that part of the conversation is so special. 🥹 In this episode: - The difference between balance and juggling and why it matters - How to plan your week so that class actually happens - Why lowering the barrier to show up is the key to consistency - How to protect your training time without guilt when you're a parent or caregiver - Communicating with your family so that your training feels supported - Why over-training can be just as much of a problem as under-training, and how to find your sustainable middle - The unexpected gift of dancing alongside your child If your life is full and ballet keeps getting pushed to the bottom of the list, Rebecca's perspective might be exactly what you need to hear. ☺️ CONNECT WITH REBECCA 👇🏼 Instagram: @rebeccavholden [https://www.instagram.com/rebeccavholden/] TikTok: @rebeccavholden Follow Hannah on Instagram @thebusybunhead [https://www.instagram.com/thebusybunhead] Explore blog posts, merchandise & resources for adult ballet dancers like you at thebusybunhead.com [https://thebusybunhead.com/] Podcast produced by Mission Bridge Media. www.MissionBridgeMedia.com [https://www.missionbridgemedia.com/]

Ep. 117 - How to Prepare for an Adult Ballet Intensive: Everything You Need to Know

If you have a ballet intensive coming up (or you're thinking about doing one) this episode is your complete guide to showing up prepared, taking care of your body, and getting the absolute most out of the experience. I'm walking you through everything: what to do in the week before (including how much to train, and my best tips for rest, fueling and hydrating), how to pack strategically, choosing your footwear, and how to actually navigate the week itself — the social side, the logistics, the evening recovery, and the mindset stuff. Whether it's your first intensive or your tenth, there's something in here for you.🩷 🧳 Download your free packing checklist HERE [https://canva.link/u8e4o9jkf8nzp3x] so you don't forget anything!  TOPICS COVERED: - How to think about your training in the week before (and why cramming doesn't work) - Sleep, hydration, and fueling strategies to arrive feeling your best - Outfit planning and exactly how many leotards and tights to pack - Recovery products you'll be glad you didn't leave at home - How to think strategically about your pointe shoes  - How to be the friendly one (and why it matters more than you think) - Recovery tips for the week (including the hotel trash can ice bath trick) - Releasing the pressure to be perfect (and why that's actually when you learn the most) ✨EPISODE SPONSOR ORZA – Ballet Slippers Designed by a professional dancer, ORZA slippers feature patented shock-absorbing technology to help reduce fatigue, improve stamina, and prevent injuries. Shop at orzabrand.com [https://orzabrand.com/] and use code AFTERCLASS5 for $5 off your order! 🔗 OTHER PRODUCTS MENTIONED Ance Recovery Sneakers [https://ancerecovery.com/] Mini foam roller [https://amzn.to/4vBB0kH] (Amazon affiliate link) Electrolyte Packets [https://amzn.to/49PTLIZ] (Amazon affiliate link) Follow Hannah on Instagram @thebusybunhead [https://www.instagram.com/thebusybunhead] Explore blog posts, merchandise & resources for adult ballet dancers like you at thebusybunhead.com [https://thebusybunhead.com/] Podcast produced by Mission Bridge Media. www.MissionBridgeMedia.com [https://www.missionbridgemedia.com/]

Ep. 116 - Life-Changing Facts About YOUR Anatomy as an Adult Dancer, with Erica Centola

If you've ever received a correction in class and thought, "Why won't my body won't just do that.." this episode is for you. I'm back with Erica Centola, founder of Tournesol Dance and creator of The Ballet Body Blueprint, for a conversation that I genuinely wish I'd had at the very beginning of my ballet journey. We walk through the anatomy that actually determines what ballet looks and feels like in your unique body... Not a generic "ballerina body." YOUR body. We cover: - Foot shape: the difference between high arches and "flat" feet, what each type does well, and how to train smarter based on what you actually have - Leg shape: straight vs. knock-kneed vs. bow-legged, and how each of these affects your balance, turning, and overall line - Hip socket placement: how it affects turnout, what a healthy hip socket actually looks like, and why chasing flat turnout can be working against you - Torso length: the little-known factor that explains things like why some people are "natural turners" and others struggle to control their turns If you just keep hitting walls and experiencing the same frustrations, training harder probably isn't the answer. You might just need the facts of your anatomy so you can train smarter. Whether you're brand new to ballet or have been dancing for years, this conversation will change the way you see yourself in the studio. CONNECT WITH ERICA 👇🏼 The Ballet Body Blueprint: online.tournesoldance.com [https://online.tournesoldance.com/] Instagram: @ericacentola [https://www.instagram.com/ericacentola/ ], @tournesoldance [https://www.instagram.com/tournesoldance/] and @rochesteradultballetcompany [https://www.instagram.com/rochesteradultballetcompany/] EPISODE SPONSOR ✨ O'MARA SPRUNG FLOORS A family-owned business building sprung floors for dancers for over 30 years. Their ballet practice floor features a Marley non-slip surface over a professionally engineered sprung floor with 70% shock absorption. Built to protect your body so you can keep dancing! Shop at sprungfloors.com [https://sprungfloors.com/] Use code AFTERCLASS10 for 10% off your ballet practice floor! Follow Hannah on Instagram @thebusybunhead [https://www.instagram.com/thebusybunhead] Explore blog posts, merchandise & resources for adult ballet dancers like you at thebusybunhead.com [https://thebusybunhead.com/] Podcast produced by Mission Bridge Media. www.MissionBridgeMedia.com [https://www.missionbridgemedia.com/]

Ep. 115 - Understanding Musicality in Ballet and How to Develop it, with Chelsea Weidmann

Musicality is one of those qualities teachers ask for constantly, and yet almost never explain. "Be more musical. Feel the music. Let it move through you..." But what does that actually mean? In this episode, I'm back with Chelsea Weidmann, The Geeky Ballerina, as part of our ongoing series unpacking the elements of artistry she identified in her thesis on Artistry in Ballet. Today's topic: musicality — one of the most personal and most debated elements of all. In this episode we talk about whether musicality is something you're born with or something you can learn, why so many dancers can hear the music but struggle to translate it into their body (and why that's ok!) and Chelsea's clarifying framework for musicality (including elements like rhythm, tempo, dynamics, and more!) If you've ever been told to be more musical but had no idea where to start, this episode will give you a framework, a language, and some practical tools to actually get there. 🎶 CONNECT WITH CHELSEA 👇🏼 Website: www.geekyballerina.com [https://www.geekyballerina.com/] Book: Artistry Inside Ballet Technique, Vol 1 [https://amzn.to/494aJmn] (Amazon affiliate link) EPISODE SPONSOR ✨ ORZA - Ballet Slippers Designed by a professional dancer, ORZA slippers feature patented shock-absorbing technology to help reduce fatigue, improve stamina, and prevent injuries. Shop at orzabrand.com [https://orzabrand.com/] | Use code AFTERCLASS5 for $5 off your order! CATCH UP ON OUR ELEMENTS OF ARTISTRY SERIES BELOW:  ELEMENT #1 BREATH [https://www.buzzsprout.com/2308046/episodes/18614761] ELEMENT #2 SOMATIC AWARENESS [https://www.buzzsprout.com/2308046/episodes/18908364] ELEMENT #3 LINE [https://www.buzzsprout.com/2308046/episodes/19093575] Follow Hannah on Instagram @thebusybunhead [https://www.instagram.com/thebusybunhead] Explore blog posts, merchandise & resources for adult ballet dancers like you at thebusybunhead.com [https://thebusybunhead.com/] Podcast produced by Mission Bridge Media. www.MissionBridgeMedia.com [https://www.missionbridgemedia.com/]

Ep. 114 - Ballet Hacks Every Adult Dancer Should Know

In this episode, I'm sharing some of my favorite ballet hacks — the tips, tricks, and discoveries that have made my life as an adult dancer easier and more comfortable. Some I figured out on my own, some were passed along by teachers or fellow dancers, and all of them are things I actually do/use and swear by, like: - The nipple cover situation no one talks about (and the product that finally solved it for me) - Using toe spacers in your ballet slippers (NOT just for pointe shoes) to reduce bunion discomfort - The waistband modifications that will change how you feel in your tights  - How to turn convertible tights into stirrup tights so you can wear the brands you actually love - A simple spray that fixes heel slippage in pointe shoe (plus a bonus tip that makes it even more effective) - A hack for healthier, happier hair (while you dance)  PRODUCTS MENTIONED 🔗 Nipple Covers by Cakes [https://cakesbody.com/products/grippy-cakes-circles] (grippy version) Toe Spacers by Russian Pointe  [https://www.rpcollection.com/products/toe-spacers-wide?variant=48016783376688](size medium) Spray Rosin by Bloch [https://www.dancesupplies.com/products/bloch-rosin-spray?_pos=1&_sid=f1aa9c575&_ss=r] Hair Mask by RCA Skincare [https://www.rcaskincare.com/shop/p/nourish-and-grow-hair-solution] (use code AFTERCLASS10 for 10% off your order!) EPISODE SPONSOR ✨ Frenchies Hairpins The official brand for ballerinas who love a good hair moment! Shop premium hairpins and new luxury scrunchies in real silk and luxurious velvet. https://frenchieshairpins.com [https://frenchieshairpins.com/] | Code AFTERCLASS10 for 10% off! Follow Hannah on Instagram @thebusybunhead [https://www.instagram.com/thebusybunhead] Explore blog posts, merchandise & resources for adult ballet dancers like you at thebusybunhead.com [https://thebusybunhead.com/] Podcast produced by Mission Bridge Media. www.MissionBridgeMedia.com [https://www.missionbridgemedia.com/]