25 grams of fiber per day, how to eat enough fiber

How to Eat 25 Grams of Fiber and Still Hit Your Macros

Over the last month, we’ve discussed the benefits of hitting your daily fiber intake goals. We’ve also covered how probiotics and fiber work together to maintain a healthy gut. Today we’re discussing the HOW of it all: how to eat 25 grams of fiber per day and still hit your macros. 

At first, it might feel impossible.

I mean, a lot of foods advertised as “high fiber” disappointingly contain just 2 grams of fiber per serving. And, as we’ve learned previously, a lot of our dietary fiber will come from carbohydrates like whole grains, fruits, and vegetables. 

So, the question becomes:

Okay then, how do I hit my goal of 25-30 grams of fiber per day and hit my macros?”

The answer?

Intentionality.

It’s true; when you’re first trying to consume 25 grams of fiber per day, being intentional about your food choices is helpful. 

First, take a look at how you eat regularly. Odds are, if you are at this point of fine-tuning your diet, you have some staple foods you eat that you know will help you reach your macro goals.

If this is the case, are there any foods you could swap in to get a little bit more fiber?

Let’s take a look at our meals each day.

 

Breakfast

For example, every morning I like to start my day with a piece of toast before my coffee and protein. 

However, while I was mindful of eating lower-carb bread, I wasn’t optimizing how much fiber that bread was giving me. A quick run to the store and now a single piece of toast gets me started with a whopping 3-5 grams of fiber in the morning! And the carbs are still relatively low!

If toast isn’t your thing, swap out your eggs for protein oatmeal. One cup of oatmeal will generally get you 4 grams of fiber and if you add a handful of berries you can boost that number to 7 grams!

I know what you’re thinking, “But oatmeal is a lot more carbs than eggs, and a high-fiber toast likely is too.”

High-fiber breads like Ezekial bread clock in at about 15 grams of carbohydrates per slice. And one cup of cooked oatmeal is only 27 grams of carbs. 

Add a protein shake or egg whites to either of these meals and you’ve got yourself a well-balanced breakfast packed with fiber, carbs, and protein to kickstart your day and keep you feeling full.

 

Lunch 

Lunch is probably my favorite meal of the day. It gives you a forced break midday to sit down and tune into your body. It also happens to have a lot of opportunities to get some extra fiber in!

If you’re a sandwich kinda dancer then please, feel free to use the high-fiber bread swap again and get yourself another 6-10 grams of fiber from your bread alone. 

Are you a pasta fiend? Great! Try swapping out your regular pasta for chickpea (or other legume-based) pasta. This can add a lot of fiber to your diet without affecting your macros much at all. 

More of a salad person? Salads are an awesome way to pack your diet full of fiber. Not only do they tend to be high-volume foods, but the toppings you can add to them are endless!

Add a scoop of brown rice, quinoa, beans, or chickpeas, and watch your fiber intake shoot up. What’s great about this is, that salad toppings like legumes like chickpeas, kidney beans, and quinoa, also tend to be nutrient-dense. 

What does that mean? A whole lotta bang for your buck! 

Once again, none of these swaps have boosted your carb, fat, or protein intake so much so that your macros will be knocked off course. Especially if you are in a season of measuring your foods. 

 

 

Free energy estimator - macro calculator for dancers

 

 

Dinner

Okay, here we get to play around a bit. 

Do you like Taco Tuesday? Me too!

I love tacos as a healthy macro-friendly meal. But once again, when I ate tacos I wasn’t optimizing my fiber intake.

Cue another trip to the store. There I found fat-free refried beans. Oh, the joy I felt in my heart! 

Half of a cup of these refried beans contained around 5 grams of fiber and just 15 grams of carbs!

Maybe you’re more of a steak-for-dinner person. Great! 

What side dishes are you eating? Could you swap out your baked potato with a sweet potato to get a few extra grams of fiber in? Or maybe try a blend of whole grains or quinoa on the side. 

Again, intentional swaps can go a long way in hitting your fiber goal of 25 grams of fiber per day.

 

Snacks

If you’re good at math you might be noticing that each of these meals might’ve only boosted your fiber intake to about 5 grams per meal. 

And if you eat 3 meals a day that’s only 15 grams of protein. 

But let’s be real, we all love a snack. Let’s say mid-morning, after your audition, you have an apple with some cheese slices as a pick-me-up (a perfect pairing of pre/pro-biotics!). The average apple contains about 4 grams of fiber! 

Then, maybe mid-afternoon you  might get a little “snacky.” Swapping out your afternoon coffee for just a quarter cup of hummus and veggies can add up to 6 grams toward your goal of 25 grams of fiber!

And just like that boom,  you’ve hit 25 grams of fiber without going over your macros. 

 

The Reality 

If you paid close attention, most of these suggestions did not require adding or subtracting anything out of your diet. It simply required making a few strategic swaps to get you closer to your goals. 

Now, there are going to be some days when you don’t want to make those swaps and that’s okay! Like anything, you do your best but you also must enjoy your life.

 Maybe on those days, you focus more on having fruits and nuts as your snacks to boost fiber between meals – or, maybe you don’t worry about it for one day. 

The choice is yours. 

Want more nutrition tips, fitness tips, and even workouts? Check out these quick reads: Follow Your Heart? Everything You Need to Know About Heart Rate Variability Training, A Gut Feeling: Breaking Down the Facts on Pre Pro and Postbiotics, Workout Wednesday: The Basics Workout

Dietary Fiber Intake: A Dancer’s Secret to a Healthy Gut

We’ve talked a lot about dietary fiber intake lately. And that’s because odds are, you likely need to up your dietary fiber intake. 

Dietary Fiber does a lot for our bodies. It promotes a healthy gut, it keeps us feeling full, and it ensures that we stay…uh…regular. 

 

Fine, but What IS Dietary Fiber?

Fiber is the roughage of plant foods that our body isn’t able to digest or absorb. Because fiber isn’t digested, it passes (pretty much intact) through your small intestine and colon.

We’ve talked about this before on the blog, but there are two types of dietary fiber: Soluble fiber and insoluble fiber. 

Soluble fiber dissolves in water to form a kind of gel. This kind of fiber helps with cholesterol and glucose levels. It’s found in oats, peas, beans, apples, citrus fruits, and barley. 

Insoluble fiber doesn’t dissolve in water and promotes the movement of “stuff” through your digestive system. Insoluble fiber is found in whole-wheat flour, bran, nuts, beans, and veggies!

The daily recommendation for dietary fiber intake is 20-30 grams. 

Hitting that goal is more challenging than it seems, but it is incredibly important. 

 

Free energy estimator - macro calculator for dancers

 

Increasing Dietary Fiber Intake Promotes a Healthy Gut

Dietary Fiber is our body’s main source of prebiotics. Prebiotics are non-digestible foods that promote the growth and activity of good gut bacteria.

Prebiotics are the main source of “food” for probiotics. This means if you don’t have a high enough dietary fiber intake, probiotics won’t have “food” to fuel themselves to digest food efficiently, fight disease, and produce vitamins. 

 

Okay, So HOW Do I Consume Enough?

This is the trick, increasing your dietary fiber intake requires intentionality. 

But a few swaps here and there can make for a huge increase in dietary fiber intake. 

Increasing your consumption of whole grains, fruits, beans, and legumes, and even prebiotic sodas like Poppi and Ollipop are a great way to hit your fiber goal. 

Coach Amber put together this awesome example of a day consuming 25 grams of fiber:

dietary fiber intake, 20-30 grams of fiber a day, eating enough fiber

As you can see, swapping out regular white or wheat bread for bread containing whole grains (like Ezekiel Bread) can make a huge impact on dietary fiber intake. 

Swapping out your snacks with fruit, hummus, or another bean dip can also up your fiber intake. 

Finally, making sure you kick off your day with high-fiber food like oatmeal, whole grain toast, or a chia seed smoothie, can make hitting your daily goal much easier!

So, what do you think? Are these intentional choices something you think you could adjust to?

The benefits outweigh the few moments of intentionality required. Regular bowel movements, less bloating, and staying full between meals were enough to tip the scales for me.

 

Did you find this breakdown helpful? Check out these quick reads for more: Do You Really Need 10,000 Steps a Day?, Training Tip Tuesday: Confidence Corner, the Gymitmidation Secret, A Dancer’s Guide to the Best Supplements for Muscle Recovery

dance injuries, pt for dancers, dancer injury

Dance Injuries And How to Prevent Them (According to Broadway’s PTs!)

We’ve said it before and we’ll say it again, dance injuries are inevitable and rarely reflect a dancer’s technique, work ethic, or “injury prone-ness.”

Whether it’s a rolled ankle or a blown ACL, injuries happen and need to be honored– no matter how frustrating they may be. 

However, just because injuries happen frequently doesn’t mean you can’t prepare yourself and train your body to be as injury-resistant as possible. 

That’s why, for our final interview in our physical therapy for dancers series, we asked Mims Method PTs which injuries they see most often and how dancers can deal with them (or work to prevent them!)

So buckle up because we are discussing the most common dance injuries seen by Broadway’s PTs and how to prevent them!

 

The Hips

Dr. Dan Ginader of Mims Method mentioned that the dance injuries he sees most are related to the general overuse of the hips.

He says this is because dancers’ hips have a large range of motion but often lack strength in those extreme ranges of motion. 

To fix this we need to focus on the mobility of the hips. Because, while your hips are very flexible, you need to be able to control and support that flexibility with strength. 

Dan suggests that dancers “ Make sure that anywhere you can move the hip passively,  you also have the ability to control it actively with your muscles.”  

What are some ways to train the end range of motion in the hips? 

Weighted squats, hip CARS, banded clamshells, and banded side steps, are all a great start.

Add these to your workouts and you’re sure to see an improvement in your extensions and control!

 

The Ankles

Both Drs. Chris and Kate said the dance injuries they see most often have to do with the ankles. 

Dr. Kate Besong specifically singled out ankle impingement – both anterior and posterior. 

Anterior ankle impingement leads to a “pinched, stuck, or blocked” feeling in the front of the ankle. You’ll usually feel it during deep demi plié and take-offs and landings from jumps. 

Posterior ankle impingement leads to a similar feeling in the back of the ankle most often felt during rélévé. 

Kate says that, while both of these injuries can improve with rest, they will often flare back up when activity is increased again. Instead, working on joint alignment and the mechanics of movements can address the problem.

To prevent the problem Kate recommends keeping all sides of your lower legs strong and mobile. 

“Try focusing on the strength of your calf muscle (gastroc/soleus) with weighted rélévés as well as the strength of your shin muscle (tibialis anterior) with this exercise known as “butt scratchers.”

Dr. Chris Falciano says he sees a variety of ankle injuries including sprains, strains, and general instability. He said he usually comes across these as a result of jumps and turns. 

Chris is a huge proponent of cross-training for dancers as a means of injury prevention (no, we did not pay him to say that!). 

What’s good crosstraining for dancers?  Well, we’ve written a few things about that, but for now, maybe start here: Why Should Dancers Lift Weights? 

 

 

mindfulness for self-care, mental health support for injury recovery

 

 

Overuse vs. Fluke Dance Injuries

Dr. Brittney Mims, Founder of Mims Method Physical Therapy echos Dr. Chris’ encouragement for dancers to cross train. 

She says most dance injuries can be put into two categories: overuse injuries and fluke injuries. 

Fluke dance injuries (caught shoes, slips, or someone in the way when landing a jump etc.) can be hard to avoid. 

But Britt says that many overuse injuries can be prevented by a proper warm-up and – you guessed it!- cross-training. 

 

Injury Does Not Equal Failure

As Brittney mentioned, sometimes fluke dance injuries just happen. On top of that, no matter how much injury prevention work you do, sometimes overuse still catches up with you. 

The important thing to remember is, that injury is not a reflection on you as a dancer. It does not mean you didn’t ___ enough or if you had done ___ differently you wouldn’t be in this position. 

Also, despite what you might feel, sustaining an injury does not make you “injury prone.” So, take the time you need to care for your body and don’t stop caring for your body once you’ve recovered. 

Instead, keep doing that one exercise you really liked from PT by adding it into your warm-up or workouts. Take what you learn from your recovery and add it into your cross-training. It’ll only make you stronger!

Want more tips for cross-training as a dancer? Give these a read: Gym Myths and Misconceptions: The Dancer Edition, 10 Exercises For Dancers That Will Transform Your Technque, The Ultimate Dancer Workout for Conditioning

physical therapy for performance athletes

A Chat With Physical Therapists about Performance Athletes

Welcome back to our Physical Therapy for Dancers Series! Today we are chatting, once again, with the Mims Method Physical Therapists about their experience working with performance athletes. 

If you missed our other interviews with Mims Method, you should know that these doctors work with Broadway’s dancers and performers from shows like Chicago, Back to the Future, and more! But, like Dancers Who Lift, the doctors at Mims Method serve performance athletes across the city. From concert dancers to acrobats to vocalists and more. 

Previously, they provided top-tier info about how to find a good physical therapist and spilled the tea on what they wished dancers knew. Today, we’ll learn more about them; why they love working with performance athletes, and what makes working with dancers different than other athletes. 

But enough from me, let’s dive in shall we?

First, let’s get to know our PT’s.

 

What/how/why did you start working with and focusing on performance athletes as a PT?

 

Drs. Dan Ginader and Chris Falciano both got their start working with dancers when they were hired by Dr. Brittney Mims, founder of Mims Method. So let’s hear a bit about her story, shall we?

Brittney grew up doing gymnastics and cheerleading and endured a severe back injury at just 15. This injury not only took her out of her sport but fully impacted her day-to-day life for years. 

When it came to her physical therapist for this injury, she wasn’t impressed, 

“Although the PT I went to was very nice, I typically left in more pain than at the start of the session. Hypermobility and teenagers were not his bread and butter. Flash forward to my junior year in college and I was still feeling pain. I was sent to another PT who totally changed my life and helped me become pain-free for the first time in years. It was so apparent how different my sessions were that I wanted to be a PT who actually worked. I switched all my remaining college courses and decided to go to PT school.”

 

During her doctorate, Brittney had the opportunity to work with Miami City Ballet on her final rotation.

“ I felt so fulfilled and challenged and I knew during that rotation I had to work with performers going forward.” 

And thank goodness she listened to this calling! Otherwise, Drs. like Chris and Dan may have yet to discover the joy of working with dancers – and superb dance specialists, like Kate Besong, might never have found her PT home. 

 

Like Brittney, Dr. Kate Besong struggled with injury as a dancer. 

“I had intense patellofemoral syndrome in both of my knees, which really limited my ability to dance as much as I wanted to. I did go to PT, and to my memory, they did have me doing stuff that was beneficial, but I was not very compliant with their plan simply because I didn’t understand how their exercises would allow me to have less pain with dance.”

Because of this, Kate’s mission with her clients is to teach them as they train so they understand how the PT exercises will impact and improve their ability to dance. 

As you can see, working with performance athletes is not just something this team “likes,” they have a personal connection to their work. They want to provide a service that was unavailable to them and ensure the longevity of performance athletes’  careers. 

 

 

personal training for dancers

 

 

What do you enjoy most about working with dancers?

 Okay, Okay, I’d be lying if I didn’t admit that part of their commitment to working with performance athletes is simply because it’s FUN!

Each of these doctors confirmed that dancers are incredibly in tune with their bodies and – spoiler alert – we tend to be perfectionists. 

As Dr. Kate says, we “think by feeling.” This superpower makes performance athletes fantastic physical therapy clients.

Dr.  Christ agrees,

“Dancers are incredibly aware of every aspect of their bodies and can control subtle motions far better than athletes in many other sports. Add that to the fact that they tend to be genuinely interested in how different body parts (nerves muscles, etc) work together, and you’ve got the best kind of patient you could ask for.”

 

What might surprise you, however, is what they had to say about how working with performance athletes differs from regular athletes. 

Dr. Kate Besong loves the dancers’ connection to sensory memories and says it informs how she trains dancers, 

“I find that dancers respond so well to imagery and analogies. If I want them to have a better connection to their iliopsoas, I’ll show them a picture of what it looks like, show them where it is on their body and what it’s responsible for, and then give them an exercise that helps them feel that muscle. I try to paint a really bright picture so that they can access that memory again in the future.”

 

However, there is one major difference Dr. Chris mentioned that stood out to us here at Dancers Who Lift:

“Athletes in many other sports focus on strength training, particularly in recent years. Many of the dancers I’ve worked with have never performed strength and resistance training, which can be incredibly beneficial for injury prevention.”

 

Yes, in the year 2024 performance athletes are still lacking experience in strength training as a means of cross-training

Did you know that Coach Amber, our very own founder of DWL, got her start working in a physical therapy office? This is what inspired her to get stronger and started her on her journey toward creating Dancers Who Lift. 

So, if you’re a dancer struggling with injury, we highly recommend finding a physical therapist to help you through it (and if you’re in NYC check out Mims Method!). 

Then, once your doctor clears you, think about working with us here at Dancers Who Lift. We focus on teaching dancers the ins and outs of strength training and resistance training. We give you the tools to navigate any gym with confidence and approach any choreography knowing that your body has your back. 

Sound like something you’re interested in? Email us at dancerswholift@gmail.com or check us out on Instagram @dancerswholift. While you’re at it, give @mimsmethodpt  a follow too for more physical therapy tips for dancers!

 

eating before a workout

Snacks on Deck: Everything You Need to Know about Eating Before A Workout

Should we be eating before a workout?

There’s an old rumor in the fitness world that working out (specifically aerobically) while in a fasted state burns more fat. While one study did show that working out while in a fasted state did result in more fat oxidation (burning fat for energy), the large body of research remains inconclusive.

This study showed that people who fasted overnight did not, in fact, lose more fat than those who fueled themselves pre-workout. 

This study not only felt the results were inconclusive but added that this wasn’t tested on professional-level athletes. Furthermore, they recommended that anyone working out in a fast state decrease the intensity of their workouts to promote and support recovery. 

Now, I don’t know about you, but I am trying to increase the intensity of my workouts so I can reap the benefits of that metabolic boost that comes from resistance training. 

I want to not only get stronger daily, I want to push myself in the gym. 

Eating before a workout can help you work out longer and more intensely and it might even help with muscle preservation

 

Okay, Fine. But When Should I Be Eating Before A Workout?

If it’s been a couple of hours since you’ve eaten it’s a good idea to “top off” your energy to fuel your workout. This will help keep your energy from dipping at the end of your session. And, if your workout is a dance class, it’ll keep your brain sharp to the end of class!

But don’t forget about fueling up post-workout as well. 

The Mayo Clinic suggests that (ideally) you should have a small meal or snack with carbohydrates and protein within two hours of your workout. Eating this way after you work out helps with muscle recovery! If it’s too early for a full meal after your workout, try a snack like Greek Yogurt and berries. 

 

 

Free energy estimator - macro calculator for dancers

 

 

What Should I Be Eating Before A Workout?

Ideally, you’ve eaten a balanced meal of carbs, fast, and protein, before your workout and this meal is – as I said earlier – to top off your fuel tank. 

But if you’re a first thing-in-the-morning workout girlie – first of all,  you’re a baddie – working out right after a full meal might not sound great to you. 

Pre-workout, the focus of your snack or meal should be carbohydrates. This has been shown to improve performance during your workout, especially if it is an endurance-based workout. 

So, if this applies to you, focus on getting some quick energy to kick off your workout with a low-fiber, easy-to-digest carbohydrate-focused snack, like fruit. Pair this with your choice of protein shake and you’re off to the races. The best part about this is, that you can sip that protein throughout your workout if you don’t want to drink it all before. 

The most important thing to remember about eating before a workout is, that the meal (or snack) is easy to digest so as not to interfere with your workout. 

So, instead of opting for a fiber-dense chickpea and cucumber salad to get your carbs and protein in pre-workout, try an apple or other piece of fruit and yogurt or peanut butter. 

 

What’s the Bottom Line? 

Eating before a workout will reduce brain fog, increase endurance, and improve performance throughout your workout. Not only that but adequately fueling your body before and after your workouts aids in muscle recovery which means less soreness the next day impeding your progress!

So, do have a habit of eating before a workout now or do you fast? Would you ever consider trying a snack instead of a pre-workout supplement?

Next time you’re hitting the gym, ask yourself, 

“Do I think a small energy boost would help me today? Have I fueled myself enough, up to this point in the day, to push myself for the next 45 minutes?”

Let us know how it goes. I, personally, LOVE seeing athletes skyrocket in their progress as a result of properly fueling themselves. Eating before a workout is just the beginning! And if you want more information about timing your meals, workouts, and macros, reach out to us at dancerswholift@gmail.com to ask about our programs. 

 

Want more training tips, maybe even a free workout? Read these from the DWL blog, next: The ABCs of BCAAS: The Science-Based Facts Revealed, Training Tip Tuesday: Knee Hovers for Core Strengthening, Exceed Your Own Expectations: How to Use the Principle of Progression to Overcome Plateaus

body neutrality vs body positivity

Body Neutrality, Body Positivity, And Your Fitness Journey

Body Neutrality and Body Positivity may have similar purposes, but which mindset you adopt will largely depend upon your goals, your lifestyle, and your perspective. Both perspectives have the goal of bucking toxic beauty standards and tearing down societal conventions of beauty.But they each have a slightly different way of approaching their goal. 

So, today, we’re going to break down these two perspectives and give you some mindset suggestions for navigating your fitness journey. 

 

Body Positivity

If you’re a woman in America you’ve likely been exposed to the body positivity movement. Born out of the work of fat-acceptance activists from the 1960s, the initial body positivity movement was focused entirely on fighting for the equality of opportunities given to all bodies. However, this is not what most people think of when they think of body positivity today. As the movement grew, so too did the way people interpreted it and now, what most people think of when they hear “body positivity” is very different.

At its heart, body positivity is focused on loving your body no matter what as a way to combat the toxic beauty standards that we’ve been taught via TV, social media, and movies. The implication is that if you’re free of this toxic pressure to be [ insert current beauty trend here] then you’ll be free to accept and love how your body presents in the world. 

However, a lot of people find body positivity to be a danger zone adjacent to toxic positivity. This is because, for many people, being 100% happy with how your body looks at all times is unrealistic.

On top of that, it begs the question:

If you’re happy with your body at all times is it still okay to want to make changes? To want to become more muscular, to want to lose fat, to want to gain fat?

At what point does body positivity begin to limit the very freedom it’s fighting for? 

Enter Body Neutrality. 

 

Body Neutrality

Body Neutrality was born in response to the body positivity movement. 

This perspective is focused on neutralizing your thoughts about your body so you are free from the pressure to magically love every aspect of yourself. Body neutrality allows you to take all of the things that previously felt “wrong” to truly be neutral. 

 

Suddenly, instead of feeling guilty for disliking __ part of your body or wishing you could lose some fat, you’re allowed to say,

 “I don’t love this aspect of my body, but because of what I’ve been told, that makes sense that I feel this way and that’s okay.”

Or

“I want to lose weight, and that doesn’t mean anything bad.”

 

Body neutrality also shifts our focus away from only examining what our bodies look like and onto what our bodies can do. 

Anne Poirier, the author of The Body Joyful, defined body neutrality as,

“prioritizing the body’s function and what it can do rather than its appearance.”

Practicing this helps to train body appreciation. And body appreciation has been scientifically shown to help people establish better relationships with their bodies. 

When you practice focusing on what your body does for you, what your body looks like feels less important. 

 

 

mindfulness for self-care, mental health support for injury recovery

 

 

What Body Neutrality And Your Fitness Journey

Your body wants you to win, so when it changes it’s usually in response to the environment it’s in or what is being asked of it. 

When you are no longer holding judgment for how your body looks or for how you feel about your body, you are free to become curious about your body.

For example, 

“I noticed that this month my progress has plateaued, has anything been unique about this month compared to others?” 

OR, 

 “I wonder how I could help my body feel safe enough to continue evolving.” 

 

Now the doors are open for you to explore what specific needs your body has and how you can provide those consistently. 

This also works when you start a new training regimen. 

You might say,

“Wow! I’m noticing my traps are getting quite strong, but I miss how long my neck used to look. I wonder what part of my training has built this part of my upper body so much.”

 

Boom. Suddenly the world is your oyster. 

Want to grow a peach for the summer? Ask yourself or your coach what part of your training you might adjust to do that. 

Grew that peach and found it hard to find pants that fit right? That’s okay, too!

You’re allowed to take a step back from training that muscle group and focus on other things. 

With body neutrality, any fitness goal is worthwhile as long as you approach it safely. 

 

Put It Into Action

Want to start putting this body neutrality perspective into action? 

Start small.

First, allow yourself to feel how it is you feel about your body. 

Return to those statements of acceptance: 

“I don’t love ___ part of my body, and that’s okay.”

“I want to lose weight, and I’m not bad for wanting that.”

 

Next, consider what your body does for you:

“I love how strong my legs are, it’s why I am such a strong jumper.”

“I love knowing that I can run a mile without thinking twice.”

 

Get curious:

“I’d like to finally be able to do a pull-up, I wonder what I’d have to adjust in my training to make that goal happen.”

“I’ve been lifting weights a long time, I’m curious to see if I could lose a little fat to reveal more of that new muscle tone.” 

 

Lastly, remember that your body does not bear weight on your inherent value as a person, dancer, or professional:

“No matter what, I am kind, and I love that about myself.”

“I’m great at fostering community. I love hosting my friends and making them feel welcome in my home and that has nothing to do with my body.”

 

Body neutrality is a fantastic stepping stone toward rebuilding your relationship with your body. 

And if you want help establishing this perspective, shoot us an email at dancerswholift@gmail.com. We’d love to give you tools to jump-start your body neutrality journey and cheer you on along the way. 

Want to read more on the DWL blog? Here are three articles we think you’ll love: Eight Ways to Promote Faster Recovery, Flipping the Script of Negative Self-Talk, How to Track Macros Like a Pro