Step Into The New Year Free From Mealtime Stress and Body Anxiety.
An extension of The Healthy Dancer® Summer Intensive, this 4-week winter intensive connects you to like-minded dancers who are interested in dismantling dancer diet culture. Learn how to eat without the noise of guilt. The focus is on setting boundaries, challenging unrealistic ideals, and starting the New Year with confidence. You’ll work alongside Rachel, utilizing exclusive resources, sessions, and workshops.
Designed to supplement your current winter dance plans, The Healthy Dancer® Winter Intensive dives into the first two core values of The Healthy Dancer® framework: Dismantle Dancer Diet Culture and Make Peace with Food. Together, we’ll learn how to build (and honor) boundaries while cultivating sustainable habits both in your everyday life and in the studio. Work alongside your dance peers to:
- Discover Your Intent
- Rebuild Body Trust
- Formulate Sustainable Resolutions
- Redefine Your “Healthy”
The Healthy Dancer Framework
- Dismantle Dancer Diet Culture– Learn to reject the diet mentality and follow a non-restrictive approach to fueling the body.
- Make Peace With Food– Remove the morality around your food choices to cultivate a positive emotional experience at mealtimes.
- The Road to Body Confidence– Challenge unrealistic body ideals by learning 3 fundamental tools to neutralize self-talk, appreciate the vast capacities of your dancing body, and build resilience to toxic messages of dancer diet culture.
- Nutrition Without Obsession– Dive into the fundamentals of gentle nutrition and how to apply this knowledge to support your physical and mental well-being.
- Implement Performance Nutrition– Dive into nutrition-specific topics like proactive fueling for pre- and post-performance and nutrition for injury prevention and recovery.
- Build Sustainable Habits- Learn how to continue building competence in your relationships with food and body throughout the upcoming year.
Don’t Let Winter Derail Your Dance Progress.
Winter is a critical season for dancers: training demands often stay high while schedules shift around holidays, auditions, and rehearsals. These changes can increase the risk of burnout, under-fueling, and heightened body image pressures.
The Healthy Dancer® Winter Intensive offers dancers, parents, and educators evidence-based guidance to cut through the noise. Led by a credentialed Registered Dietitian Nutritionist, this program provides practical tools to:
- Build reliable fueling routines during demanding winter schedules
- Navigate holiday food and body image pressures with confidence
- Prevent under-fueling and support injury resilience
- Establish sustainable nutrition habits that strengthen performance year-round
PHYSICAL PERFORMANCE
MENTAL WELLBEING
CAREER MENTORSHIP
Here’s What You’ll Get
- 4 weeks of on-demand workshops, weekly workbooks, and exclusive bonus guides. Here’s a sample schedule!
- Daily accountability exercises and journaling prompts
- Live sessions for questions and support from Rachel, your dance dietitian
- TTP Ambassadorship for continued support throughout the year
The Bonus
Audition Success
The New Year surfaces another challenge for dancers: audition season. The Healthy Dancer® Winter Intensive is proud to collaborate with Principal Dancer and PNBSchool Mentorship Manager Cecilia Iliesiu, former professional dancer and dance administrator Kate Loh, and former professional dancer and dance coach Caitlin Sloan to provide dancers with preparation for their upcoming audition season.
- Craft A Powerful Resume
- Guidance Building A Cover Letter
- Get Organized with an audition checklist
- Cultivate confidence with support from industry professionals.
Winter Intensive FAQs
The entire 4-week program is $100.00. Early-bird registration opens in September at a discounted rate of $75.00. I know… this is probably the least expensive winter intensive out there!
Due to the busy nature of most intensives, much of The Healthy Dancer® Winter Intensive is completed on your own time. However, a flexible approach allows you to utilize this program as the perfect supplement to your Holiday season. Weekly workbooks offer activities to help unwind from a busy dance day. All workshops are pre-recorded and accessible at a time that works best for you (sip your favorite tea and tune in from the comfort of your bedroom!). For any live sessions missed (except office hours), later access will be provided via recordings.
Once you register, you’ll receive your welcome packet and a preliminary schedule. The program begins late November and ends mid December. Here’s a sample schedule!
Refunds are considered on a case-by-case basis. I want you to be satisfied with the program, so if you feel it’s not the right fit, you can request a refund within the first 3 days of our work together. Please note that refunds will be subject to a processing fee.
Dancers of all ages, backgrounds, and levels interested in building sustainable habits that support a lifelong dance career. Whether currently enrolled in a Winter Intensive or not, The Healthy Dancer® is a virtual supplemental program designed to elevate your training and optimize your well-being.
Not sure if this is right for you?
Let’s chat!
