Fuel the Fire
What should you eat before a performance? It can be challenging to find foods that give you the right amount of energy without weighing you down. But what’s perfect for one person won’t necessarily work for another. Every dancer has to experiment to find their own ideal pre-performance menu.
Photo by COSTAS, Courtesy MMDG.
Dancer, Mark Morris Dance Group
Start strong: “I always start a show day with a great breakfast. I love steel-cut oats because they provide sustained energy. The night before, I’ll boil the oats, then turn the heat off and let everything steep overnight. In the morning, I’ll reheat them and add coconut oil, bananas, cinnamon and high-quality cultured butter or grass-fed whole milk.”
Throughout the day: “After breakfast, I stick to smaller meals: a few unsalted pistachios or a little whole-milk yogurt for bursts of protein.”
Advice: “Once when I was 16, before dancing Aurora in Sleeping Beauty, I only ate a bowl of Raisin Bran and lost steam by the end of the Rose Adagio. But there were also times early in my professional career when I ate too much—you don’t want your body trying to digest onstage. Smaller, calculated, nourishing meals throughout the day are better.”
Photo by Erik Tomasson, Courtesy SFB
Principal dancer, San Francisco Ballet
Pre-show meal and snacks: “If the ballet starts at 8 pm, I’ll eat a meal that includes bread or cereal around 4 pm. After that, I’ll keep my blood sugar up using something I discovered when I ran half-marathons: GU Energy Gel. It has minerals, vitamins, a little caffeine and some sugar. I also have drinks with electrolytes to avoid cramps or getting dizzy or tired.”
Post-show dinner: “When I’ve had a good performance, I like to celebrate after with a nice salad, cheese and red wine.”
Feeding the soul: “I always have a little dark chocolate before a show.”
Advice: “It can be taboo in ballet to talk about food. If it’s hard for you to find a balance between staying thin and fit but also having enough energy, speak to a nutritionist or a doctor. There’s no shame in asking for help to be better onstage.”
Photo by Gene Schiavone, Courtesy ABT.
Principal dancer, American Ballet Theatre
Favorite pre-show meal: “A ham or turkey sandwich—something plain that will give me protein and lasting energy.”
Dressing-room snacks: “I often get a banana and a chocolate chip cookie in case I need a bite during the performance. I drink Gatorade or, if it’s a particularly difficult show, these electrolyte drinks called Sqwinchers, which keep cramps away and give me extra energy.”
Timing: “If I’m dancing something I’m anxious about, I’ll eat no later than two hours before—two and a half hours is perfect. Otherwise, I can eat within an hour of the show.”
Nutrition inspiration: “After once dancing with a huge weight in my stomach from eating half a cheese quesadilla and some tomato soup, I started researching how tennis players eat. Tennis is comparable to ballet—it’s anaerobic, with intense bursts of activity. I use their eating habits for inspiration.”
Photo by Matthew Murphy, Courtesy On Your Feet!
Ensemble, Broadway’s On Your Feet!
Vegan values: “I’ve been vegan for six years. I’ve learned that even if I eat something small, I need to make sure it has nutritional value.”
Favorite pre-show meal: “A quinoa bowl with black beans, spinach, red cabbage, corn and avocado. It’s delicious and light, and gives me energy.”
Dressing-room snacks: “Raw almonds, a banana with peanut butter or almond butter, or green juices with fruit.”
Tip: “When it’s a two-show day, I need a good breakfast—scrambled tofu with avocado in a gluten-free wrap, or oatmeal with bananas, walnuts, maple syrup and raisins. The biggest thing I’ve learned is to not eat a big meal in between the shows.”
Over the past 15 years, Gesel Mason has asked 11 choreographers—including legends like Donald McKayle, David Roussève, Bebe Miller, Jawole Willa Jo Zollar, Rennie Harris and Kyle Abraham—to teach her a solo. She's performed up to seven of them in one evening for her project No Boundaries: Dancing the Visions of Contemporary Black Choreographers.
Now, Mason is repackaging the essence of this work into a digital archive. This online offering shares the knowledge of a few with many, and considers how dance can live on as those who create it get older.
The way we create and consume dance is changing every day. Now more than ever, the field demands that dancers not only be able to perform at the highest level, but also collaborate with choreographers to bring their artistic visions to life. Dancers who miss out on choreographic training may very well find themselves at a disadvantage as they try to launch their careers.
When a musical prepares to make the transfer from a smaller, lesser-known venue to Broadway (where theaters hold 500-plus seats), often there's a collective intake of breath from all involved. After all, a bigger house means more tickets to sell in order to stay in the black, and sometimes shows with even the most tenacious fan bases can't quite navigate such a jump. But what about the transfer from stage…to screen? Is Broadway ready to be consumed from the comfort of your couch?
Daphne Lee was dancing with Collage Dance Collective in Memphis, Tennessee, when she received two difficult pieces of news: Her mother had been diagnosed with multiple myeloma cancer, and her father had Parkinson's disease, affecting his mobility and mental faculties.
The New Jersey native's reaction: "I really need to move home."
It's not often that a promising choreographer gets to stage work in a world-class theater, on a skillfully-curated program with professional dancers, and with the possibility of winning a substantial cash prize. But at the McCallum Theatre's Palm Desert Choreography Festival, that's been the status quo for over twenty years.
Since Shea New, the festival's artistic director, founded the festival in 1998, she's worked tirelessly with McCallum's director of education and festival producer, Kajsa Thuresson-Frary, and stage manager and festival production manager Joanna Fookes to build a festival that nurtures choreographers, highlights high quality work, powerfully engages the local community and cultivates an audience base for dance in the Coachella Valley. The trio is backed by a strong team of professionals at McCallum and the brilliant volunteers from the local and national level who serve as adjudicators.
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Summer is almost upon us, and whether you're a student about to go on break or a pro counting the days till layoff, don't forget that with warm weather comes a very serious responsibility: To maintain your cross-training routine on your own.
Those of us who've tried to craft our own cross-training routine know it's easier said than done. So we consulted the stars, and rounded up the best options for every zodiac sign. (TBH, you should probably consult an expert, too—we'd recommend a physical therapist, a personal trainer or your teacher.)
It's become second nature in dance studios: The instant anyone gets hurt, our immediate reaction is to run to the freezer to grab some ice (or, more realistically, a package of frozen peas).
But as routine as icing our injuries might be, the benefits are not actually backed up by scientific studies. And some experts now believe icing could even disrupt the healing process.
I'm a contemporary dancer, and I'm nervous about trying to get pregnant since I can't predict if it might happen during the middle of the season. We have a union contract that is supposed to protect us. But I'm scared because several of my colleagues' contracts weren't renewed for no particular reason. Having a big belly could be a big reason to get rid of me!
—Andrea, New York, NY
When the going gets tough, the tough start dancing: That's the premise behind "Dance of Urgency," a recently opened exhibit at MuseumsQuartier Vienna that features photos, video and other documentary material relating to the use of dance as political protest or social uprising.
The groups featured in the show, largely based around clubs and electronic dance music scenes, span the globe and respond to a variety of issues—from inequality and social stratification to racial divides to crackdowns on club culture itself.
Last night, longtime theater legends (including Chita Rivera herself!) as well as rising stars gathered to celebrate one of Broadway's danciest events: the third annual Chita Rivera Awards.
The evening paid tribute to this season's dancer standouts, fabulous ensembles, and jaw-dropping choreography—on- and off-Broadway and on film.
As usual, several of our faves made it into the mix. (With such a fabulous talent pool of nominees to choose from, we're glad that ties were allowed.) Here are the highlights from the winner's list:
When you're a foreign dancer, gaining legal rights to work in the U.S. is a challenging process. It's especially difficult if you're petitioning to work as a freelance dancer without an agent or company sponsorship.
The process requires professional muscle along with plenty of resources and heart. "There's a real misnomer that it's super easy," says Neena Dutta, immigration attorney and president of Dutta Law Firm. "People need to educate themselves and talk to a professional."
Here are four things every foreign dancer who wants to work in the U.S. needs to know to build a freelance dance career here.
What does it take to "make it" in dance? It's no secret that turning this passion into a profession can be a struggle. In such a competitive field, talent alone isn't enough to get you where you want to be.
So what kinds of steps can you take to become successful? Dance Magazine spoke to 33 people from all corners of the industry to get their advice on the lessons that could help us all, no matter where we are in our careers.
On May 18, 1919, Margot "Peggy" Hookham was born. She would grow up to become Dame Margot Fonteyn, England's first homegrown prima ballerina. She joined the Sadler's Wells School in 1934 and was performing principal roles with the precursor to The Royal Ballet the next year. Fonteyn was a company-defining figure, dancing Aurora for the re-opening of the Royal Opera House after World War II, creating numerous roles with Sir Frederick Ashton and forging a legendary partnership with Rudolf Nureyev.