For dancers, self-discipline is often celebrated—but when does it become a double-edged sword? In this episode, Rachel Fine explores the fine line between motivation and perfectionism, showing how rigid control over food, exercise, or body image can fuel burnout and disordered eating.

You’ll learn:
✅ How self-discipline can mask perfectionism and unhealthy habits
✅ Why willpower around food often backfires
✅ Red flags that indicate discipline is no longer serving you
✅ Practical strategies to redirect discipline toward self-care, performance, and joy

📖 Read the full blog: https://dancenutrition.com/dancers-discipline-and-food/

📲 Follow on Instagram: @ToThePointeNutrition
🔔 Subscribe on YouTube: Nutrition for Dancers
🎙️ Listen on Apple + Spotify: Nutrition for Dancers with The Dance Nutritionist® Podcast

Timestamps ⬇️ (skip to the part you need most!)

0:00 – Introduction: Traits of a Dancer
Self-discipline in training and its link to physical activity.

0:37 – When Self-Discipline Backfires
Perfectionism and misguided ideas of “right” behavior.

1:02 – Meet Rachel Fine, RDN
Helping dancers fuel for performance while supporting body and food relationships.

1:32 – The Difference Between Self-Discipline and Self-Care
How striving for control can lead to burnout and injury.

2:18 – Redefining Self-Discipline
Motivation through self-compassion, not self-control.

2:49 – Self-Discipline and Food
Why willpower often fails and can trigger binge-restrict cycles.

3:42 – Warning Signs of Restrictive Patterns
Who is at risk and when to seek a licensed professional.

4:32 – Red Flags in Dance Culture
Obsessing over weight, calories, ingredients, or exhaustive exercise.

5:01 – Shifting Focus from Control to Joy
Prioritizing social connection, enjoyment, and mental space.

5:25 – Redirecting Self-Discipline
Turning discipline into supportive habits for life and dance.

5:36 – Practical Strategies for Dancers
Sleep, social media breaks, social connections, meal prep, and choice time.

6:18 – Practicing Self-Compassion
Journaling, meditation, and acknowledging uncomfortable growth.

6:41 – Supporting Longevity in Dance
Preventing injury and burnout through mindful habit shifts.

6:49 – Additional Strategies and Resources
Blog, show notes, and further support available.

7:03 – Closing: The Healthy Dancer® Support
Meal strategies and behavioral support for stress-free dance days.

Rachel Fine, Registered Dietitian Nutritionist, Certified Sports Nutritionist, Certified Eating Disorder Specialist, and Certified Counselor of Intuitive Eating works with dancers to help them build supportive relationships with both food and body. 

Disclaimer: This is produced for informational purposes only. This information is general, not specific to you. The information in this podcast does not substitute for medical advice. The viewer assumes full responsibility for consulting a qualified health professional regarding health conditions or concerns, and before starting a new diet or health program.

⚠️ Do you find yourself comparing your body to other dancers— or even to your past self?

In this 5-minute booster, Registered Dietitian Rachel Fine shifts the focus away from food and onto body image, reminding us that confidence has less to do with appearance and more to do with mindset. Take 5 minutes to unravel 2 important prompts to consider to boost your body image for the day ahead.

Learn how to:

✅ Recognize why comparisons hurt your body image (and your dancing)

✅ Reframe comparative thoughts with empowering prompts

✅ Avoid the hidden sacrifices of trying to manipulate your body through restriction

📅 Perfect for: dancers, educators, and parents who want to support confidence, resilience, and artistry beyond appearance.

👉🏼 Read the full post: https://dancenutrition.com/body-image/

📲 Follow on Instagram: @ToThePointeNutrition

🔔 Subscribe on YouTube: Nutrition for Dancers

🎙️ Listen on Apple + Spotify: Nutrition for Dancers with The Dance Nutritionist® Podcast

Rachel Fine, Registered Dietitian Nutritionist, Certified Sports Nutritionist, Certified Eating Disorder Specialist, and Certified Counselor of Intuitive Eating works with dancers to help them build supportive relationships with both food and body. 

Disclaimer: This is produced for informational purposes only. This information is general, not specific to you. The information in this podcast does not substitute for medical advice. The viewer assumes full responsibility for consulting a qualified health professional regarding health conditions or concerns, and before starting a new diet or health program.

Timestamps ⬇️ (Skip to the section you need!)

0:00 | What Is Body Image, Really?

Why body image is more about mindset than physical appearance.

0:13 | Welcome Back: Nutrition for Dancers

Rachel Fine shifts the focus away from food and onto dancer body image.

0:36 | How Comparison Shapes Body Image

Why comparing yourself to others in class can harm your confidence.

1:19 | Today’s Focus: Navigating Comparative Thoughts

Practical tools to handle comparison and protect your body image.

1:25 | Two Types of Comparative Thoughts

Comparisons to other dancers vs. comparisons to past versions of yourself.

2:11 | Learning to Navigate, Not Eliminate, Comparison

Why it’s unrealistic to block all thoughts—and what to do instead.

2:22 | Prompt #1: You Don’t Know Their Story

Why comparing to another dancer ignores their unseen struggles.

2:52 | Prompt #2: What Would You Sacrifice?

The risks of manipulating your body through restriction and dieting.

3:20 | The Real Costs of Restrictive Eating

Injury, hormonal instability, concentration struggles, and burnout.

3:32 | Prompt #3: What Would You Gain?

Shifting focus from what you’d lose to what you’d gain in confidence.

3:46 | Food Freedom and Less Guilt

How body image work helps you reduce food guilt and enjoy social eating.

4:00 | Flexibility and Joy Around Food

Why stepping away from rigid rules opens new experiences.

4:14 | Living in the Present Moment

How improving body image frees you from stress about the future.

4:23 | The Bigger Picture of Body Image Work

What dancers truly gain from navigating comparison with compassion.

4:34 | Final Thoughts & Next Steps

Prompts to take with you in the studio and beyond—plus share your tips in the comments.

Rachel Fine, Registered Dietitian Nutritionist, Certified Sports Nutritionist, Certified Eating Disorder Specialist, and Certified Counselor of Intuitive Eating works with dancers to help them build supportive relationships with both food and body. Disclaimer: This is produced for informational purposes only. This information is general, not specific to you. The information in this podcast does not substitute for medical advice. The viewer assumes full responsibility for consulting a qualified health professional regarding health conditions or concerns, and before starting a new diet or health program.

Rachel Fine is a Registered Dietitian Nutritionist for dancers with advanced certifications in Eating Disorders, Intuitive Eating, and Sports Nutrition. Rachel works with dancers worldwide to help them build supportive relationships with both food and body. 

FREE 7-DAY TRIAL to become The Healthy Dancer®: https://dancenutrition.com/membership/

From downloadable guides to workbooks and online courses, dancers can access everything they need to learn about building a nourishing lifestyle that supports the physical, mental, and emotional demands of dance. 

Nutrition is essential for elite dance performance. Rachel Fine is a board-certified dietitian with advanced certifications in Eating Disorders, Sports Nutrition, and Intuitive Eating.

A note from Rachel: The importance of dance nutrition goes beyond our plate. This is why I created www.DanceNutrition.com and The Healthy Dancer®. Dancers, dance educators, and dance parents can utilize these resources to access information and guidance about fueling for performance!

Disclaimer: This is produced for informational purposes only. This information is general, not specific to you. The information in this podcast does not substitute for medical advice. The viewer or listener assumes full responsibility for consulting a qualified health professional regarding health conditions or concerns, and before starting a new diet or health program.

Muscle cramps can stop a dancer mid-performance, leaving you frustrated and in pain. While training, rest, and recovery play huge roles, many dancers wonder: can nutrition help prevent muscle cramping? In this episode, Rachel Fine dives into the science (and myths) behind nutrition for muscle health and offers practical strategies dancers can use to manage cramping on and off stage.

You’ll learn:

✅ Why dancers are prone to muscle cramps during training and performance
✅ The truth about nutrient deficiencies and their role in cramping
✅ Whether tart cherry juice, coconut water, or supplements actually help
✅ How hydration and electrolytes support muscle function
✅ Key foods that provide potassium, magnesium, calcium, and omega-3s
✅ Non-nutrition strategies from footwear to stress management that make a difference

📅 Perfect for: dancers experiencing frequent cramping, parents helping their dancer navigate intense training schedules, and educators looking to support students through performance season.

📖 Read the full blog: http://dancenutrition.com/muscle-cramping/

📲 Follow on Instagram: @ToThePointeNutrition

🔔 Subscribe on YouTube: Nutrition for Dancers

🎙️ Listen on Apple + Spotify: Nutrition for Dancers with The Dance Nutritionist® Podcast

Rachel Fine, Registered Dietitian Nutritionist, Certified Sports Nutritionist, Certified Eating Disorder Specialist, and Certified Counselor of Intuitive Eating works with dancers to help them build supportive relationships with both food and body. 

Disclaimer: This is produced for informational purposes only. This information is general, not specific to you. The information in this podcast does not substitute for medical advice. The viewer assumes full responsibility for consulting a qualified health professional regarding health conditions or concerns, and before starting a new diet or health program.

Timestamps ⬇️ (Skip to the section you need!)

0:00 – Can Food Help with Muscle Cramping?
Introducing today’s topic: exploring the relationship between nutrition and muscle cramps in dancers.

0:27 – About Rachel Fine, RDN
Supporting dancers in connecting food choices with performance and well-being.

0:38 – Why Muscle Cramping Matters
The discomfort and disruption cramps cause during class or performance.

1:01 – Beyond Food: Other Key Factors
Training, rest, recovery, and warm-ups as first-line supports.

1:16 – Why Do Muscles Cramp?
Explaining muscle contractions, lactic acid buildup, and overuse.

2:00 – The Role of Overtraining
How repetitive movement and lack of rest increase cramp risk.

2:15 – Nutrient Deficiencies and Electrolytes
Potassium, calcium, and magnesium in muscle function.

2:43 – Diet Culture and Quick Fixes
Supplements, “clean eating,” and the search for simple solutions.

3:08 – What the Research Says
Lack of strong evidence linking specific nutrients or foods to cramp prevention.

3:26 – Tart Cherry Juice & Other Remedies
Mixed evidence and ongoing research on anti-inflammatory foods.

4:00 – Balancing Research with Lived Experience
Why individual approaches differ and the importance of professional support.

4:51 – Food-First Approach
Including potassium-rich foods, hydration, and topical aids like arnica.

5:13 – The Role of Hydration & Electrolytes
Water, coconut water, salty foods, and replenishing losses during intense training.

5:53 – Variety for Nutrient Coverage
Potassium, magnesium, sodium, calcium, vitamin D, and omega-3s for muscle health.

7:11 – Beyond Food: Lifestyle and Recovery
Footwear, surfaces, stress, self-massage, stretching, and professional guidance.

Rachel Fine is a Registered Dietitian Nutritionist for dancers with advanced certifications in Eating Disorders, Intuitive Eating, and Sports Nutrition. Rachel works with dancers worldwide to help them build supportive relationships with both food and body. 

FREE 7-DAY TRIAL to become The Healthy Dancer®: https://dancenutrition.com/membership/

From downloadable guides to workbooks and online courses, dancers can access everything they need to learn about building a nourishing lifestyle that supports the physical, mental, and emotional demands of dance. 

Nutrition is essential for elite dance performance. Rachel Fine is a board-certified dietitian with advanced certifications in Eating Disorders, Sports Nutrition, and Intuitive Eating.

A note from Rachel: The importance of dance nutrition goes beyond our plate. This is why I created www.DanceNutrition.com and The Healthy Dancer®. Dancers, dance educators, and dance parents can utilize these resources to access information and guidance about fueling for performance!

Disclaimer: This is produced for informational purposes only. This information is general, not specific to you. The information in this podcast does not substitute for medical advice. The viewer or listener assumes full responsibility for consulting a qualified health professional regarding health conditions or concerns, and before starting a new diet or health program.

For dancers, eating out can feel overwhelming—menus, food rules, and the pressure to stay “perfect” often take the joy out of mealtime. In this episode, Rachel Fine explores why dining out can trigger stress and shares practical strategies for turning it into a nourishing, enjoyable experience.

You’ll learn:
✅ How to navigate menus without guilt or rigid rules
✅ Why under-eating beforehand backfires
✅ Tools for embracing flexibility, mindfulness, and satisfaction
✅ Ways to enjoy dining out while supporting both performance and mental well-being

📖 Read the full blog: https://dancenutrition.com/dining-out/

📲 Follow on Instagram: @ToThePointeNutrition
🔔 Subscribe on YouTube: Nutrition for Dancers
🎙️ Listen on Apple + Spotify: Nutrition for Dancers with The Dance Nutritionist® Podcast

Timestamps ⬇️ (skip to the part you need most!)

0:00 – Introduction: Dining Out as a Dancer
Excitement, bonding, and the challenge for dancers with disordered eating.

0:23 – Nourishment Beyond Food
Physical, mental, and emotional well-being as part of being The Healthy Dancer®.

0:44 – Meet Rachel Fine, RDN
Supporting dancers to fuel for performance while building healthy relationships with food.

1:18 – Defining The Healthy Dancer®
Integrating intuitive eating and proactive fueling for dancers’ unique needs.

1:49 – Proactive Fueling for Performance
Why intuitive cues alone may not meet dancers’ energy needs.

2:11 – Dining Out Without Restriction
Moving away from rigid “clean eating” and restrictive habits.

2:44 – Why Dining Out Feels Stressful
Discomfort with unpredictability, desire for control, and dancer diet culture.

3:55 – Key Signs of Meal-Time Anxiety
Checking menus, manipulating choices, or saving/compensating for food.

5:04 – Step 1: Don’t Restrict Beforehand
Eat adequately in the hours, days, and weeks leading up to dining out.

5:46 – Focus on the Experience
Enjoying social connection, environment, and mindful tuning into hunger cues.

6:43 – Gentle Nutrition While Dining Out
Balancing macros, promoting satisfaction, and embracing some discomfort.

7:34 – Mindful vs. Mindless Eating
It’s normal to eat mindlessly sometimes; permission and self-compassion matter.

8:29 – Embrace Flexibility
Enjoy a variety of foods without rigid rules; food choices don’t define moral character.

9:10 – Visualization Techniques
Mentally prepare for dining out to reduce stress and anticipate challenges.

9:54 – Summary & Resources
Combine curiosity, hunger/fullness cues, flexibility, and proactive fueling; link to blog for more tips.

Rachel Fine, Registered Dietitian Nutritionist, Certified Sports Nutritionist, Certified Eating Disorder Specialist, and Certified Counselor of Intuitive Eating works with dancers to help them build supportive relationships with both food and body. 

Disclaimer: This is produced for informational purposes only. This information is general, not specific to you. The information in this podcast does not substitute for medical advice. The viewer assumes full responsibility for consulting a qualified health professional regarding health conditions or concerns, and before starting a new diet or health program.

In this episode of Conversations with The Pros, Dance Dietitian and Nutritionist for Dancers Rachel Fine sits down with NYCB Principal Dancer Sterling Hyltin to talk about balance and ballet.

Rachel Fine, Registered Dietitian Nutritionist, Certified Eating Disorder Specialist, and Certified Counselor of Intuitive Eating works with dancers to help them build supportive relationships with both food and body. 

Ready to Become The Healthy Dancer®? 🩰✨  At DanceNutrition.com and To The Pointe Nutrition, dancers can access a wealth of resources—from freebies and downloadable guides to workbooks and online courses. Whether you’re a dancer, dance parent, or dance educator, everything you need to build a nourishing lifestyle is right here.

⚠️ Too often, dancers are praised for how their bodies look rather than for their artistry, skill, or dedication. In this episode, Registered Dietitian Rachel Fine breaks down why body-related compliments can be harmful— and what to say instead to support dancers positively.

Learn how to:

✅ Understand why appearance-focused compliments can fuel harm

✅ Shift language to celebrate artistry, technique, and dedication

✅ Create a supportive environment that values individuality in dance

📅 Perfect for: dancers, educators, and parents who want to foster healthy confidence and body image in the studio.

👉🏼 Read the full blog: https://dancenutrition.com/compliment-a-dancer/

📲 Follow on Instagram: @ToThePointeNutrition

🔔 Subscribe on YouTube: Nutrition for Dancers

🎙️ Listen on Apple + Spotify: Nutrition for Dancers with The Dance Nutritionist® Podcast

Timestamps ⬇️ (Skip to the section you need!)

0:00 – Introduction: The Tricky Nature of Compliments

Why compliments about a dancer’s body or food choices can do more harm than good.

0:30 – About Rachel Fine, RDN

Registered dietitian nutritionist supporting dancers through To the Point Nutrition.

0:42 – Performance, Motivation, and Nutrition

A dancer’s progress is tied to hard work, not body size or diet rules.

1:09 – Why Compliments Are Complicated

The dance world often emphasizes physical appearance over skill and artistry.

1:32 – The Ideal Body Myth

How unrealistic ideals continue to fuel body image struggles for dancers.

1:50 – Triggering Language Around Food and Body

Even well-meaning comments can reinforce harmful narratives.

2:18 – The Hidden Harm of “Positive” Compliments

Why remarks about weight, shape, or eating habits can still be damaging.

2:30 – Reinforcing Stereotypes and Insecurities

Reducing a dancer’s worth to body size undermines their work and confidence.

2:54 – Appearance-Based Compliments Perpetuate Toxicity

How focusing on looks sustains harmful standards around thinness.

3:15 – Shifting Compliments Toward Merit

Celebrate strength, artistry, power, and the ability to connect with audiences.

3:37 – Creating Safe Spaces in Dance

Redirecting praise to technique, effort, and performance quality.

4:00 – Building a Stronger Mindset

Supporting dancers in separating self-worth from physical appearance and food choices.

4:12 – The Risk of Complimenting Eating Behaviors

Why remarks about food can encourage restrictive or rigid habits.

4:25 – Alternative Compliments

Examples of supportive phrases that focus on effort, artistry, and resilience.

4:47 – Conclusion and Blog Resources
Over 30 appearance-free compliments available on the blog to support dancers.

Rachel Fine, Registered Dietitian Nutritionist, Certified Sports Nutritionist, Certified Eating Disorder Specialist, and Certified Counselor of Intuitive Eating works with dancers to help them build supportive relationships with both food and body. 

Disclaimer: This is produced for informational purposes only. This information is general, not specific to you. The information in this podcast does not substitute for medical advice. The viewer assumes full responsibility for consulting a qualified health professional regarding health conditions or concerns, and before starting a new diet or health program.

In this episode of Conversations with The Pros, Dance Dietitian and Nutritionist for Dancers Rachel Fine sits down with Goldie Walberg of The Lazy Ballerina Club for an insightful conversation about returning the studio (and stage) after years of taking a few steps back. Rachel Fine, Registered Dietitian Nutritionist, Certified Eating Disorder Specialist, and Certified Counselor of Intuitive Eating works with dancers to help them build supportive relationships with both food and body. Ready to Become The Healthy Dancer®? 🩰✨ At DanceNutrition.com and To The Pointe Nutrition, dancers can access a wealth of resources—from freebies and downloadable guides to workbooks and online courses. Whether you’re a dancer, dance parent, or dance educator, everything you need to build a nourishing lifestyle is right here.

Rachel Fine, Registered Dietitian Nutritionist, Certified Eating Disorder Specialist, and Certified Counselor of Intuitive Eating works with dancers worldwide to help them build supportive relationships with both food and body. FREE 7-DAY TRIAL to become The Healthy Dancer®: https://dancenutrition.com/membership/Follow: https://www.instagram.com/tothepointenutrition/ and show more👇 to access dance nutrition goodness.From freebies and downloadable guides to workbooks and online courses, dancers can access everything they need to learn about building a nourishing lifestyle that supports the physical, mental, and emotional demands of dance. Nutrition for Dancers: https://dancenutrition.com/For Dance Parents: https://dancenutrition.com/dance-parents-teachers/ Nutrition is essential for elite dance performance. Rachel Fine is a board-certified dietitian with advanced certifications in Eating Disorders, Sports Nutrition, and Intuitive Eating.A note from Rachel: The importance of dance nutrition goes beyond our plate. This is why I created www.DanceNutrition.com and The Healthy Dancer®. Dancers, dance educators, and dance parents can utilize these resources to access information and guidance about fueling for performance!Disclaimer: This is produced for informational purposes only. This information is general, not specific to you. The information in this podcast does not substitute for medical advice. The viewer or listener assumes full responsibility for consulting a qualified health professional regarding health conditions or concerns, and before starting a new diet or health program.