A new dance season brings excitement, fresh opportunities, and new goals—but also unique challenges. From class placements and Nutcracker auditions to navigating social media pressures and food expectations, dancers often face overwhelm at the start of the year. In this episode, Rachel Fine breaks down how to set realistic expectations and transform them into supportive goals that fuel both your performance and well-being.

You’ll learn:
✅ Why unrealistic food and body expectations derail progress
✅ How to spot harmful standards around “clean” eating and body image
✅ Practical ways to make goals SMART (specific, measurable, attainable, relevant, timely)
✅ The role of flexible meal planning and mindful eating in building food confidence
✅ How to prioritize performance goals without falling into burnout
✅ 10 inspirational strategies to set yourself up for success this season

📅 Perfect for: dancers preparing for a new year of training, parents supporting their dancer’s growth, and educators helping students manage expectations while building resilience.

📖 Read the full blog: https://dancenutrition.com/successful-new-dance-season/

📲 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 – A New Season Begins
Fresh starts in school, programs, or contracts bring both excitement and challenges.

0:29 – Today’s Focus
How to make this your strongest dance season yet.

1:15 – The Stress of Fresh Starts
New choreography, placements, and auditions can create pressure.

1:54 – Returning After a Break
Why dancers feel anxious about “getting back into shape.”

2:23 – Expectations vs. Goals
The key differences and why it matters for dancers.

3:33 – Food Expectations in Dance
How “clean eating” and rigid rules set dancers up for burnout.

4:14 – Body Expectations
The exclusion built into the idea of an “ideal dancer’s body.”

4:56 – Work Ethic Expectations
The pressure of hustle culture and difficulty resting.

6:13 – Re-evaluating Expectations
How studio or company culture shapes your season.

7:08 – Building Resilience
Creating your own “shield of armor” in toxic environments.

8:19 – Social Media Pressures
How Instagram skews body ideals, food, and intuitive eating.

10:23 – The Journey of A Supportive Relationship with Food
Why building trust with food takes time and practice.

12:12 – Overeating as Part of the Process
Normalizing slip-ups on the path to a healthier food relationship.

13:26 – Productive Expectations
When healthy standards can motivate and guide manageable goals.

16:38 – SMART Goals for Dancers
How to set specific, realistic, and sustainable goals for the season ahead.