What does your dance bio say about you? Every time I go to a dance performance, I cringe and my eyes glaze over as I start to read the dancers’ bios in the program: It’s the same e

In a world where all you typically see are the selective, filtered, best-of, Instagram-worthy moments of someone's life, I'm going to be very real with you today. This is not your

mika nakashima, 2007 calender

Normally I like to bring you original blog material from the vaults of my own tortured mind as a dancer. I feel that if I struggle with these mental demons, you probably do too...o

It's time to address a common thread I've noticed when working with dancers on cross-training programs. That common thread is that most of them are lacking one extremely vital comp

I work with a lot of clients who struggle with flexibility issues...or rather, what they perceive as flexibility issues. We are bombarded with images of extreme flexibility on Inst

This post might be a little late for some dancers who have been lucky enough to get back into the studio for class and rehearsals already. For others, myself included, we are still

I wanted to share something I was reminded of while working with one of my Bulletproof Ballerinas recently, a young, gorgeous dancer who happens to struggle with plantar fasciitis

I know we are all so over this pandemic and ready to get back into rehearsals & performance season full-speed ahead. But your body most likely isn't ready for that after such a lon

You know how it is - you are plowing through towards your goals, feeling on top of the world because you are diligently doing what needs to be done...what you made a deal with your

Through Anti-Bunhead Fitness, I come across lots of dancers who suffer from low back pain. Now, there can be many different conditions that cause back pain, running the gamut from

What are we doing to ourselves? Where these procedures used to be a hushed secret that a rare few endured from time to time in the name of beauty, they now seem like the norm. I ov

Some of you already know me. Some of you dance with me or train with me as a Bad Girl Ballerina at my gym. Some of you have a sense of who I am from following along with my blogs a

The title of this blog post should really read: Stop Feeling Guilty About Indulging Because that's how we all torture ourselves, right? If you're a pleasure seeker like me, you fee

People often ask what my tricks are for fat loss. It's almost as if they assume they are missing a piece of the puzzle, & if they can just get all the pieces, the fat will easily m

Performance week. It's such an exciting time as the finishing touches come together with choreography, the dancers really starts to feel each other and work as a cohesive machine,

Are you guys ready to geek out here?! I want to share a podcast that I did with Jess of The Whole Dancer where we discuss some of the rampant myths behind cross-training and liftin

When it comes to dancing or exercising (or life in general), dancers are so good at the "push-til-you-puke" mindset. For some f*cked up reason we think that the more it hurts, the

Most of us dancers have had a toxic relationship with ballet at some point in our careers. And we all deal with it differently. Some of us turn away from the rigid rules and struct

I don’t know about you, but my arabesque has always been a position I struggle with. No matter how hard I work on it, it just doesn’t look how I want it to look. And when I try to

We buy the latest fashions.We color our hair.We apply layers and layers of makeup.We permanently brand our skin with tattoos.We adorn our bodies with jewelry.We pay doctors get rid

SUMMER!!! Who doesn't love this time of year?! I mean, besides the BBQ's, bonfires, and beaches, one of the best parts of summer is the slow, laid-back vibe that comes with schools

In our pursuit to be good at our art, to be recognized for our hard work and dedication, to be seen as special, we forget that there’s more to us than just our ballet. We spend mos

I’ve been shooting regularly in my studio for about three years now and I’m finding the restrictions it puts on me to be very useful in defining my repetoir and house style. If I had a big studio I could easily get lost in the multitude of options open to me. Too much choice limits […]

In Episode 40: Performance Enhancement, professional ballet dancer, fitness expert, and dance performance coach, Tanya Trombly, explains how her Bulletproof Ballerina method helps elite performers meet their full potential. We discuss different components that contribute to peak performance, how to

There is a lot to twirl about in this stunning and sweet Ballerina Party by Sara, of The Homespun Hostess/Party Papers! Sara has a fantastic eye for styling and a most creative touch- she makes most…

As we enter not only a new year but a new decade, naturally we start thinking about setting resolutions and goals for leveling up. When asked about your New Year’s resolution, the

Being selfish doesn’t mean you are selfish. This might sound like a contradiction…but bear with me. They are two completely different things. Being selfish about taking care of you

Here’s the message the ballet world teaches you: Here’s why that’s bullsh*t: So, if you’re not the .001% of thoroughbreds out there, what does this mean for you? Are you destin

Dancers are athletes & artists. As an athlete, you need to be able to direct your energy as efficiently & effectively as possible...with all your power going towards the movement y

When it comes to improving your body, ballet, or career, the hardest time to put the work in and stay motivated is when you're not getting anything in return. Ironically, these dry

How do you know what is real? One day you feel confident in your body. You are okay with what you see the mirror. You appreciate your progress and notice your hard work paying off.

Dear Perfectionism, I thought you were a discipline that would make me better. I thought you were a method of motivation that would keep me striving for more. I thought that if I c