Centre Stage Nutrition

Excited to officially showcase the bump this Christmas🤰 Navigating the new normals with food aversions and body changes has been overwhelming yet exciting. As of March our fam is officially growing to 3 humans and 1 fur baby.

So that means I will be slowing down to take some time off and enjoy motherhood. I won’t be taking on any more 1:1 clients from January, and I will be taking leave from mid February to around August/September.

But there are plenty of ways to stay in touch! (all linked in my bio).

1️⃣ Download my FREE Dancers Recovery Guide.

2️⃣ Self paced health and wellness dance webinars - I have 3 part series on my site to help you optimise performance minimise injuries and enhance recovery.

3️⃣ The Fuelling Fundamentals Bundle - get the 7 webinars and guides from the Fuelling Fundamentals membership in one digital download for $175.

Thank you to all my clients and followers who have supported me this year, and I look forward to introducing you to the newest member of team Centre Stage in the New Year.

Jen x

New Years Resolutions don’t always work, they are often made with BIG goals in mind that are just too hard to execute.

PLUS a new year is just another day and another month in the big scheme of things.

Instead try to focus on things you need to prioritize, to be the best dancer you can be, but also to love yourself, nourish yourself and contribute to a positive state of wellbeing.

Body, mind and soul.

Keep enjoying your holidays dancers 🩰

From my family to yours, have a very merry Christmas.

Hope it’s full of food, fun, family and friends ❤️🎅

Enjoy a well earned break and see you in 2024

x Jenny

Food is FLOWING over the Christmas period, and so it should cause food is awesome! 🎅🏻🎄🍒

BUT it can be overwhelming to navigate as a dancer, you want to stay as nourished for your performances, but also want to enjoy the time with your loved ones.

So I have a few tips for how to cope with the holiday food frenzy.

SWIPE ➡️ to check them out.

Got Q’s about how to navigate Christmas? Hit me up in the comments.

What are you doing on Wednesday night? 🤷🏼‍♀️

Want to come and hang with me and the Dancer Fuelling Fundamentals crew for our LAST Q&A for the year? 🙋🏼‍♀️

Because it’s happening and it’s a lil Christmas themed party.

In these sessions we:

🎅🏻 Dig a little deeper into the monthly topic and questions members have about how to apply it practically - this month is all about how to fuelling for performance and navigating Christmas

🎅🏻 Have some time for general member questions so you can get real time feedback on matters that mean the most to you

🎅🏻 Connect with each other so you can feel part of a supportive community

WHEN: Wednesday Dec 20th, 6pm PST

WHERE: Live in the Dancer Fuelling Fundamentals community

Simply join the membership to get access and with it you will also get access to our entire back catalogue of content and member resources.

Link in bio to get on in.

Fuelling Fundamentals Bundle Sale ENDS TODAY 🛍🎅🏻🎄

In this bundle is:

🩰 7 webinars on a range of nutrition topics to support you all year round, from summer intensives, to snacking to fall treats it’s all there.

🩰 Guides

🩰 Recipes and

Tools to support you to fuel your body for optimal performance. 💪

Grab it today and you won’t regret it ONLY $105.

Merry Christmas!

Comment BUNDLE below if you want access to this killer sale and I will personally send it over!

My favourite holiday recipes 🎅🏻🎅🏻🍒

Ready to get stuck into some delicious, nutritious and delightful dishes this holiday season?

SWIPE ➡️ to check out some of my faves.

Want the full recipes? Comment RECIPE below and I will send them to you.

Fuelling Fundamentals Bundle Sale 🛍🎅🏻🎄

Still happening for ONE MORE WEEK, so grab it now while it’s still hot!

In this bundle is:

💥 7 webinars on a range of nutrition topics to support you all year round, from summer intensives, to snacking to fall treats it’s all there.

💥 Guides

💥 Recipes and

Tools to support you to fuel your body for optimal performance. 💪

Total Value = $174.93

Sale Price = $105

Comment BUNDLE below if you want access to this killer sale and I will personally send it over!

It’s time for a CHRISTMAS SALE 🛍🎄🎅🏻🍒

And have I put together a doozy for you! 40% OFF The Fuelling Fundamentals Bundle 🩰💪

SWIPE ➡️ to see what’s included.

This is a one off, never seen before bundle and is available for purchase NOW until Dec 15th.

So grab it now while you can.

Link in bio to purchase.

Performance season is busy, you have alot going on and nutrition can be one of the first things to slip 🫣

Most of the time, it’s NOT because you mean for it to happen, but it creeps up on you in other ways.

Like the 5 common mistakes on this image ⬆️

The key 🔑 to optimizing your nutrition is to be aware and PLAN. Planning is always going to set you up for success.

Remember, you are an athlete, fuel yourself like one and look after your body so you don’t have injuries and strain on your body.

Got Q’s about competition/performance season? Hit me up in the comments.

Get ready for your December performances and the holiday season this month in Dancer Fuelling Fundamentals. 🩰🎄🎅🏻

We are going to be having a fun and festive month this month, making sure you are able to properly fuel around your busy schedule.

AND enjoy some Christmas cheer while you do it. 😉

SWIPE ➡️ to see everything we are up to and what you get included when you join.

Ready to see 2023 out with a bang? Join us this month for a merry month long party.

BLACK FRIDAY SALE THIS WEEKEND ONLY 🏷🛍

30% OFF Performance Fuel Strategy Sessions

What’s Included:

💥 1.5 hour session with me to build out your fuel strategy

💥 Session summary with a fuel and hydration guide included

💥 1 month of Dancer Fuelling Fundamentals membership FREE

PRICE = $199 🤗

Why book a Performance Strategy Session?

This means no second guessing for meals, snacks or hydration, feel confident on how to adjust your nutrition for your schedule, meal and snack ideas that you actually like and will be realistic for you.

I also look at the whole picture, not just food, so we will talk about things like sleep and stress and how that is impacting you.

Book your session today! Limited spots available.

Link in bio

Time for a little Q&A, I have taken your TOP snacks Q’s and answered them for you here. 🤔

SWIPE ➡️ to check them out.

Got some more snack Q’s? Hit me up in the comments.

Want more snacks tips? Join Dancer Fuelling Fundamentals, snacks was our November topic so we have you covered in there. Link in bio to join.

Look protein powder isn’t BAD, but it alone does not provide a well balanced snack🙅🏼‍♀️

YES you need protein for building lean muscle and to be fuller for longer, but protein powder isn’t going to cut it alone.

WHY? Because you want to combine protein powder or protein through foods with other nutrients so that you can meet your needs as a dancer.

Also depending on your schedule and energy demands, you will need some carbs, fibre and fats in the mix as well to really make your snacks POP.

Want more snack tips? Comment SNACKS below and let’s chat.

What are you doing on Wednesday night? 🤷🏼‍♀️

Want to come and hang with me and the Dancer Fuelling Fundamentals crew? 🙋🏼‍♀️

Because it’s our monthly LIVE Q&A session and it’s going to be a good one.

In these sessions we:

✅ Dig a little deeper into the monthly topic and questions members have about how to apply it practically - this month is all about how to snack for success

✅ Have some time for general member questions so you can get real time feedback on matters that mean the most to you

✅ Connect with each other so you can feel part of a supportive community

WHEN: Wednesday Nov 15th, 6pm PST

WHERE: Live in the Dancer Fuelling Fundamentals community

Simply join the membership to get access and with it you will also get access to our entire back catalogue of content and member resources.

Link in bio to get on in.

My favourite fall recipes 🍁🧁

You are going to want to save this post to come back to bc it’s a good one.

I have so many recipes I love, so here is a roundup of my fall faves.

SWIPE ➡️ to check them out.

Want the full recipes? Comment RECIPE below and I will send them to you.

Getting the right snacks before an audition or performance is important.

You want to opt for easily digestible options that can be used for energy, which is why the options listed on slide 2 are there.

REMEMBER: food is not ‘bad’ because it has carbs or sugar in it! 🙅🏼‍♀️

When you have multiple routines on the same day with little time to eat, vegetables or high fibre grains won’t give the energy in a timely manner.

This means the energy to
🩰 jump
🩰 turn
🩰 focus
🩰 finish the day with ease

PLUS they are convenient and you get to enjoy them, even though it’s not the sort of food dance diet culture probably told you to avoid they are 100% perfect for this purpose.

Time for snacks can be limited during auditions and performances so you want to make sure they are simple, easy and effective.

Want more tips like this? Join Dancer Fuelling Fundamentals this month we are talking ALL things snacks. Link in bio to join!

Happy World Ballet Day Dancers 🌍🩰

We can get stuck in our own little world sometimes, and forget that we are part of a GLOBAL community of dancers.

World Ballet Day, gives you an insider’s view into dance companies around the globe. You get to see morning class and rehearsals, get a sneak peek of upcoming performances and see ballet’s biggest stars at work.

Go check out World Ballet Day and get in awe of just how incredible this community is.

My regular email newsletter 📧 is out later next week, are you a subscriber yet?

My newsletters are a fun, interesting and jam packed with value.

Each month we discuss a hot topic that’s been coming up for my clients or audience.

As well as a recipe, a piece of inspo to help you with your mindset or quality of life and some highlights of my work for the month.

This month we have coming up:

⏰ What can I snack when I have zero time right before or in between dance?

🥕🧁 One of my favourite smoothie recipes

🩰 Some thoughts on how nutrition isn’t just about know what to eat for performance

PLUS how you can work with me in the coming months, including my Black Friday sales offer!

Wanna get on the email crew? DM me your email and I will add you to the list.

Next month in Dancer Fuelling Fundamentals we are talking all things snacking for success 💪

As you gear up for December performances you are going to want to stay on top of your energy needs, and getting the right snacks in can help you do that.

SWIPE ➡️ to see what we will be covering and everything that comes with your membership to Dancer Fuelling Fundamentals when you join

Are you ready to snack for success?

Head over to the link in my bio and join DFF today, only $24.99 per month , it’s a bargain.

You don’t need to completely change your meals 🙅🏼‍♀️ often what is required is a little glow up ✨ to optimise them.

Take these 2 examaples:

Breakfast, if you love you some peanut butter 🥜 then replace your PB + toast with this optimised meal that has all your macro’s covered to set you up for the entire day with the right fuel.

Lunch, take that chicken salad and add in some carbs, fats and flavour to make it full of nutrients AND flavour.

Optimising your meals is not just about getting the right balance ⚖️ of nutrition on the plate, it’s also about enoyment.

A well optimised meal will give you all the fuel you need for your body AND also be more enjoyable for your mind and soul.

Hey dance directors and studio owners! 👋

Are you looking for a competitive edge this competition season?

Do you want to improve the health and performance of your dancers by giving them the the right nutrition skills and knowledge?

Imagine how they could perform if they understood how to fuel their bodies to optimize performance.🥇

I am now taking bookings for dance nutrition workshops to help you do just that!

SWIPE ➡️ to see more about my workshops

Want to find out more? Head to the link in my bio to check out the workshops and book a FREE call.

QUESTION TIME ❓

What’s your biggest meal planning challenge? 🥗 👩‍🍳🍳

I have been sharing a heap of meal planning tips and busting some myths for you so far this month, in line with my monthly topic in Dancer Fuelling Fundamentals.

BUT I want to hear from you what is challenging you?

Is it time, what to prep, how to prep, storage tips or something else?

Hit me up in the comments with your meal planning Q’s and let’s get you sorted.

Do you ever wonder HOW your body uses the food you eat? ⁠
⁠
So you’ve heard of macronutrients [macro’s for short]; carbs, protein and fats. But how do they actually impact you as a dancer 🤷🏼‍♀️
⁠
Here is the cliffnotes or the TLDR for those who just want the basics.

SWIPE ➡️ to see who each macronutrient supports you.

It’s important to note is that these macronutrients have so many important functions and each one plays a vital role in your fuelling plan, and getting the right balance requires a personalised approach.

If you want to learn more about how you can add them in and meet your individual needs, click the link in my bio for a free 20 minute discovery call!