Dear Sanna - I need help

Okay I feel extremely shallow, but on my several attempts to pull out my deep, inner reason why I love dance, I can't really think of anything more than that it is responsible for all the aspects I like about myself. I feel like it's a great way for me to discover new things about myself, like how I can be creative and make things my own, even when they are a specific choreographed step that everyone else must do as well. I like how it motivates me to really push my limits and get things done or work hard at things that might not matter as much if I didn't have ballet. I always got straight A's in school, because I never wanted anyone to have a reason to say ballet shouldn't be a part of my life. If I didn't have that motivation, maybe I would've slacked off a little more, or who knows? Anyway, I guess my one sentence is that I love ballet because of the way it makes me feel and the things it makes me do, but that's not really a "spiritual in nature" answer, is it? Where do I go from here?

Janie

DanceMind: Dear Janie, Why.

Janie,

You are almost there. I hear you and know it was already written.

However, here is what I want you to do ...

Sit in a quiet meditation with 'all your love and practice for ballet'

There is no need to run out and buy incense. All you have to do is take a few breaths, sit quietly and place your attention on your ' heart center.' After a few mins., ask this question, "why ballet/ or What purpose does this have? WHY do I have to do this?

Constrct your own sentence. Allow the response to surface. You will hear it loud and clear,

I want you to come up with a defining sentence that speaks ALL THAT YOU WROTE ABOUT. (I will give you a hint -- it is spiritual in nature.)

Everything you wrote and re-presented is good, clear and strong. Yet it all links back to that seed in the previous post. Your love grew out of something.

When you touch in with that, you will take command.

Sanna Carapellotti, MS CCHT
Mentalperformances.com

Dear Sanna - Deja vu... again?

Once again, my thoughts seemed familiar, and sure enough, I have laid out the reasons I dance. This is from a post of mine last year:

It would be impossible to explain all the reasons I dance, but I'll try my best...

First of all, I love the challenge. There is always something more to strive for. Your training is really never done, and it's exciting and fun to be constantly improving and being able to do more and more. It's fun to jump higher and do more turns! I love seeing my progress over time and having the ability to literally change my body.

I also love the order ballet gives my life. I look forward to a regimented class every day. I like the level of respect that isn't necessarily a part of everyday life for most people.

Performing is also one of the reasons I dance. Being on stage gives me a thrill unlike anything else. I especially love getting the opportunity to dance many shows where I can become familiar enough with a role to have fun with it and really dance to my full potential. It's nice to know the steps well enough to stop thinking about the steps and focus on my technique and performance quality.

When I'm not dancing my body just doesn't feel right. Even a few days off makes me feel stiff and lazy. It's nice to have a career/hobby that also keeps you in shape.

But then I'm missing the sort of inexplainable thing that makes me love ballet itself. I don't really know why I think doing plies and tendus every day is so much fun. Or why I think a foot can be beautiful or somebody twisting their body into abnormal shapes. My mom used to ask me in wonder all the time why I wanted to go to class every day, even when I wasn't performing. I just like it. I like the people involved in the ballet world (for the most part) and that sort of inside joke if you will that only ballerinas share. For some reason we all just seem to get each other and I love being part of a worldwide network like that. I feel special being involved with ballet and I don't think I will ever be happy unless ballet is a part of my life, whether or not I make it as a professional.

All of this is still true. Just today I was grumbling in the back of a very crowded class at a difficult combination, when I watched somebody do a step and had a mini epiphany. (That looks like fun!) Ballet is fun, simple as that. I wanted to do the pirouette and land in a different position and turn and twist into something else to this beautiful music we so often take for granted JUST because it's fun and for no other reason. That's why I love dance.

Janie

DanceMIND: Dear Janie -- Seed

Janie,

Think of it (the WHY)  as a seed. 

If you plant a seed, everything grows out of its 'seedness.'  The roots, stem, petals, leaves ... everything that creates the plant. Under the ground and above the ground is all the support it needs to determine the quality of plant .... from  sun, rain, ecology of the soil and micro-organisms. 

It all goes back to the seed. The seed defines and influences the path (What kind of flower it is)  (Its characteristics) etc.

Same with ballet.

Sanna Carapellotti. MS CCHT

PS -- It is the same with auditions -- Some say, I want to get in to >>>>> ....  but they really do not know WHY they are there. There is sometimes more concern for status then what is best for WHO THEY ARE AS DANCERS.  The Audition CD helps to define and manage that whole process.

When you firmly know WHY YOU ARE THERE. You claim your space and go for it. 

Got it?

Janie,

The WHY must come from within. Most of what you ID'd are outcomes because you dance. The structure of the class is an external factor. WHAT DOES it do for you?  You can complain. No problem. That is why we are here to see that it is not all 'spotlight and flowers.'  You have to answer for yourself WHY. WHY are you willing to do this --

All of what you mentioned ties together inside what drives you.

Janie - dig deeper.

Sanna 

PS Gotta get ready for a client ... Later

Dear Sanna - I love dance

I love dance! I know I complain a lot, but it's only because it's so hard to become a dancer. I love the feeling I get when I dance (most of the time), and I love the music. I love the structure of having class every day and the sense of respect in ballet that is often lost in today's culture. I feel like I'm part of an exclusive club just because I'm a ballerina - we understand things that "normal" people do not. I never forget the things that make me love dance, like performing or that feeling of getting a step just right. Just like anything else, of course there will be times when I am not thrilled with everything about ballet, but I'll never stop loving it.

Janie

DanceMind: Dear Janie, Why?

Janie,
Why do you dance? Do not say -- I love to dance ...

Dig deeper. You have to have a clear compelling reason to get through these moments.

Everyone can have a goal. But WHY do you have that particular goal. Why ballet. What makes this so important that you are willing to do what you do -- every day.

Sanna Carapellotti, MS CCHT

DanceMind: Dear Janie, Yes ...

Yes, that is a very sad reality. To what end? All the stress, pain and time ... No there are no guarantees. It sounds exciting, but what does it mean - really?

Look around you. You have to know that this is a reality.

Sanna

Dear Sanna - mixed feelings

I suppose it's hard for me not to dwell on the fact that I could already have an apprenticeship, but I don't yet. And even if I do get an apprenticeship, then what? If I am struggling this much just for the apprenticeship, why would I be chosen above the other apprentices for a spot in the company next year? I'm just worried that I will fall into the rut just like so many dancers I see. They are offered these unpaid positions, only to have to find a new place to do the same thing the next year. I just get really stressed out.

DanceMind: Dear Janie, Trying to Smile?????

Janie,
I am wondering ... ( a viewer also noticed) ... You have the possibilities of an apprenticeship before you and a 'day away.' What makes it difficult to 'smile?'

Sanna Carapellotti, MS CCHT

PS -- Coming soon -- Tips and Interviews on Mentalperformances.com

Dear Sanna - trying to smile

I asked my teacher about the meeting and she said that if I do the things we talked about in the meeting, I WILL (definitely) get an apprenticeship. She also said I already looked thinner, which is of course very nice to hear. I still think it will be good for me to do some auditions and see what happens.

...On another note, I am excited for a little mini-weekend getaway! My friends and I are taking a little road trip tomorrow afternoon after ballet, and it should be nice just to get out of town for a day. It's nice to take my mind off of things before next week when I'll really have to get my act together with my resume, videos, and pictures to send out for auditions.

Janie

DANCEMIND: Dear Janie -- Life as a Dancer

Your recent post read like the life of a true dancer -- excited, working on weight, rehearsing, looking, uncertain, wanting to be noticed and exhausted.  

There is usually several topics in each post ...

1. Weight Issue -- First I posted a new article on my site ... It reveals the #1 researched tool that assists with weight reduction.  AND it is does work!  

Give some thought to your weight goals. What does 'tone up' mean?  

I am happy to hear that you have some support with your auditions. It is not guaranteed support.   Use your AUDITION CD to help you get mentally focused and clear minded.

The apprenticeship ~~  Of course, the company will offer it to whom they believe is ready.  It sounds like you may have a few things to do before that is offered. There are so many things to consider THAT YOU WILL NOT BE PRIVY TO as we talked earlier.  There are a number of positions.  The apprentice position is a step up and closer to reality.  Follow through with your plans of talking with an instructor.  Keep the focus on YOU, not that they offered positions to others.  Ask for clarification, tell him/her what you are doing as follow THROUGH.  Tell him you are following this helpful blog ,,,   :)  

Yes, it is nice to have the exhausted spent feeling after a rehearsal. I do not know it yet I 'feel' it in mu own life with my workouts and yoga.

Sanna Carapellotti, MS CCHT

mentalperformances.com

PS -  Smile~

Dear Sanna - it begins

I've been eating really well for the past week, and I hope the directors are noticing my effort to shape up. The more I think about my evaluation, the more unsure I am of the director's exact words. I did write out what was said in the evaluation to the best of my memory, but some parts (the important part of course) are fuzzy. I was first, and under the impression that this wasn't the time when we would be offered things, more just talk about them, so I think I heard that he would like to give me an apprenticeship, and I took it as a maybe for the future. Little did I know, he was about to offer apprenticeships to two other girls right now, after my meeting. After talking to another teacher about it, I decided to ask the director of the school, who was in the meeting with the artistic director of the company and I. I have not done so yet, but I will soon.

Also, I am surprised at how helpful the "career adviser" from the school has been. I gave him a list of companies I am considering if it doesn't work out here, and tomorrow he wants to meet with me and a few other girls. Apparently he researched all sorts of companies - the ones on my list and more, and he will do his best to help me get auditions. We'll see what he says tomorrow, but I am excited that he is being so helpful.

I am exhausted, as usual, but happy because I have been rehearsing all day and the more I dance the happier I am! usually. ha. Good night!

Janie

DanceMind: Dear Janie -- Evaluation Results

Your evaluation provided you with a lot of good feedback. 

Consider doing this... Write out what happened.  What they said, how they said it, how you felt, what thoughts went through your mind. How you left the room.

Basically cover the experience in writing. DO it tonight if possible because it is fresh.

And then let it sit for a few days BEFORE YOU MAKE ANY DECISIONS. Your mind will refer back to it and you will discover a few things.

Sanna Carapellotti, MS CCHT

PS - I will be back with your tomorrow.  I will have more insights and guidance for you.

Dear Sanna - evaluation

I feel like I have told a million people this, so I apologize if I sound bland, but here's how my evaluation went:

It was definitely not groundbreaking. They were extremely nice about asking me to "tone up" (lose weight). I know this. I am overweight for a dancer. It's okay - I can lose the weight. I WILL. Then they told me what to work on, and the director told me he was definitely considering me for an apprenticeship for next year (a definite maybe, not a definite yes). However, they said auditioning might be a good experience, if they are easy to get to or one of my top choices, but they don't think I need to spend the money, time, and effort to do a million, most likely fruitless cattle calls. I really do think they intend on giving me an apprenticeship, as long as my weight is under control. Of course, this isn't good enough for my parents, but I guess I am happy. They did ask me if I had any questions, so I said, "I am willing to train as long as it takes to be the best dancer I can be, but I don't want to waste time. Do you ever see me dancing in this company?" The director replied that he "did not not see me dancing in this company." He said it's really hard to predict the future, but if he didn't ever want me in his company, he would tell me to look for a job, or consider college, or whatever. So far I have heard of one other girl in my level who was offered an apprenticeship (a definite yes), but not everyone has had their meetings yet. That's all I know! I guess I am kind of indifferent - neither excited nor very discouraged.

Janie

DanceMind: Dear Janie -- Evaluation

You are ready. Be poised, open and expect feedback.  Ask your questions in a professional, open and respectful manner.

DO NOT attend with the expectation of being hired or promoted. Here is why, YOU DO NOT KNOW  -- until the invitation has been extended and the contract is in hand.  

Just as you are looking for assistance, others are also looking for assistance.  You DO NOT know what is happening behind the scenes, who is doing whom a favor and all else.  This happens regularly and it is in YOUR BEST interest to focus on the evaluation, feedback, your questions.

Anything else is a bonus.  

Sanna Carapellotti, MS CCHT

www.mentalperformances.com

Dear Sanna - conferences are tomorrow!

Gotta love the ballet world's idea of "advance notice." 24 whole hours. Anyway I just found out the conferences are tomorrow! I'm interested to hear what they have to say...

Today was a loooong day! I was a little frustrated, mostly with myself because I have a few aches and pains that make already-hard-things a little harder, and I think I might have given this morning's teacher the idea that I have a bad attitude. She's not "important," in terms of affecting whether or not I get a job, but I hate for anyone to think that. I think I just have trouble with her because she tells me things like I need a 6:00 penchée ("It's not a trick anymore. It's a requirement") as if I wasn't trying to be in a perfect split. I know these things, but just because she tells me to do it doesn't mean I suddenly can. Rome wasn't built in a day. I nodded, but I guess she could tell I wasn't thrilled because she said "Don't take it the wrong way," later on. I tried to play cheerful after that, but I was just in a bad mood and not dancing well. Oh well it's not the end of the world - I will just have to work extra hard in her class, and what harm could come from that?

Anyway time to take care of my body. Goodnight!

Janie

Dear Sanna - good point

Hmmm yeah I suppose this really isn't about how to get me a job. The apprentices said that they told them how they were doing, whether they thought they were ready for a job, and that they had no jobs. I believe they asked them all to stay another year. They also told some people what they need to work on.

It seems natural that they would explain themselves and give reasons for their thoughts, so hopefully I won't have that many questions, after all. When I think about the actual conference, I think they will either tell me I am getting an apprenticeship, after which I can respond

"It is my dream to eventually dance with your company. Do you have plans to expand within the next few years, and could you see me in your company?"

If I am not getting an apprenticeship (or maybe even if I am) I could say:

"I am willing to continue training, if you feel I am not ready for a company, as long as I am doing what I need to do in order to reach my highest potential and get a job within the next few years. If you do not see me ever dancing in your company, do you agree that it would be best to audition elsewhere?"

Hopefully they will tell me what I need to work on, and, depending on how the meeting goes, I could end by asking

"I really value your opinions and I would love it if you would take a look at my resume and photos. Also, if you have any suggestions or connections for getting me auditions, I would very much appreciate it."



By the way, remember how I told you we were doing my favorite ballet for the school show? Well I am learning one of the leads! I was shocked, because I was cast as corps in the ballet we had originally planned to do, so I am very excited to even be second cast. AND I was called to rehearse the other ballet we are doing for school show, too. Not the lead, but it's a small corps and I'm very happy with my parts now :) Good night!

Janie

DanceMInd: Dear Janie -- Evaluation Questions and more

Unless you have a legitimate complaint then I would let it go and be more timely in the future. As someone who taught courses at a college level, an instructor hears many many creative reasons why work was not completed.  You could send her a note of apology to be 'professional.' We have all been in that situation of being just a hair to late and paying the consequences for it.

Evaluation questions --

You want you approach to be respectful and direct. Listen very carefully and bring a note pad if you want to write after the evaluation. You see then this becomes a part of your goals setting. Steps to take on the way to becoming a paid dancer ...

In order for me to advance into a company position, what are the areas in which I need to have improvement.  Can you give me a few suggestions on what I can do to improve that (if you d not know).  

You can also ask for areas of noticeable improvement from the evaluator. 

Given my style of dance, my work ethic and overall presentation, what kind of company might be interested in a dancer like me? Am I a possible consideration with ____ in the near future?

Can I set up an appointment to meet with you (or someone) about career guidance?  I think the focus of the interview is on what you are doing well and areas for improvement. You want to be very clear when you exit that you have the information you need to move forward to design a plan.  The career support is a different topic altogether, Janie. Of course you can be ready to ask, if there is time and the instructor is agreeable. 

I think a good sit down about how to get work would require a tet-a-tet.  You will have to be the one to take charge and get what you need. 

Get back to the blog tonight if possible to square away your evaluation questions.  What have you heard from others about the porcess?

Sanna Carapellotti, MS CCHT

MentalPerformances.com

Dear Sanna - okay

I was talking about my online college classes. I have tests I have to complete each week by a certain time, and last week I didn't realize they were due on a thursday at 1:00, so at 12:40 when I realized, I had to rush through both tests. I got an 80% on the first, and then I only managed to finish 10 of the 15 questions before I submitted the second, but for some reason none of the answers showed up and I got a 0. Then when I explained this to the teacher in an email, she responded as if she didn't believe me, ignoring my explanation and telling me that I began the test 10 minutes before the due date and submitted it blank and that I should complete tests as soon as they are available. So I think I just need to let it go or I will make it worse, because this woman clearly cannot negotiate.

Okay specific goals:

Ideally...

I want to be at least a soloist in a professional ballet company with a rep including Balanchine, classical, and contemporary ballets.

I want to make enough money to live, and have enough time to enjoy my life and have a family, if that's what I want at the time.

I want to live in a big, nice city where I might want to live, regardless of the fact that I was offered a job there.







Top 3 questions for my evaluation (and the follow-up questions that go along with them):

1) Do you plan on expanding the company within the next 1-2 years and will you consider me for a spot in the company when it becomes available?

2) How can you help me seek a job elsewhere?
Do you have connections with the people who can get me company class auditions?
Which companies do you think would be a good fit for me?
Can you give me feedback on my resume and audition photos?
Should I make a video and how can I seek help with it?

3) What do I need to do in order to get a job?
Lose weight?
Work out?
Take more classes?
Fix a certain aspect of my dancing?


Just found out evaluations are THURSDAY finally!

DanceMind: Dear Janie -- Evaluation Questions

Let's nail these down in case you are called in this week.

What would be you top 3 questions?

Sanna Carapellotti, MS, CCHT

Audio programs for dancers - finally!

Yes, I am repeating myself.

DanceMind: Dear Janie, Goals Need to be Front and Center

Like a Ballet Dancer!

Keep your goals available to you. If they are written in an exciting way, then they serve as an external reminder and touch in with your own motivational drives that keep you dancing, even when it gets tough (er).

1. I want to dance with a professional company.

Get more clear... I see myself dancing as a core member of a medium sized company whose repertoire is a mixture of modern and classical ballets.  or I dance with a ballet company that tours. 

Be more specific. Narrow your vision to include what you like. How do you see yourself?  

With your experience, you can begin to realize what do you  like and how do you want to do what you like.

So when you have few moments.  Lie back and let your mind wander to a few years into the future ... what happens, are there obstacles to your vision, is it clear, is in realistic for you at your skill level.  

WHat would you have to do, or be able to do to achieve that goal.

Sanna Carapellotti, MS CCHT

mentalperformances.com

I hope you enjoyed that homemade croissant. I have never had one!  

I am confused about the test comments.

We can talk tomorrow.

Time for zzzzzzzzzzzzzzz.

Sanna Carapellotti, MS CCHT

Master Classes for Your Mind

Dear Sanna...

Today we had a light ballet schedule so I decided to tackle some home-made croissants! They are amazing I must say, even though half way through making them I discovered I had 2 tests due within 20 minutes and only managed to finish one before the deadline. Very frustrating, but it will be okay because the rest of my tests will be so spectacular, that one won't even matter. (I also emailed the teacher and tried to explain what happened, so we'll see what she says) I am tired now but tomorrow I will try to organize my dancing goals. Good night!

-Janie

DanceMind: Dear Janie, Goal? What Goals?

Yes, we did review them.  I was hoping you would find them!  Goals need to be in front of you, ie in a journal near your bed, or on your desk where you review and make sure you are taking the steps to achieve our them.  See how you have forgotten ...

Goal setting is much more than making a statement. 

Let's talk about this evaluation. This evaluation is for you too, Janie. What they discuss may not answer YOUR questions. (They have a lot of dancers to review.) Getting the answers to your questions helps you to set additional goals and to tweak current goals.

There may be a time frame, such as 15 mins. If this is the case, prioritize your questions. Top 2 must be answered and leave the others to address with approachable teachers.  You can also consider speaking with teachers to get their ideas and guidance outside of the interview.

Keep in mind Janie, some comments may be subjective, meaning it is from  their viewpoint.

Grab a journal and write your goals out. Some of them are too vague. We can strengthen them so you can increase the possibility of it happening.

Any one  else on board is welcome to do the same.

I will continue tomorrow. It has been one very busy week ...

Sanna Carapellotti, MS CCHT

mentalperformances.com

Dear Sanna - my goals

As I thought about my list, I was having a little deja vu, so I looked back through some old posts, and sure enough I already made a list of goals in November! I thought it would be interesting to see how they have changed (or not) so here they are:

a) Musts:
1) Dance for a professional ballet company
2) Make enough money to live
3) Be healthy/happy
b) Hopefully I will also:
1) Have the opportunity to dance both classical and balanchine ballets
2) Eventually work my way above the corps (soloist or maybe even principle depending on the company)
3) Live in a nice city
4) Achieve all this within the next 3 years
5) Be well-liked by my artistic director and vice-versa

It seems like my goals really haven't changed much. I just want to eventually have a solid job with professional ballet company and be able to financially support myself. Unfortunately, the more time that passes before I reach these goals (especially the musts), the more unlikely they become. For example, the older I get, the harder it will be to impress an artistic director enough to hire me, so I really need to work hard now. I suppose sharing these goals with my teachers might be a good idea at my evaluation?

Janie

DanceMind:Dear Janie, QUESTIONS 4 Evaluation

Preparing for an evaluation begins with you, of course!

As I asked in an earlier post - What do you want? How do you want it? How iwll you know when you got it?

Goal setting is so underutilized and so powerful. They direct your attention towards what is important and away from what is not. Have you ever jumped out of bed so excited because you were headed somewhere or doing something? Your goals need to lift you out of bed. They keep your sights clear and effort strong.

After considering those beginning questions - You can list 3 - 5 questions that are clear, and helpful to you to see if the company is the right place for you now or in the future.

Let's shape these 3 - 5 questions. You have just as much right to ASK questions and get feedback. IT IS YOUR EVALUATION. How will you get the answers to your questions?
Of course you are polite and professional, yet you have a voice. This is an important time for you, Janie.

Keep in mind - Evaluations are about FEEDBACK, ie, your performance ability, your technical skills, your work ethic, etc.

Without me rambling, let's get clear.

I look forward to hearing from you.

Sanna Carapellotti, MS CCHT
mentalperformances.com

PS -- The Audition CD is a good way to get your mind prepared for evaluations & auditioning. Miriam, from Texas, says, "I use it all the time. It helps me to keep my focus and know how to totally prepare myself for class and audition. I love the images - and I am not worried anymore!"

Mental training for dancers is a master class for your mind.
Visit http://www.mentalperformances.com/?section=54 ... to get your program!

DanceMind:Dear Janie, WHAT do you want?

Do you know what you want? Write that out. Describe it in detail. and then extract one clear sentence... I am a ballet dancer ----

What are you willing to do in order to dance? Move. More unpaid 'labor.' Live in Montana.
Maybe you re willing to continue training until you are invited to a company position.

What do your parents say? I am assuming they are supporting you financially. Have you discussed possibilities with them.

Sanna Carapellotti, MS CCHT
mentalperformances.com

Dear Sanna - wording

Yes! You're right - the phrasing of my questions is very important. I actually just read about this in the communications class I'm taking. I guess I should ask if they see me ever dancing with this company, and if not why and is there anything I can do to change that. I also forgot to put in my last post that I want to ask them to look at my resume and give me tips. I should also ask if they know any artistic directors who might be interested in a dancer like me, and if they could somehow help me set up an audition. How does that sound?

DanceMind:Dear Janie, Be Bold for Yourself.

I was impressed withyour comments below. Your predicament is real and common.
I have some things to do at this moment, I will get back to you later or tomorrow. You will be ready to yur satisfaction. I am concerned with how yu are phrasing your questions. Do you read that?

Sanna Carapellotti, MS CCHT
mentalperformances.com

Dear Sanna - how bold can I be?

Well that was just about the hardest week of my life, although I love what I was doing, so it was not at all the worst week of my life. We all thought back to that REALLY tough time coming back from summer vacation and agreed that was much worse, even if this past week was more dancing. And what's more is the fact that today was our day off and tomorrow we're going back just as strong. It's almost the same schedule as last week, regardless of the fact that tomorrow is MLK day or that we might need a break...

Anyway the evaluation situation (no alliteration intended)... we anxiously awaited the first week in January to hear... absolutely nothing. As we got more and more anxious, a brave soul asked about it. We were told the students should call, apprentices had their meetings last week... and us in betweenies? nothing. It seemed as though they would shortly follow the apprentice meetings, but it has been days and we still have heard nothing. Soon I will have to muster up the courage and ask.

...But I can pretty much predict the outcome anyway, based on my perceptions of the bosses and the feedback from those who have had meetings. Here's what I gather/predict:

The company is not expanding. Either somebody will leave, or nobody new will be hired. This means apprentices were told to audition, invited to return as apprentices for a second year, and mostly praised, without job offers. I know that not all apprentices will take that second year, but others may be found from the company's own audition tour, so there may or may not be spaces available for me as an apprentice, and almost definitely not in the company.

...So I will probably be told to audition as well (unless the expect me to stay in this state for another year, and if this is so then they better have an excellent reason) so I should get my stuff together. I also expect they will tell me good things, and if not I definitely need to find somewhere else to go, because it seems like they're saying good things whether it's the truth or not, so if I don't hear those things, I am clearly not wanted here.

I have made a list of questions, including what they dislike about me (it must be something, based on my parts in the school show, which are not terrible, yet not the best either) and if I have any control over changing those things. I also want to ask for advice on where I should audition, and I want to ask if they can do anything to help me get a company class somewhere.

Now I'm going to get some sleep before another demanding week, when I will hopefully get a chance to talk to my teachers! Night!

Janie

DaanceMind:Dear Janie, Self Care

I am very happy to hear that you take vitamins, rub arnica on your toes and ice AND sleep.
The more you care for your body (That works very hard for you) the better. That support is very necessary. You can minimize pain, reduce injury potential and even perform better because you 'care' for yourself.

You truly have to take the initiative to set these as priorities even when you are exhausted. The benefits a long lasting and worth it. Good job!

Sanna Carapellotti, MS CHT

DanceMind: Dear Janie, All in a Day!

As a ballet dancer you have a lot of responsibilities for which you are responsible.
You work your body hard and then have school work and other mundane activities that must be done. Of course, enjoy the cookie!

Have you ever eaten a cookie 'mind-fully? Eating a cookie mindfully is amazing you really taste the subtleties and sweetness and you take it in through different senses.

You make the decision to eat the cookie. Next, feel it, notice the texture, its appearance and the obvious ingredients you see. Feel its weight. Then, smell it. If you hold it up to your mouth, observe what happens in your mouth without it even being in the mouth.

When you take a bite, let it sit in your mouth without chewing and see what happens.
Chew very slowly, feel it dissolve and with your attention in your mouth listen to how it sounds as you break it down. You will notice several layers of flavor and textures unknown becase we chew a few times and swallow.

Keep it in your mouth for as long as you can. Then follow it down the throat.

You will have the cookie longer and enjoy it more. Cookies nourish the soul!

I love choc chip, all time favorite.

I teahc this in my weight loss classes. You can enjoy more of food and eat less ... and lose weight! especially if you pick up a few over a break.

Eat slower and chew more.

Sanna Carapellotti, MS

PS -- How about our evaluation?

DanceMind: Dear Janie, I hear you.

I am happy to hear that you are doing what you need to do. It is a lot, Janie.

Sanna

Dear Sanna - i'm tired and i wanna go to sleep

I just submitted 4 assignments due at 5:00 p.m. tomorrow, since I have ballet until 6:00 and I am NOT getting up early to work on that. Whew it's nice to get it done, but this is a lot! We have had a LOT of rehearsal this week, and I am way too tired to address important issues at the moment. So I'm just checking in... about to use some homeopathic meds and some good old fashioned shut eye! Night!

Janie

P.S. Don't feel too bad for me because I LOVE rehearsing :)

And I got a free cookie today and it was DELISH

And I don't feel guilty because I've been eating well and that was a nice treat

Dear Sanna - speaking my truth

The first few weeks back have been exhausting. It's never fun getting back in shape, and we have started both company, school, and in-between (trainee/apprentice style) rehearsals, so I have a lot on my plate. Plus I just started 2 online college classes to stay in "school mode," as my mother likes to put it.

Hence why it's been so long! Other new year's resolution... less time between posts?? I will try my best to address each post of yours, one or two at a time.

..So by excuses I definitely do mean things like the cookies example, but I also wanted to make this an all-encompassing thing. Another example for me is debating taking an extra class I know I should take, or whether or not to wear pointe shoes at barre. If it's something I know I should be doing, I'm going to just treat it like something I must do. I wouldn't debate whether to go to company class or not, so I'm not going to debate the extra class either.

I'm also working on eating when I'm hungry, not emotional, and I think I am back on the track of better eating habits. I've found that really thinking about what I am about to put in my mouth is helpful, and I often am satisfied with a healthier choice and the idea that I will have a treat later if I still want it. Most times I never even go back for that treat.

More soon! Now it's time to take vitamins, rub some arnica on my toes, ice, do some homework, and any other things I don't exactly feel like doing but I know are good for me! No excuses, right? Oh and some sleep of course :)

DanceMind: Dear Janie, It is Time.

Janie,

I am wondering where you are!!! You have a lot on your mind as your most recent posts indicate, yet I have not heard from you. What's up? Are you procrastinating? or feeling a little burned out from Nutcracker? or ........

As a coach in certain aspects of my work - I must ask - How much of a priority is this for you to prepare for evaluations and auditioning?

Whatever you are experiencing, let's handle it so you can be prepared.

Self-sabotage is not a good thing.

Miss ya :)

Sanna Carapellotti, MS CCHT
Performance Specialist

DanceMind: Dear Janie, How Bold Can You Be?

NO inhibitions or fears -- what would you ask or say?

Some dancer tip toe when it comes to speaking up especially to teachers. there is a difference being being rude and unprofessional and advise seeking and information gathering. It is your future, yiur interview. Let's make the most of it by being prepared. Consider it to be a performance.

Sanna Carapellotti, MS CCHT

DanceMind: Dear Janie, Evaluations ...

What do you know about HOW they inerview for evaluations? Did you ask around?

Sanna Carapellotti, MS CCHT
Performance Specialist

LINK!!!

http://health.groups.yahoo.com/group/WeightlosshypnosisNOW/

DanceMind: Dear Janie - Speak Your Truth

Hello Janie, My best to you this new year.

Stop making excuses -- hmm-m... What will you do instead? If you stop making excuses, will you be silent? Will you tell big lies? ARe you making excuses to yourself? or to Others? How will you be accountable and know if you are actually following through.

New Years Resolutions require a plan ---

Let's do it.

Pick an excuse. Let's say this is your excuse, 'I ate a sleeve of cookies for dinner. I danced for four hours without a break and was too tired to fix myself a decent dinner!'

Is that the kind of excuse you are talking about?

What is the plan? If you have no plan then you stand the chance of backsliding into the cycle again. You must have an alternative, workable action.

Write down your plan, especially if you really want to break a habit.

I will have a store bought salad and some canned tuna available when I come home from dance ravenous. Carry something in your dance bag, a bar or an apple to stave off crazy ravenous hunger.

Keep it simple. Make it workable and by all means take the necesary action ... then you will feel so good!!! because you can now say to ourself, I eat healthy and take care of myself.

That is now your truth ...........



Sanna Carapellotti, MS, CCHT
Performance Specialist

PS -- Anyone here have weight concerns? I am beginning a new Yahoo group called,
Weight Loss Hypnosis NOW. Join us as we break habits, learn how to empower ourselves to lose weight and get the skinny on how to use your mind power to achieve your goals. You can read or participate by asking questions or helping others with your suggestions. It is FREE and open to anyone who wants to feel better and lose some fat. Here is the link ---

Dear Sanna - Happy New Year!

Happy New Year! As silly as it is, sometimes it takes a new year to motivate me to make some changes. (Maybe hitting bottom after that last holiday cookie and a shocking number on my scale helped too...) Anyway, I am proud to say I have been fairly healthy so far for 2008. I really feel better about myself when I am careful about what I put in my body. I also made a new year's resolution to stop making excuses. I have been taking as many extra classes as possible, and trying to approach class with a new, refreshed outlook.

I am a little frustrated with the ever-lacking communication between dancers and teachers here. I don't feel it is responsible to assume I will have a place here next year, however I also feel unsure about going all out with auditions, taking photos, practicing variations, and missing class for road trips to the nearest audition sight without... permission (for lack of a better word) or encouragement to do so. I know that's ridiculous because it is my future, after all, but people in the ballet world are touchy, and the last thing I need is to anger the likeliest people to offer me a job at this point. We shall see - as of now, evaluations are apparently in late January. But I WILL NOT wait longer... and maybe I'll do a little private audition preparations in the meantime.

That's all for now! Does anyone else have any good resolutions or audition advice to share?

--Janie

DanceMind: Dear Janie -- Being Clear

Yes, there are many reasons why one dances. I am interested to hear from others WHY you dance Ballet or other forms of dance.

Of course Janie, You may continue to expound on it, especially since you have moved thru Nutcracker season. In retrospect, how does this desire to dance keep you moving when your body is at its energeic end and is throbbing.

Sanna Carapellotti

DanceMind: Dear Janie, Gotta love to dance!

Yes, Selly. One must love dance.

Emotion drives motivation.

Yet, this intense love is balanced by other intense emotions which are not always very positive, and can be destructive to body, mind and emotion. It canbe consuming.

The darker side of dance/ballet is often silent. Very powerful. Very present. Undeniable,

These are the moments that go unexpressed yet many do not realize that there are ways to manage the rising of such energy. SOme performers call it 'theri demons' or stage fright, or obsessions of different kinds.


I am on vacation out of the country returning tomorrow.

Happy New Year, Janie and all!!!!

Sanna Carapellotti, MS
Performance Specialist

Dear Sanna - why I dance

It would be impossible to explain all the reasons I dance, but I'll try my best...

First of all, I love the challenge. There is always something more to strive for. Your training is really never done, and it's exciting and fun to be constantly improving and being able to do more and more. It's fun to jump higher and do more turns! I love seeing my progress over time and having the ability to literally change my body.

I also love the order ballet gives my life. I look forward to a regimented class every day. I like the level of respect that isn't necessarily a part of everyday life for most people.

Performing is also one of the reasons I dance. Being on stage gives me a thrill unlike anything else. I especially love getting the opportunity to dance many shows where I can become familiar enough with a role to have fun with it and really dance to my full potential. It's nice to know the steps well enough to stop thinking about the steps and focus on my technique and performance quality.

When I'm not dancing my body just doesn't feel right. Even a few days off makes me feel stiff and lazy. It's nice to have a career/hobby that also keeps you in shape.

But then I'm missing the sort of inexplainable thing that makes me love ballet itself. I don't really know why I think doing plies and tendus every day is so much fun. Or why I think a foot can be beautiful or somebody twisting their body into abnormal shapes. My mom used to ask me in wonder all the time why I wanted to go to class every day, even when I wasn't performing. I just like it. I like the people involved in the ballet world (for the most part) and that sort of inside joke if you will that only ballerinas share. For some reason we all just seem to get each other and I love being part of a worldwide network like that. I feel special being involved with ballet and I don't think I will ever be happy unless ballet is a part of my life, whether or not I make it as a professional.

--Janie

DanceMind: Dear Janie, Why?

What keeps you dancing?



Sanna Carapellotti, MS CCHT
Performance Specialist

Dear Sanna - Thanks for the tips!

I will most definitely take your advice and let you know how the massage goes!

Hmmmm hard. That's interesting because I use the word so often but it's hard to describe. There I go again. Right now, when I say ballet is hard, I'm talking about getting home at 11:00 p.m. having left over 12 hours earlier unable to find a position where my legs and toes don't throb, I immediately reach for comfort foods like cookies and chocolate, even though I'm not especially hungry or in need of such junk food, and struggle with myself over if/how much I am going to eat. Then I have to force myself to get in the shower and ice my feet. It's "hard" when I have to force myself to rest or take care of my body. I am often even tempted to skip taking my vitamins because I am too lazy to go get them and then swallow them down!

But ballet is also hard mentally. It upsets me to think of the possibility that all my hard work will not result in my dream of getting an offer here next year, or anywhere for that matter. It makes me sad that I am not cast in everything I hope to be cast in, or to not dance as well as I want to when I do get opportunities.

And of course the dancing itself is hard. I have to push myself and constantly think a million things in my head in order to dance my best and even attempt what is expected of me from my teachers. I sweat like crazy and shake and sometimes fall because it's hard! You can never let your guard down or get comfortable because there is always SOMETHING to fix. Nobody is perfect although we are striving for perfection so that's HARD!

--Janie

DanceMind: Dear Janie -- Hard ?

Can you talk about "hard?"

This is important -- the 'hard' experience of ballet. Describe HOW it is hard. Behind the scenes ... What is it like?

Sanna Carapellotti, MS, CCHT
Performance Specialist

DanceMind:Dear Janie, Get a Massage!

I am happy to hear that an end is in sight! You have been working hard.
Nutcracker season is long and can be stressful, even downright exhausting.

I do hope you take it easy and allow your body to recharge and heal through rest, good sleep and oh yes -- that massage.

I just remembered this story -- I was in Chicago for this week long
training. It was my first time in the BIG city alone and I scheduled a
massage. (This was a long time ago ---)

I was very nervous about being on the table. Am I naked? What clothes do I take off. Oh My G@# someone I do not know is going to handle my body. What if she/he looks real close and sees something. My thighs!

Mind you I was a body builder at the time and was in really good shape.

I was still very nervous. SO I arrive at the spa in the hotel and follow the instructions explicitly. I am told that Nick will be my masseur re. OMG - a guy!!!

SO I lay on the table. Enter Nick ... Nick comes in and I am not breathing. I am supposed to relax! Are you kidding me!

I notice something a little different about Nick -- He was blind! What relief!
and what hands!

Turns out he had been a musician and developed an eye disease. Massage was a career choice.

It was one good massage.

Massage for you - lets get back on track here -- There are many kinds of massages and different personalities that massage. Some are simply better than others at the administration of the massage.

there are those who specialize in working with athletes/performers. I might sugest that you look for 'sport' certification. Someone in that capacity would understand the need to have your ankles or feet worked on in a certain way.

Some people are dead set against massage for no good reason. When the muscle tissue is 'massaged' seratonin and somatostatin levels increase. AKA natural pain killers and anti-stress hormones.

The issue could be that of a therapist gets her strong fingers into an area that is ailing and then you must dance you could be very sore. On the other hand you can release bound up tension.

Remember that the tension is partly emotional and repititive activity stress.

WIth it being your first time -- I would start out light and if you FEEL as if certain areas are more tender you can always ask her / him to ease up or to apply more pressure. COMMUNICATE WITH THERAPIST. If you hurt she may know how to assist you and she can ease up a bit.

KEY -- WHen you lie on the table clear your mind to make the most of the experience.
That will be a blessing. You know how to do that - stop the thoughts, breathe nice and easy. Let the table support your body. LEt go of the grip around the feet, buttocks, shoulders, face, neck, areas where you might hold tension.

Most therapists are multi - talented. So tell her this is your first. Tell her you are a dancer. and you can just imagine how good that can feel to cover all bases and lie down to a pre pleasureable expereince!

We can continue talking thru the holidays. I will be traveling a bit.

Happy Holidays to all!

Sanna Carapellotti, MS
Performance Specialist

Dear Sanna - rest is near!!

This has been a very difficult month, and this next week will definitely be the most trying, but it's fun too and I'll be sad when it's over. Not that I won't be excited to go home and see my friends and family and get my one chance to rest. I'm especially excited because my mom promised to take a day with me to get massages! It's pretty much impossible to get a massage any other time, since I never know my schedule far enough in advance to make an appointment, and even if I did, I don't think it would be a good idea to dance right after. Since I've never had a massage before, I'm not exactly sure what to ask for or expect. Some people have told me that a deep tissue massage is not such a great idea for a dancer because it might cause more harm than good, but I've also heard that dancers are so tight that a deep tissue massage is really the only way to make a difference. Any thoughts?

--Janie

DanceMind: Dear Janie, HOW???

The difficulty rises when a group is told they need to lose weight and ar left to their own measures on how to do it. Yes, there are diets, yet we know how successful that can be for some people, some of the time. This presents inner conflict which can drive one toward extreme behavior ... stravation or binging.

With the amount of energy and calories this is burnt doing ballet/dance, one needs to eat otherwise the body takes the shape of a thin starving child. How doyou eat? How does one manage to lose a few pounds wihtout crating problems within the systems of the bpdy ... the menstrual cycle, the skeletal system, the nervous system, ndocrine system, etc.

A dancer moves with every system in the body and they contribute to the 'ability to move.' The payment will come due in time as is often said when we engage in bad habits, like smoking, drugs, starvation. One may not experience the wrath immediately such as if you step in front of an oncoming car, but the 'collector' will come.

Of most concern are health care professionals and mentors who are teachers who do not support health. When my daughter was injured last year, one MD misdiagnosed her with tendenitis (her foot was actually broken as we later discovered.) and told her to take 8 advil a day and she will be fine.

Luckily she had the mind to know WRONG!

If one does not KNOW BETTER, one takes the advise. Of one does not KNOW, one takes the advise. You have to step back and explore options. Use foresight, not hindsite

Sanna Carapellotti, MS
Performance Specialist

PS -- For every problem there is a health solution.

DanceMind:Dear Janie, Mind for food

Yes, you are right eating unconsciously can be dangerous literally. It is called emotional eating. You may have heard that term.

THINK ABOUT THIS -- The stomach has parameters, emotions are a bottomless pit. When you eat for hunger the body communicates to you. When you eat out of boredom, you eat more AND less quality because -- how bored is bored and how do you satisfy that. Emotins want fat and sugar.

The body switches on and off with hormones when you tune into hunger. Then you are eating for the body's needs not the emotions. That is why we have an obesity thing happening here in US.

As a dancer, you work your body hard and it makes sense that you (collective you) would eat to support the stress imposed on the body. There is a lot happening IN THE BODY that needs to be at optimal levels to support dance activitiy.
Cookies -- well you can enjoy them in the right amount but as a meal, it could catch up to you in terms of weight of fatique especially when the going gets tough...

Sanna Carapellotti, MS
Performance Specialist

PS -- Know what and how much and when you are eating. Sounds easy, yet how often do you 'discover' that you are eating!

Dear Sanna - weight

I know there are many problems with dancers struggling with their weight, but for me I think losing a little weight would be a result of healthier eating habits, rather than dangerous ones. I tend to eat when I'm bored, even if I'm not hungry, and I would always rather have cookies for dinner than almost anything else! It's partly a matter of laziness when it comes to cooking, and partly just my sweet tooth. It's also especially hard when my schedule changes or does not allow me to have dinner until 11:00 at night. However, when I do discipline myself to eat healthy meals only when I am hungry, I feel a lot better about myself mentally and physically. I just need to DO it. You're right - it's all in my mind.

--Janie

DanceMind:Dear Janie, Weight Issues

In the dance world, especially ballet, the demand for a slender, very thin body is apparent. It can determine roles, job and even ability to attend a school. Interesting even at the cost of health, denial does exist, yet one glance at the physical size of performers can reveal the standards at a school. Studies show that eating disorders are very high in numbers within the system of ballet. Bodies of ill dancers also tell stories of frail health due to low weight and bod fat.

Who sets the parameters? The desire to dance outweighs health?

There is the occasion where guidance is offered to a dancer who is fearfully thin. Sometimes they are sent home for healing. Does that change the system? Many dancers are not 'anorexic' yet they struggle with emotional eating. (of course we live in a culture that eats poorly.)

Here are comments by teachers/instructors that have been tearfully related to me by performers -- "You are too fat for a tutu." "You cannot stand next to her on stage because your thighs are like elephant legs." "I cannot give you parts until you lose 15 lbs." (She weighed 120 lbs.). Some schools schedule weigh ins weekly. One physician told one dancer to simply drink coffee all day to lose weight. She tried it and became every ill. (BTW -- she was 14 years old)

It would be interesting to hear other comments.

Many dancers really do not know how to achieve safe weight loss because there is an overlay of anxiety and fear. When one starves oneself, a binge will naturally follow. This cycle is highly destructive to the body and even makes weight loss more difficult. The body becomes very confused.

Yes, diet moderation can work, yet the more powerful piece is the MIND.

The body responds to what it is fed through food, and the thoughts and emotions.
When there is hatred, anger, disgust, guilt, etc directed toward the body, tension rises and so does the need to 'feed' it with food or even starvation. Not good.

It is a very scary situation, especially for individuals who cannot sustain health when the body fat and weight is so low. What is the answer? Stop dancing? Re-educate the teachers? (they have most likely been through the rigors and are repeating what they believe to be okay. No excuse, though).

One woman who was a ballet dancer in the 60's here in the area where I live told me that they were put on a 500 calorie diet! This was a professional ballet company! My conversation with her was quite interesting because although times have changed, I wonder if they have?

What if you loved your body? What if you could appreciate what it does for you?

Sanna Carapellotti, MS
Performance Specialist

PS -- More later.

DanceMind: Dear Janie, Food for Thought

Notice these three points of reference, or as one client so aptly stated 'the Bermuda Triangle' here -- mind, body, food ... and how each one is made available or responds to the other.

The body simply does what it is guided to do, ie., more food in, more negativity in, the larger more stubborn the body can become. Visa a versa -- is also true -- SURPRISE!

Sanna Carapellotti, MS
Performance Specialist

PS -- More later on the visa versa .........................................

Dear Sanna - speaking of wieght...

You know what's funny? I have always known that i wasn't one of those naturally tiny people. iI was never necessarily FAT, but i wasn't skinny either. My weight has always been just acceptable, and not exceptional for that extra push in my favor when it came to striving for higher positions, better parts, or acceptances into better programs. That said, I feel like I am always just waiting to be told to lose weight, almost as if I would feel better if the artistic director or teacher would just say it instead of my interpretations of what he or she must be thinking about my body. And then of course the more I stress out about it, the more I just cannot resist the temptation for just one more bite, one more candy bar, whatever. It's not that I don't know exactly what to do to maintain a good weight and feel better about myself, it's just that I psych myself out and sabotage my own eating habits.

And by the way, today was a much better day for me. I hope it was for you too! I just love being at the theater and downtown with everyone and all the holiday cheer :)

--Janie, real ballet dancer with an anonymous name

DanceMind: Dear Janie -- No need to be Happy

Janie, The whole idea of this blog is to show the ups and down of ballet/dance.  Yes the are joys and yes there are firey moments. The point is that you move through them. You survive when it feels like the end is near. As you get to know yourself better, you can also discover methods and tools to help you through the rough times. When you are "in good spirits and all seems bright" you can discover methods and tolls to deepen that experience. Sometimes it can be as simple as noticing that certain stressors create down feelings. our choice is to stay down or allow it to pass through by simply acknowledging it, or you can take some action to shift it.

So please do not apologize for telling me how you are feeling.  You are welcome to speak your mind on this blog. I appreciate that and so do others.

Sanna Carapellotti, MS

Performance Specialist

PS - I am very excited to finally be recording my Shaping From Within Weight Management program. Because I am adding a special bonus to the program fro dancers, I am looking to speak to a few dancers who have weight struggles. This will occur in January - February. If anyone out there is interested contact me directly at sanna@mentalperformances.com. I will put your name on a list and contact you after the holidays.

DanceMind: Dear Janie -- I got it!

I feel like that today myself. I am going to take some action here before my first client so I can get back in my own saddle. Days like this make me realize why I do what I do and love it because I can 'do' something to get my self out of my funk. It is usually something I did to my body (ate poorly) or not enough sleep and not enough play, or Some ridiculous belief.

ANyway I am going to go stretch, jump in the shower and use some of those mind clearing techniques I am always tauting as being helpful... :)

I will talk with you tomorrow. Please let me know how your day is today and if you need to 'rant' about yesterday. Take action Janie. Do something. I am happy you are using the CD's to your advantage. That is why I designed them.

Sanna Carapellotti, Performance Specialist

PS -- You can sleep like Janie! The Stepping to Sleep CD program will continue to be on sale for a limited time. With Nutcracker and Winter Performances, getting your sleep to performa your best is a high priority. No worries, just sleep.
www.mentalperformances.com/?section=87

Dear Sanna - frustrating day

I think I just woke up on the wrong side of the bed this morning. It just seemed like everything I did upset someone or got me in trouble. I was tired all day, I felt like I wasn't dancing my best and I looked and felt fat. Rehearsal didn't go well either. We kept stopping and doing things over and over until I was so ready to leave. Thank goodness tomorrow's another day. Blahh I just wan't to listen to my cd and get a good night's sleep. Hopefully I'll be back with a more cheerful post soon...

--Janie, real ballet dancer with an anonymous name

Dear Sanna - it's true!

You're right, people don't tell others what they like to hear. It even seems awkward for me to try to think of a way to tell people that I would prefer they tell me to have fun, but I think if I say it enough they will start to catch on, or maybe I will mention it in a discussion the way I did here on the blog.

I can also clearly see how much having fun like our warm up dance puts everybody in a good mood and gives them energy. It's one of the great things about dancing in a corps - I love my moments of making eye contact with my friends on stage.

I am very much looking forward to a full TWO DAY weekend now! I'll post again soon...

--Janie, real ballet dancer with an anonymous name

Dear Janie -- Life as a Dancer

How much fun! Your warm up dance. Sometimes it is the small things that bring us all closer together. That good laugh is certainly a tension reliever.

You can tell yourself to 'Have fun.' Or if someone says -- Good Luck! You can say witha great smile --- "And I will have fun, too!" It is a small thing, yet it makes a difference for you. DO the things that offer comfort, inspire you, push you.

I think as a group (of humans!) we do not let others know which words please us.

Yes, restaurant food can be difficult to digest (oils, sugar, salt ...) I was having this discussion with another performer the other day. When I work, I know what makes me feel well. I never eat sugar , or snacks before working with a client. I lose my intuitive edge.

Being back stage there can often be lots of snacks and cookies, etc. you have to decide what works for you. Some foods can create what is called overarousal in the body -- ' hyped up' feeling. You may not want that.

Well gotta go to bed ...

Take Care -- Sanna Carapellotti, MS
Performance Specialist

PS -- I am sorry I neglected to say that there is a wonderful gift that I have been sending out with The Stepping to Sleep program. It has been a surprise to those who ordered it! Yes, it is on sale for the time being. If your tired you can sleep better with this cd. You listen and -- sleep. You may purchase it at www.mentalperformances.com/?section=87

Dear Sanna - performing :)

I'm sorry it's been so long since my last post! I was out of town and extremely busy. I must say, though, it was a very nice break from my normal schedule, even if it was still demanding. It's nice to switch things up a little, and I love performing! It's funny because my nerves are so random! Sometimes I get really worked up over a run through in the studios, while other times I am completely relaxed and confident when I run out on stage. I love it when people tell me "have fun!" instead of "good luck" or something before I go on, because having fun really is the best way to do well and enjoy myself. I've found the more I do corps dances, the more relaxed I feel since the steps are in my body and the more fun I have. I finally love waltz of the flowers! Another favorite ritual I have is a funny warm up dance my friends and I do in the wings to the music before we go on.

I think my comfort food is chocolate in general. I love having a kiss or something little and sweet for a little burst of energy before a show. I have noticed that I really don't perform as well if I eat restaurant food immediately before a show.

--Janie, real ballet dancer with an anonymous name

Dear Janie -- Check In

When you can let me know how you are doing. It is a very busy season yet part of the 'busy'ness
can be frayed with good constant personal care. Some is manufactured in the mind; some is very real. Strive for balance. After you work, use one of the CD's to recharge yourself. When the Stepping to Sleep program is used regularly, you will notice a big difference in how you feel thru time.

Sanna Carapellotti, MS
Performance Specialist

PS -- For all of you tired dancers, Stepping to Sleep is a program to go to bed with - literally. You will cycle thru the stages of sleep and heal your weary body. Imagine waking up feeling better and rested. Ready to dance! How fun ... www.mentalperformances.com/?section=87. (it's on sale for a limited time).

Dear Janie -- Anxiety

When you become aware of worry or anxiety, gently let yourself know that you have moved into the future in your mind and your body has revved up the energy to get you there.
Return to the present through breath.

Dear Janie -- Comfort Food!

Comfort food feeds and nourishes the soul. It is reminiscent of home, of a certain person, event or time in your life. They hit the spot as we say.

What you have to decide, Janie, is the how does it make you feel FOR NOW? You have to perform in your body. If the food makes you feel bloated and sluggish, then I would say enjoy it later. If it energizes, then enjoy. HOWEVER, You can mind-fully eat one bit very slowly, really savoring it.

As I see clients, I never eat sugar or wheat. I do not think or intuit as clearly. In order for me to be sharp, I EAT WHAT I WANT ... fruits, veggies, protien.

It can be hard, yet your decision is in relation to how well will you be able to perform, especially after being so exhausted and stressed. Bad food is also stress the body.

BTW -- What is your comfort food? Mine are Choc Chip cookies. We made thousands as a kid.
Homemade Choc pudding, too!

Sanna Carapellotti, MS
Performance Specialist

PS -- Good Night!

Dear Sanna - de-stressing

Even the mere idea of taking steps to deal with this stress is comforting. It's just nice to talk about and know that somebody else cares and is on my side. I had the whole day off from dancing today, and tomorrow I only have one class and no rehearsals. That alone is a much appreciated break.

Laughs - check. I spent the day with my good friend today and I laughed more than I have in months, I feel. It was a really nice day to waste time together and take my mind off all those things that are stressing me out, or even make light of some of it.

I am working on convincing a friend to give me a massage or I will roll out my muscles myself if I have to...

Comfort food - check. Does comfort food have to be healthy? If so maybe scratch that check mark, but I definitely enjoyed my meals today if nothing else :)

We'll see if I get around to a bath - not usually my thing, as wonderful as it sounds. I think it's a mixture of my laziness/lack of time/stronger desire to do other things. But maybe I'll force myself to try it out and maybe find out how much of a bath person I really am.

OF COURSE I use arnica. It's my savior :)

The Stepping to Sleep CD is calling to me as we speak - I cannot wait to rest my body

I think I need to add shopping to this list (which I did today)

More soon! This is the first day of my de-stressing

--Janie, real ballet dancer with an anonymous name

Attention: Dancers Who Are Tired

Too sore, worried or exhausted to sleep? Stepping to Sleep will drift you off to the deepest sleep. Imagine you put your feet up, close your eyes, rest your tired body and Voila -- it is morning! You feel rested!

Read more about the program and listen to a short clip at www.mentalperformances.com/?section=87.

BTW -- Did you know that sleep improves performance? It does. You will learn why.

Buy now for a Good Night!

Sanna Carapellotti, MS
Performance Specialist


PS -- ON SALE for Nutcracker and Winter Performances.

Dear Janie -- TAKE ACTION!

YOU HAVE TO TAKE ACTION.

First, Think back to when you performed quite well. You probably talked about how hard you danced and how rewarding that was for you to have come so far. The success comes from the striving for performance. All the work, building camaraderie, sweat .... You can't always control the outcome.

If you look ahead here as well, you can realize that this will apply shortly.

HOWEVER, This is a VERY IMPORTANT TIME for you, Janie.

You must care for yourself. How do you do that -- As rehearsals intensify you MUST HAVE A PLAN to balance out the hard work with activities, fun and treatments that YOU KNOW HELP YOU.

1. Get a laugh. Watch a few favorite movies. Call a funny friend. Laugh outloud.

2. Get a massage. Or massage your self. You can sweep your hands over your body. Begin at the top of your head. Cover every inch and sweep gently over your skin.

3. Make comfort foods to enjoy.

4. Use essential oils such as Lavender, Rose, Lemon in a hot bath.

5. Do you use ARNICA! (a homeopathic ointment and pellets!) GET SOME NOW!

6. SLEEP! Listen to the Stepping to Sleep, sleep program for dancers.
designed by me for dancers like you.

7. Get outside for a time period. Breath fresh air. Sit on the earth. :)

8. get a chiropratic adjustment if you do that.

9. LISTEN TO track 9 of the Audition CD (designed by me) for a really relaxing guided journey.

10. Ask a teacher how they survived rehearsals. I am sure you have heard stories.

Add to this list....
Because you can get so so so tired, make a list of what gives you relief. Post it becasue when you are so so so tired, one quick glance can give you some immediate suggestions. You will also have some things that you know are helpful to you.

Do this now Janie.

THE STEPPING TO SLEEP cd is available for tired dancers who want to sleep better and wake up refreshed! Nutcracker season can wear you out before the first performance. This program will rest assured that you get your sleep. www.mentalperformances.com/?section=87
Read about it on this web page, or you can call me directly, 412.344.2272.

Janie, I look forward to hearing from you. I know this is a very difficult time. You are already a success with your hard work and commitment. You will find your way through this. If you want to talk through any of the above let me know.

Write about what is helping you.

Dear Janie -- You are Stressed OUT!

As you experience (and probably observe among other dancers) the amount of work you do with your body, mind, and spirit is extraordinary --- You are a prime candidate for stress, especially around this time of the year --- NUTCRACKER! and Winter Performances.

What we know about stress is that there are a lot of different factors, Janie. (I am going to write this out so that you can keep this in mind.) I am going to list a few and I am sure you can add to the list. . . long rehearsals, add on training hours, little recognition (at least what you want), pain in the body, demands and pressures from self/school/family, personal conflict, emotions (tears, irritability, anger), beliefs about yourself, ranting in the mind, overload with life outside of ballet and within ballet ... not to mention those corrections (AND DOESN"T ANYONE SEE THAT I AM DOING MY BEST!!!!!!) Feeling like you are under a microscope has created this high sensitivity to criticism. Chnages in sleep and eating patterns.

The strain of rehearsal is real - and can create tremendous strain in the mind and body.

Janie, You are stressed OUT!

Sanna Carapellotti, MS
Performance Specialist

Dear Janie -- I hear you.

Your exasperation weaves through your words.

Sanna Carapellotti, MS
Performance Specialist

PS -- Life of a Ballet dancer is hard, Janie.

Dear Sanna - hard times

I am finally reaching (almost) the end of an extremely difficult week. I have had at least 3 hours of rehearsal and 2 classes every day this week and I am exhausted. It's like the pain just builds each day and I feel even more sore. It's such a paradox, since I am truly happy to have the opportunity to dance so much, but it is a lot to handle. It's also frustrating to see others complaining about the same schedule I have, if not lighter when they get paid and I don't. I can't help thinking how unfair it is, even though I logically know there is a reason why they are ranked higher and have more privileges than I do.

I also cannot help feeling personally attacked in rehearsals. It cannot possibly be all in my head - I get by far the most corrections in EVERY rehearsal. And I'm not even necessarily the youngest, newest, or (hopefully) worst dancer in all of my parts. It just feels like I am always to blame! Can I possibly be THAT bad that everything I do needs correcting? Even when I specifically try to think about correcting something, whoever is running the rehearsal often tells me to do the very thing I thought I was concentrating on doing. I guess this sounds a lot like my complaints about corrections during class. Maybe I am just too sensitive. Anyway the tears came today and I'm not sure if they're over - it might take a good cry to get past this or through the next few weeks, which should also be quite intense.

Last night my muscles hurt so bad I couldn't sleep, and my ipod wasn't charged/conveniently near me so I tossed and turned all night. Tonight I have it ready, so your CD,
Stepping To Sleep can help me if I have the same problem. So... goodnight!

--Janie, real ballet dancer with an anonymous name

Dear Janie -- Hurts so Bad?

It is that time of the year when rehearsals intensify and life becomes dance and sleep. (Remember Stepping to Sleep CD will help you to sleep more restoratively.) See resources on the right or click on the link in the PS!

TAKE CARE of yourself during these days. I will be in touch after tomorrow.

I am very excited to be a part of the National Speakers Association Talk-A-Thon. I will be talking about Mental Techniques for Speakers. It will be available on itunes and Talkshoe, internet radio. I will post the link tomorrow. It is aired after it is recorded.

I have some organizing to do, you know mental strategies for speaking .... :)

Good Night!
Sanna Carapellotti, MS
Performance Specialist

PS -- Stepping to Sleep ~~ Audio program for a dancer's Good Night's Sleep. You will awaken refreshed and ready for more ... dance!
Sleep ... Sleep ... Sleep .... all night long.
On sale now for Winter performances and Nutcrackers!

Dear Sanna - no time for thinking!

I feel like I haven't stopped moving since my last post almost a week ago! It really is a good exhaustion, though. I am thrilled for the opportunities I am having, which account for the hours and hours of rehearsal. Today I got to go in during a rehearsal for my best part, one that I am hoping, but definitely not sure I will get to perform. It was so much fun! I feel good about working hard when it's something I love. I also had company members teaching both of my classes today, and I always love the kind of corrections and attention they give me.

But regardless of whether or not it is a good exhaustion, I am so tired and busy that I haven't even had time to think about this evaluation anymore or my future really. I totally agree that I need to lay out my goals, though. Honestly I am not all that picky or specific at the moment, but maybe I can slowly put together a list of musts and maybe a list of hopefuls...

Janie's Goals:
a) Musts:
1) Dance for a professional ballet company
2) Make enough money to live
3) Be healthy/happy
b) Hopefully I will also:
1) Have the opportunity to dance both classical and balanchine ballets
2) Eventually work my way above the corps (soloist or maybe even principle depending on the company)
3) Live in a nice city
4) Achieve all this within the next 3 years
5) Be well-liked by my artistic director and vice-versa

I think my goals seem reasonable - at least a good start. Well, bed time for Janie!

--Janie, real ballet dancer with an anonymous name

Dear Janie -- Evaluations

Evaluations are important and necessary. Schools have them at certain times of the year and of course information is gathered daily through observation of your performance, your attitude, your attendance, etc.

Certainly each school has a protocol in terms how they approach the student, time spent with them and the topics they cover. The focus can be different depending on the teacher's style and the student's level and needs.

You are right to inquire about how they approach their evaluations. You can glean information from other dancers. You can also ask your teacher or whoever is in charge by asking them about the process as time draws near.

You may also ask for an evaluation/discussion with a teacher outside of the scheduled evaluation. If you have concerns, or are struggling, etc. Teachers can be pretty accommodating to have a discussion with you. So approach them if you are so inclined.

This is a good time to give some thought to your goals. Because if you are clear about what you want, where you are headed, then the evaluation has more clear meaning and can offer feedback and direction in relation to your goals. I know you have goals, yet they may not be 'developed.'
You will see what I am talking about ...

Let's start there -- I know you want to dance professionally. You are in a ballet training program. What do you want? Have you written out your goals on paper?

Many people do not realize that putting a goal/desire on paper takes it out of the mind and brings it out into the world. You write it. You see. You read it.

Do that here. Write out your goals. Write it out in longer form and then you can arrive at a simple statement. Then we will tweak it. You have to really feel it otherwise you lose the juice. It can create a powerful drive within you.

Some folks speak with uncertainty (if at all about their goals), sometimes a hesitancy to speak, or fear that if I say it and don't make it ... then what? You have to breathe power into what you want .. and of course image it --- We will get there.


Sanna Carapellotti, MS
Performance Specialist

PS -- Goal defining is so important in the performing arts.

Janie -- Sleep Suggestions

BTW -- On my website are some suggestions for better sleeping. You can pick and choose what works for you (that is important!). You prepare for sleep just as you gear up for dance.

Here is the link for reading about sleep help --
http://mentalperformances.com/?section=50

Although I knew sleep was important for obvious reasons, until I researched what actually happens in the body during sleep I am even more adamant about the need. Few people get a good night's sleep.

Sanna Carapellotti, MS
Performance Specialist

PS -- Walk the Walk of a Strong Dancer.

Dear Janie -- Of course you are exhausted!

Janie -- Very few people use the body as ballet dancers do.

Chances are you will not hear the Stepping to Sleep CD all the way through as you sleep. It is designed to take you to sleep. Yet, you still hear it, without listening. How do you feel in the morning? You do not have to listen every night. Because you are literally retraining yourself to sleep deeply and adequately. I am happy to hear that, Janie.

I will get back to you about the evaluation. I have to prepare for the cutest little client (with a dog phobia). It will be gone this morning! Dog fears, stage fright ... all can be eliminated.

Have a nice day ...............

Sanna Carapellotti, MS
Performance Specialist

PS -- Yes, The Stepping to Sleep CD is on Sale.
http://mentalperformances.com/?section=87

Dear Sanna - Exhausted

This is a very busy week for me, too. I still haven't heard any more of the Stepping to Sleep CD, but not for lack of trying. Every time I listen to it, I obviously feel so relaxed I instantly drift off to sleep! It really helps me stop my mind from buzzing with everything from going through choreography in my head to worrying about my evaluation! I do like going through choreography, but I need my sleep, too. I remember something about dancing better after 8.5 hours of sleep in the CD, and I definitely agree. I'm thinking I won't need the CD tonight, though because I am wiped out. So how should I prepare for this conference in January?

--Janie, real ballet dancer with an anonymous name

Dear Janie -- Are You Sleeping?

During sleep body processes are actually working to heal the body and mind.

I created Stepping to Sleep because I realized that my private clients (especially the performers) performed better after they started sleeping better. They felt more confidence (and did not have to worry) and planned for a Good Night. Then I researched the correlation between sleep and performance -- Voila! I said to myself I gotta make CD, especially for dancers. One for Athletes is coming, too!

You all know how exhausted you feel during tough rehearsal schedules. I will let you in on a little secret ~~ Sleep improves performance! This has been studied at universities and slep centers.

Why leave good sleep up to chance! There are nights when you are so so so-o-o tired that you fall into bed and do not remember a thing after hitting the pillow. You wake up just as exhausted. You may not know that you move through sleep cycles all thru the night. If you do not cycle through these stages of sleep --- the result, you feel unrested.

And get this ~~

Those microscopic muscles tears heal during sleep. Inflammation can reduce. Blood sugar (which gives you good consistent energy AND mental clarity, memory and focus) fuels the muscles tissue and your brain .... I was shocked at what I discovered. Of course you will learn more in the second track of the program ~~ Why sleep improves dance performance.

One client was sleeping 4 - 5 hours a night and even less during performance time. She was forgetting steps, constantly re-injuring her ankle and feeling very irritable. First order of business was to lower her levels of nervousness because she stayed up worrying about her performance. Once that nervousness was gone and her confidence was strengthened - she went to sleep with Stepping to Sleep and discovered for herself the influence sleep has on performance. The next day she was complimented on her improved control and emotional expression (more confidence boosting).

Stepping to Sleep requires you to put yourself to bed. That's it! You don't have to do anything. (You do not even have to listen to every word.) Put it on your ipod and go to bed. You will wake uo in the morning rested, feeling better and ready.

So if you are in need of better sleep or more sleep, read the information on this web page and decide if you could be stronger for Nutcraker or your Winter performance. Maybe you could sleep better while traveling away from home to perform, or even be more rested and ready for studio class.

Janie, your mention of Stepping To Sleep made me really realize that Nutcracker rehearsals are gearing up and this would be a good time to get some good sleep - cheap!
Click here to read more about why sleep improves performance. http://mentalperformances.com/?section=87

Yes, it is on sale.

Sanna Carapellotti, MS
Performance Specialist

PS -- Good Night!

Imagine deep healing sleep ... You awake refreshed and energized.
Rested. Ready for Nutcracker and Winter Performances.

On Sale NOW for a limited time!
Click here for Sleep ~ http://mentalperformances.com/?section=87

Dear Janie -- Lots happening

Let's go back and forth a bit with regard to this evaluation in Jan. since it has come up. It will put your mind at ease to have a clear plan.

Also, thanks for the kudos on the Stepping to Sleep CD, which sends you off to dream land, sore feet and all. It is a good resource with Nutcrackers coming up and as rehearsals intensify.

ALSO - To Mindy, I removed an identical comment post. You must have send it twice. Thanks for your comments!

I gotta get started with my day. It is a full one. Lots of interesting work today not to mention voting!

Sanna Carapellotti, MS
Performance Specialist

PS -- I will put the Stepping to Sleep CD on sale because of your recommendation. Wednesday after 12:00 EST, it will be on sale and~~~ there is a FREE gift for the first 10 purchases!

Dear Sanna - I dunno!

I have never had a conference like this before, so I really have no idea what to expect. I still have a while to think about it, so I guess I could ask around a little. I don't know if it would be dorky to bring in notes about questions I have or even take notes about what they tell me. I have no idea if they will lead the conference and just ask me/tell me things, or if they will expect me to control the conversation. I think I would ask them if I had a future here, since I think it is a valid question without being too pushy. Hopefully they will answer most of my questions before I need to pry, but I guess I can use this time to think about how to best phrase what I will say should I need more information than they give.

If I could do or say anything without consequences, I would probably yell at my teachers sometimes. I would say, "WHY DO YOU ALWAYS PRAISE HER AND GIVE HER PARTS EVEN THOUGH SHE DIDN'T WEAR POINTE SHOES FOR CLASS ON TUESDAY AND I ALWAYS DO!!!" or "YOU JUST MISSED ME DO THE LAST COMBINATION PERFECTLY, AND NOW YOU ARE NITPICKING MY WEAKEST QUALITY!" I might also flat out ask why I am in the position I am in. But even typing this out hypothetically makes it seem silly that I get mad that a teacher likes someone who has the sense to wear flat shoes when her feet really hurt.

Today was a loooooong day and my legs feel like balloons. Painful balloons. Not to mention my stinging toes. No position feels comfortable and tomorrow is another long day, so I'd better try to get some rest. If I have any trouble sleeping I'll listen to my Stepping to Sleep CD. The other day was the first time I actually needed help sleeping (I'm usually exhausted and fall asleep almost instantly) and it worked like a charm! I didn't even get half way through. I wonder if I will ever hear the potentially enlightening ending? I might have to skip a little just to make sure haha. Either way, the beginning's great and I highly recommend. Night!

--Janie, real ballet dancer with an anonymous name

Dear Janie -- Correction

Oh dear big faux pax. I did not correct the spelling of Mr Balanchine before posting. Now it is corrected. Thank you! Cirrections Correktions Korections everywhere ....

The good thing about blogging is that corrections can be made. The bad thing about blogging is that 'corrections' are seen before the act of correcting. Sound familiar?

Sanna Carapellotti, MS
Performance Specialist

PS -- How bold can you be during your evaulation? To really know where you stand. The question so many want to ask -- Would you hire me? (you) may go unasked, yet can be presented in a way that really gives you the feedback you need to develop your goals.

Remember goals include short term and longer range ... technical training, mental/emotional goals, personal lifestyle and physical (flex/ strength, etc), and performance.

Walk the Walk, Janie!

Dear Janie -- What would you really like to do?

If there were no limits or repercussions how would you handle these mixed messages? What would you do, say ....

You work hard. You want to know ...

This may be more common than you think.

Sanna Carapellotti, MS
Performance Specialist

PS -- Staying focused in class is important. Dancing with these 'thoughts' create an internal distraction. Seeing the teachers that send the mixed messages creates an external distraction.

How do you stay focus so you can continue learning?

Dear Janie -- Mixed messages

Could you dare voice your confusion at the time of evaluation? Approach the teachers with a list of questions that are specific that could give you honest clear answers?

......... Then you would continue to dance regardless?

A few years ago I spoke with a previous ballet dancer named Flo. She was at NYB school when Mr Balanchine was there. I did not ask her time period, I am going to guess it was the 1970's. I was talking with her about this very thing -- mixed messages and how do you really know if you really have potential to be a professional dancer.

She had an interesting story --- She was in the school ( I think it was the school, not company) and was 'dismissed,' sent home by a teacher. Flo was shocked and tearful because her life was ballet. She did not believe it was over. She went to Mr Balanchine to say goodbye.

He told her that in no way was she to leave. He loved her dancing. She continued her training ...


You raise some very good points, Janie. How do you know amidst mixed messages? Good question. How do you get real answers?

How about -- Would you hire me?

Dear Sanna - boo

I read the article, and it kind of frustrates me. Obviously the dancers in companies come from SOMEWHERE, so some schools must be doing an adequate job. Also, dancers today are technically so much better than those of the past, it is all relative when people say that schools are not training dancers to be immediately ready to enter a company. It also seems like the recent norm is to spend at least a year in some sort of in-between apprentice or pre-professional program, rather than get a job in a corps straight out of high school.

Anyway, I am confused my the mixed messages I am receiving, but at least I'm getting positive feedback from someone, and if I were to pick who, it would be the company over the school, so I can't complain too much. After all, I am seeking a career with the company, not the school. We are supposed to have conferences in January, so maybe that will clear up a little of my confusion, but I guess until then I will just have to figure it out for myself or leave it as a mystery...

--Janie, real ballet dancer with an anonymous name