-
Introduction
-
Introduction to The Course02:00
-
Lesson. 1 – Pre Fuelling30.00
-
Lesson 2 – What’s In Your Store Cupboard12:00
-
Lesson 3 – Meals On A Budget14:00
-
Lesson 4 – How to Hydrate For Lasting Energy26:00
-
Lesson 5 – Nutrition & Recovery26:00
-
Lesson 6 – VItamins, Minerals & Supplements23:00
-
Bonus Lesson – Q&A with Jasmine & Isabella60:00
-
Bonus Lesson – Shopping With Jasmine20:00
Welcome To Nutrition For Dancers With Jasmine Challis
Course outline
About this course:
Join expert performance nutritionist Jasmine Challis in this practical and empowering course, tailored specifically for dancers.
Learn how to fuel your body, feel more energised in class, and recover well so you can keep showing up at your best.
It doesn’t matter how much work you put into your ballet classes and conditioning routine, if you neglect how your fuel yoursefl, you will plateau, potentially struggle with energy, and not reach your strength potential.
In this course we unpack everything you need to succeed with your nutrition which will not only make you feel better but maximise your results with your dancing.
Let’s get going!
Course breakdown;
Meet Jasmine Challis, a registered performance nutritionist who has worked with elite dancers, athletes, and performing artists for over two decades. In this intro session, Jasmine shares her background, how she supports dancers at every level, and why nutrition is a powerful (and often overlooked) tool in a dancer’s training toolkit.
In this lesson, Jasmine dives into the why and how of fuelling before dancing. Understand the key macronutrients—carbohydrates, proteins, and fats—and how they support energy, focus, and endurance. You’ll leave with practical tips on what to eat and when, so you can feel strong and energised every time you step into the studio.
Not every meal needs to be fancy. Jasmine shows you how to build balanced, nourishing meals using simple staples you already have. Learn the must-haves for a dancer’s kitchen and how to put together quick meals even when time is tight. Convenience doesn’t have to mean compromise.
Think healthy eating has to be expensive? Think again. In this budget-friendly lesson, Jasmine shares cost-effective strategies for eating well. Learn how to shop smart, batch cook, and get the most nutritional value out of everyday, affordable foods—so you can fuel your training without breaking the bank.
Your performance can drop without you even realising you’re dehydrated. Jasmine explains the vital role hydration plays in your stamina, mental focus, and recovery. You’ll learn how much to drink, when, and how to stay on top of your hydration with practical tools you can apply daily.
Fuel isn’t just about training—it’s about how you bounce back. In this essential lesson, Jasmine explains what to eat post-exercise so you recover well and return stronger. Discover which combinations of food support tissue repair, reduce soreness, and keep your energy levels consistent across long rehearsal days.
Food first—but what else might dancers need? Learn about the essential micronutrients your body relies on, and how to spot if you’re low on any. Jasmine also touches on when supplements might be appropriate, and how to avoid overuse. A clear and responsible guide to supporting your body as an athlete.
You asked, we answered! In this relaxed and informative session, Jasmine and Isabella sit down to answer real questions from dancers—about snacks, cravings, low energy, performance nerves, digestive issues, supplements, and more. Practical, honest advice you can trust.
Join Isabella and Jasmine as they head to the shops! You’ll walk through real-time decision making, see what goes in Jasmine’s basket, and learn how to build a nutritious trolley full of fueling, budget-conscious, and dancer-friendly foods. A fun and practical way to connect what you’ve learned to everyday choices.
Meet your teacher:
Jasmine Challis is a Registered Performance Nutritionist (AfN) with over 20 years of experience supporting dancers, athletes, and performing artists. With a deep understanding of the physical and mental demands of training, she provides practical, evidence-based advice to help performers fuel their bodies, boost energy, and recover effectively. Jasmine has worked with vocational dance schools, professional ballet companies, and individual dancers of all levels, making her a trusted expert in the field of dance nutrition.
What you’ll learn
-
The importance of pre-fuelling
-
How to build balanced meals from your store cupboard
-
How to eat well on a budget
-
Hydration for performance and recovery
-
Post-training nutrition and recovery
-
The role of vitamins, minerals, and supplements
-
Answers to your most common nutrition questions
-
How to shop like a performance nutritionist
Who is this for?
-
Dancers of all levels—recreational, vocational, or professional—who want to improve their energy and recovery through better nutrition
-
Dance students in full-time training who need practical, budget-friendly food strategies
-
Parents or carers of young dancers looking to support healthy habits at home
-
Adult dancers returning to training and looking to fuel their bodies properly
-
Anyone feeling tired, low on energy, or unsure what and when to eat before or after dancing
-
Dancers who want to learn from a qualified expert, without fad diets or restriction
-
Performers seeking long-term, sustainable ways to support their physical and mental performance
Who is this not for
-
Dancers looking for weight-loss advice, strict meal plans, or restrictive diets
-
Those seeking medical nutrition therapy (e.g. for eating disorders, diagnosed conditions)—this course is general advice, not a clinical service
-
People uninterested in making simple changes to support their health and dancing
-
Anyone expecting overnight results without consistent application
-
Individuals who prefer rigid food rules over flexible, intuitive, and practical guidance
Pricing:
Each tier has something very special to offer. Let’s dive in and see which plan will suit your needs best taking your ballet to the next level!
Corps
Watch anytime and anywhere.
- Access to Online Studio Classes
- Live BWI Classes & Recordings
- Access to Online Studio Plans & Courses
- Direct communication with Isabella and the Principal team to discuss goals
- New personalised plan every 8 weeks
- Personalised video where the BWI team walks you through your plan
Soloist
Expect a greater understanding, detailed lessons and big progress.
- Access to Online Studio Classes
- Live BWI Classes & Recordings
- Access to Online Studio Plans & Courses
- Direct communication with Isabella and the Principal team to discuss goals
- New personalised plan every 8 weeks
- Personalised video where the BWI team walks you through your plan
Principal
Structured plans made just for you by Isabella along with direct communication with her.
Isabella will help you reach your desired goals. This gets results.
If no spots, contact us to be put on the waitlist.
- Access to Online Studio Classes
- Live BWI Classes & Recordings
- Access to Online Studio Plans & Courses
- Direct communication with Isabella and the Principal team to discuss goals
- New personalised plan every 8 weeks
- Personalised video where the BWI team walks you through your plan
Related courses.
Take a look at our related courses below.
5 minute
7 minutes
9 minutes
7 minutes
8 minutes
7 minutes
7 minutes
4 minutes
7 minutes
3 hours
Introduction
Barre Drills
Fouettés At The Barre
Centre Drills On Flat
How To Use Your Back And Core
Pointe Shoes : Starting Well In Your Fouettés
Different Types Of Fouettés
Starting And Finishing Well
Where Should We Spot
How To Gain Speed
Mastering 32 On Pointe
Practice 32 With Us
Level 1: Commonly injured area, demanding rep evolving. Arabesque and overuse settle quickly, muscle spasms, pathology to disc or bony structures like stress fractures, over use, lack of rest, lack of strength in back and core. 2. Importance of mobility of tx, can limit function of other areas, load transfer. 3. Controlling use of thoracic extn. 4. What is the core, common beliefs, 360 degree support, crunches, deeper muscles. 5. Anti extension scissors. 6. POS, learning to use the glutes with the back and closing the pelvis for support. 7. Working in box plank, dissociation. 8. Requirement for good hamstring length and effect on pelvis. 9. Working the side of our body, anti lateral flexion. Sh girdle, obliques, glutes. 10. Working the glutes for endurance in functional dance positions, dissociating from the back. 11. Working in functional compound movements.
Achievements from level 1, tx mobility, activation of core 360. 2. Isolating lumbar spine extension, activating the muscles that support this. 3. Isolating the sh girdle, ability to ‘get shoulders down’ and connect the core. 4. Progressing the deadbug to straight leg and opp arm, longer levers and increased time under tension. 5. Combining 2 core areas in one exercise. 6. Glute max in more functional position. 7. Progressing deadlifts, compound, multiple muscle groups, correct alignment, dissociation.
Learning objs from L1 and 2, mobilise all areas of your spine, what core is and how to find, L3 turns up the intensity to challenge you more and build more resilience. 2. Combining upper and lower back with scap stability, glutes on. L3 aiming to combine many muscle groups. 3. Reflecting on RA and TrA isolation, coupling these together, with increased intensity, using both legs together. 4. Using plank work to allow our body to fire up the core under body weight, learning to shift weight from one side to the other in a controlled way. 5. Side plank for functional training of our supporting leg. How easy this then is in standing.
The importance of pre-fuelling
How to build balanced meals from your store cupboard
How to eat well on a budget
Hydration for performance and recovery
Post-training nutrition and recovery
The role of vitamins, minerals, and supplements
Answers to your most common nutrition questions .
How to shop like a performance nutritionist
5 minute
7 minutes
9 minutes
7 minutes
Introduction
Floor Barre Drills
Theraband Drills
Turning Drills At The Barre
Centre Drills
Isabella’s Expert Tutorials and practice
5 minute
7 minutes
9 minutes
7 minutes
8 minutes
7 minutes
7 minutes
4 minutes
7 minutes
3 hours
1 minute
7 minutes
9 minutes
7 minutes
8 minutes
7 minutes
7 minutes
4 minutes
7 minutes
3 hours
5 minute
7 minutes
9 minutes
7 minutes
8 minutes
7 minutes
7 minutes
4 minutes
7 minutes
3 hours
The primary goal of this plan is to develop and enhance technique by promoting progress in areas such as turnout, extensions, arabesque lines, foot strength, and pirouettes. Additionally, it aims to support the physical and mental well-being of dancers throughout the school term. Instead of focusing on intensity, the strategy emphasizes intelligent strength training and mobility. Each day targets a specific area of focus, allowing different muscle groups to rest and recover while engaging others.
Floore barre on wall
Happy Hamstrings
Foot and Ankle Injury Prevention
Turnout Stretch Class
Dancers Core
Full Body Stretch
Floor Barre For Developpe
10 Minute Abs
Barre Cardio
Intrinsic Foot Workout
Ballerina Cardio Blast
Positivity Stretch and Flow
Mat Madness Beat Mode
Level 1: Foundation & Mobility (Weeks 1–3)
This level is about waking up the body and preparing it for deeper flexibility.
You’ll focus on:
Gentle mobility drills for hips, hamstrings, and hip flexors
Myofascial release techniques to reduce tension
Introductory stretches with proper alignment
Perfect for complete beginners or anyone returning to stretching after a break. The key here is consistency — showing up and giving your body time to adapt.
Level 2: Active flexibility & Control (Weeks 4-6)
Now that your body is primed, we begin working on active flexibility and control.
You’ll focus on:
Longer hold times in foundational stretches
Chair- and block-assisted drills for depth and support
Active engagement of glutes, core, and legs to create true flexibility. Strengthening supporting muscles around the hips and pelvis. Dynamic stretches to build range and coordination
This level bridges the gap between flexibility and functional mobility — helping you go deeper with control, not force.
Level 3: Find your full range (Weeks 7-9)
You’ve done the groundwork — now it’s time to commit to your full range.
You’ll focus on: Combining mobility, strength, and alignment in full split practice. Holding deeper splits with the aid of props (chair, blocks, wall)
Exploring full range in front and middle splits
Flow-style sessions to connect and challenge your flexibility
Learning your new go-to splits maintenance routine
This level is about owning your flexibility. Whether you’re fully flat or still a few inches away, you’ll come out of this with a strong, safe, and sustainable practice to carry forward.
Floor Barre Core
Turnout Stretch Class
Dancers Core
Advanced Ballet Pointe Course L1
Turnout and Beats Conditioning
Arabesque Workout Advanced
Floor Barre with The Magic Circle
Advanced Stretch
Ultimate Back Workout
Foot & Ankle Dancer Injury Prevention L2
Mat Madness Challenge Day 7 – Turnout and stretch
Strength for Développé
Floor Barre on the Wall
Side Extensions and Mobility
Dancers Core
Foot & Ankle Dancer Injury Prevention L3
Strong Hips and Glutes
Advanced Barre
Floor Barre Core
Advanced Back Flexibility Training
Turnout and Beats Conditioning
Advanced Ballet Pointe Course L1
Grand Allegro Course
Audition Class Barre
Floor Barre Core
Turnout Stretch Class
Dancers Core
Advanced Ballet Pointe Course L1
Turnout and Beats Conditioning
Arabesque Workout Advanced
Floor Barre with The Magic Circle
Advanced Stretch
Ultimate Back Workout
Foot & Ankle Dancer Injury Prevention L2
Mat Madness Challenge Day 7 – Turnout and stretch
Strength for Développé
Floor Barre on the Wall
Side Extensions and Mobility
Dancers Core
Foot & Ankle Dancer Injury Prevention L3
Strong Hips and Glutes
Advanced Barre
Floor Barre Core
Advanced Back Flexibility Training
Turnout and Beats Conditioning
Advanced Ballet Pointe Course L1
Grand Allegro Course
Audition Class Barre
Floor barre Int
Confidence Boosting Full Body Stretch
Slider Core Workout
Intrinsic Foot Workout
Turnout Course L1
How to Improve Attitude and Arabesque
Floor Barre 2.0
Positivity Stretch and Flow
Foot & Ankle Dancer Injury Prevention L1P2
The Psoas Course L1
Turnout Course L2
Balance & Penché Ballet Class
Mat Madness Full Body
Stretches for Side Développé
Strong Jumps Workout
The Psoas Course L2
Stronger Pointe Course L1
Ultimate Back Workout
Floor Barre with The Magic Circle
Full Body Stretch Class
Hip & Core Strength for Extensions
The Psoas Course L3
Petit Allegro Course
Int Barre Focused on Strength & Extensions
Floor Barre on the Wall
Hip mobility and stretch
Foot & Ankle Dancer Injury Prevention
Core & Arms
Spinal mobility
Floor Barre for Développé
Ball the Wall Turnout class
Amazing feet course
Core
Long Hamstrings
Floor Barre on the Wall
Beg. Stretch
Amazing Feet Course L2&L3
Balance Course
Turnout Stretches
Floor Barre 2.0
Hip Manifestation Stretch
Beginner Pointe Course L1
Perfecting Pirouettes en Dehors
Barre Challenge Day 7
Centre Basics
Using the head, style and balance
Adage & strength
Vaganova ports de bras and linking steps
Relevé in the centre and pirouette prep
Walking, Pas balancé & rythym
Linking steps
Jumps
Practice week
Build Strength of the feet, Barre drills establishing correct technique
Building Foot Strength, Barre drills and challenging Centre work with a focus on stamina and many repetitions.
Increased intensity of barre drills and intrinsic foot work.
Continuing from week three, we build the demanding drills
Legs Legs Legs
Strength for développé
Turnout that Booty
Lower Legs of Steel
Lunge and battement
Core Power
Barre HIIT
Stretch and Recover
Sign up and get started today.
Subscribe to the monthly online studio membership and get access to the whole library of videos as well as new videos that аre added regularly. Take a class wherever and whenever you want.
