After Class: The Adult Ballet Podcast

If you have a ballet intensive coming up (or you're thinking about doing one) this episode is your complete guide to showing up prepared, taking care of your body, and getting the absolute most out of the experience.

I'm walking you through everything: what to do in the week before (including how much to train, and my best tips for rest, fueling and hydrating), how to pack strategically, choosing your footwear, and how to actually navigate the week itself — the social side, the logistics, the evening recovery, and the mindset stuff. Whether it's your first intensive or your tenth, there's something in here for you.🩷
🧳 Download your free packing checklist HERE so you don't forget anything! 
TOPICS COVERED:
- How to think about your training in the week before (and why cramming doesn't work)
- Sleep, hydration, and fueling strategies to arrive feeling your best
- Outfit planning and exactly how many leotards and tights to pack
- Recovery products you'll be glad you didn't leave at home
- How to think strategically about your pointe shoes 
- How to be the friendly one (and why it matters more than you think)
- Recovery tips for the week (including the hotel trash can ice bath trick)
- Releasing the pressure to be perfect (and why that's actually when you learn the most)

✨EPISODE SPONSOR
ORZA – Ballet Slippers
Designed by a professional dancer, ORZA slippers feature patented shock-absorbing technology to help reduce fatigue, improve stamina, and prevent injuries.
Shop at orzabrand.com and use code AFTERCLASS5 for $5 off your order!
🔗 OTHER PRODUCTS MENTIONED
Ance Recovery Sneakers
Mini foam roller (Amazon affiliate link)
Electrolyte Packets (Amazon affiliate link)
Follow Hannah on Instagram @thebusybunhead

Explore blog posts, merchandise & resources for adult ballet dancers like you at thebusybunhead.com

Podcast produced by Mission Bridge Media.
www.MissionBridgeMedia.com

If you've ever received a correction in class and thought, "Why won't my body won't just do that.." this episode is for you.
I'm back with Erica Centola, founder of Tournesol Dance and creator of The Ballet Body Blueprint, for a conversation that I genuinely wish I'd had at the very beginning of my ballet journey.
We walk through the anatomy that actually determines what ballet looks and feels like in your unique body... Not a generic "ballerina body." YOUR body. We cover:
- Foot shape: the difference between high arches and "flat" feet, what each type does well, and how to train smarter based on what you actually have
- Leg shape: straight vs. knock-kneed vs. bow-legged, and how each of these affects your balance, turning, and overall line
- Hip socket placement: how it affects turnout, what a healthy hip socket actually looks like, and why chasing flat turnout can be working against you
- Torso length: the little-known factor that explains things like why some people are "natural turners" and others struggle to control their turns
If you just keep hitting walls and experiencing the same frustrations, training harder probably isn't the answer. You might just need the facts of your anatomy so you can train smarter. Whether you're brand new to ballet or have been dancing for years, this conversation will change the way you see yourself in the studio.
CONNECT WITH ERICA 👇🏼
The Ballet Body Blueprint: online.tournesoldance.com
Instagram: @ericacentola, @tournesoldance and @rochesteradultballetcompany
EPISODE SPONSOR ✨
O'MARA SPRUNG FLOORS
A family-owned business building sprung floors for dancers for over 30 years. Their ballet practice floor features a Marley non-slip surface over a professionally engineered sprung floor with 70% shock absorption. Built to protect your body so you can keep dancing!
Shop at sprungfloors.com
Use code AFTERCLASS10 for 10% off your ballet practice floor!
Follow Hannah on Instagram @thebusybunhead

Explore blog posts, merchandise & resources for adult ballet dancers like you at thebusybunhead.com

Podcast produced by Mission Bridge Media.
www.MissionBridgeMedia.com

Musicality is one of those qualities teachers ask for constantly, and yet almost never explain. "Be more musical. Feel the music. Let it move through you..." But what does that actually mean?
In this episode, I'm back with Chelsea Weidmann, The Geeky Ballerina, as part of our ongoing series unpacking the elements of artistry she identified in her thesis on Artistry in Ballet. Today's topic: musicality — one of the most personal and most debated elements of all.
In this episode we talk about whether musicality is something you're born with or something you can learn, why so many dancers can hear the music but struggle to translate it into their body (and why that's ok!) and Chelsea's clarifying framework for musicality (including elements like rhythm, tempo, dynamics, and more!)
If you've ever been told to be more musical but had no idea where to start, this episode will give you a framework, a language, and some practical tools to actually get there. 🎶
CONNECT WITH CHELSEA 👇🏼
Website: www.geekyballerina.com
Book: Artistry Inside Ballet Technique, Vol 1 (Amazon affiliate link)

EPISODE SPONSOR ✨
ORZA - Ballet Slippers
Designed by a professional dancer, ORZA slippers feature patented shock-absorbing technology to help reduce fatigue, improve stamina, and prevent injuries. Shop at orzabrand.com | Use code AFTERCLASS5 for $5 off your order!
CATCH UP ON OUR ELEMENTS OF ARTISTRY SERIES BELOW: 
ELEMENT #1 BREATH
ELEMENT #2 SOMATIC AWARENESS
ELEMENT #3 LINE
Follow Hannah on Instagram @thebusybunhead

Explore blog posts, merchandise & resources for adult ballet dancers like you at thebusybunhead.com

Podcast produced by Mission Bridge Media.
www.MissionBridgeMedia.com

In this episode, I'm sharing some of my favorite ballet hacks — the tips, tricks, and discoveries that have made my life as an adult dancer easier and more comfortable.
Some I figured out on my own, some were passed along by teachers or fellow dancers, and all of them are things I actually do/use and swear by, like:
- The nipple cover situation no one talks about (and the product that finally solved it for me)
- Using toe spacers in your ballet slippers (NOT just for pointe shoes) to reduce bunion discomfort
- The waistband modifications that will change how you feel in your tights 
- How to turn convertible tights into stirrup tights so you can wear the brands you actually love
- A simple spray that fixes heel slippage in pointe shoe (plus a bonus tip that makes it even more effective)
- A hack for healthier, happier hair (while you dance) 
PRODUCTS MENTIONED 🔗
Nipple Covers by Cakes (grippy version)
Toe Spacers by Russian Pointe (size medium)
Spray Rosin by Bloch
Hair Mask by RCA Skincare (use code AFTERCLASS10 for 10% off your order!)
EPISODE SPONSOR ✨
Frenchies Hairpins
The official brand for ballerinas who love a good hair moment! Shop premium hairpins and new luxury scrunchies in real silk and luxurious velvet.
https://frenchieshairpins.com | Code AFTERCLASS10 for 10% off!
Follow Hannah on Instagram @thebusybunhead

Explore blog posts, merchandise & resources for adult ballet dancers like you at thebusybunhead.com

Podcast produced by Mission Bridge Media.
www.MissionBridgeMedia.com

If you have hyperextended knees, you've probably spent a lot of time in class feeling like your body is working against you. You get corrections like "straighten your legs" and no matter how hard you try, nothing seems to change. Closing in fifth without bending your knees feels impossible, your standing leg feels unstable, and nobody has ever actually explained why.
In this episode, I'm joined by Shane Wuerthner, a former professional ballet dancer, who is now a ballet coach and the founder of Athletistry. And as someone with significant hypermobility in his own knees, Shane is not just talking theory here... He's lived it!
We cover:
What's actually happening in your body when you have hypermobile knees
The proprioception piece, and why you might not be able to feel when your leg is actually straight
Closing in fifth position: what's realistic, what's not, and how to find your version of it
Stability in your standing leg and what your foot connection has to do with it
Why cues like "pull up" and "engage your quads" often don't translate for hypermobile dancers
How to work with your hypermobility and maintain a healthy mindset!
If you've ever felt frustrated or discouraged by your hypermobility, this episode is for you.
CONNECT WITH SHANE👇🏼
Instagram: @athletistry
YouTube: @athletistryofficial
Website: www.athletistry.au
Workshops: www.athletistry.au/workshops
EPISODE SPONSOR ✨
ORZA - Ballet Slippers
Designed by a professional dancer, ORZA slippers feature patented shock-absorbing technology to help reduce fatigue, improve stamina, and prevent injuries. Shop at orzabrand.com | Use code AFTERCLASS5 for $5 off your order!
Follow Hannah on Instagram @thebusybunhead

Explore blog posts, merchandise & resources for adult ballet dancers like you at thebusybunhead.com

Podcast produced by Mission Bridge Media.
www.MissionBridgeMedia.com