After Class: The Adult Ballet Podcast

If you’ve ever walked out of ballet class replaying every mistake in your head — the turn you fell out of, the combination you messed up, the step that just won’t click — you’re not alone...
As adult dancers, we often hold ourselves to incredibly high standards. And while that drive can be a powerful motivator, it can also quietly take the joy out of dancing, and even sabotage our progress.
In this episode, I’m joined by Kirsten Kemp, a high-performance mindset coach who works specifically with dancers, to talk about how perfectionism shows up in ballet training and what to do instead.
We talk about why perfectionism can derail your class experience, what’s happening in your brain when you spiral after messing up, and simple tools you can use in the moment to reset and stay engaged.
Kirsten also shares her perspective on “mentally budgeting” for mistakes, how to set realistic expectations without lowering your standards, and how to stay motivated even during seasons of slow progress.
If you’re someone who cares deeply about improving but often find yourself  frustrated, discouraged, or defeated, this episode is your road map to renewed confidence and joy!
👉🏼 Connect with Kirsten: 
Website: kirstenkemp.com
Instagram: @kirsten_theconfidentdancer
✨ This Episode is Sponsored By:
Apolla Performance:
Compression socks designed for support, recovery, and injury prevention for dancers. Use code AFTERCLASS10 for 10% off your first pair until March 31st.
Shop here: apollaperformance.com
LABL Active
Hosts of the 2026 Adult Ballet Retreat. Come dance with us in Seattle from June 21–26! The deadline to register is April 15th.
Learn more here: lablactive.com
Use code: AFTERCLASS100 for $100 off your registration!
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

Many adult dancers have experienced walking into class one day feeling strong and energized, and another day feeling completely depleted... even though NOTHING about their training has changed!
For female dancers, those fluctuations can often be connected to something that’s rarely discussed in the ballet world: how our bodies shift throughout the menstrual cycle.
In this episode, I’m joined by Jess — dancer, nutrition coach, and founder of The Whole Dancer — to talk about how women can fuel their training in a way that supports both performance and hormonal health.
We discuss why understanding your cycle matters if you’re training regularly, how our nutritional needs and cravings can shift throughout the month, and how to recognize the signs that you might be under-fueling. Jess also shares what a well-balanced day of eating might look like for adult dancers who train after a full workday, as well as her perspective on supplements and how to support your body during lower-energy weeks.
If you’ve ever wondered why your energy in class seems to fluctuate — or how to better support your body as a female dancer — this conversation offers a practical and empowering place to start.
Connect with Jess 👇🏼
Check out her blog post Nine Signs You're Not Eating Enough 
Email: [email protected]
Website: www.thewholedancer.com
Instagram: @thewholedancer
✨ This Episode is Sponsored By:
Apolla Performance
Compression socks designed for support, recovery, and injury prevention for dancers. Use code AFTERCLASS10 for 10% off your first pair until March 31st.
Shop here: apollaperformance.com
LABL Active
Hosts of the 2026 Adult Ballet Retreat. Come dance with us in Seattle from June 21–26! The deadline to register is April 15th.
Learn more here: lablactive.com
Use code: AFTERCLASS100 for $100 off your registration!
March 15th: Half-day ticket options open!
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

After months (or maybe even years) of practice, do your pirouettes still feel inconsistent, shaky, or unstable?
In this episode, I’m joined by Allie Christensen, founder of Dancer Strong, to break down what actually makes a pirouette successful, and why adult dancers often struggle with turns even after years of training.
Allie explains the most common reasons dancers wobble or fall out of pirouettes, how to build strength in the standing leg, and what cues are helpful to think about while turning.
We also talk through a realistic progression for going from messy singles to clean singles (and eventually multiples) along with practical exercises adult dancers can start using right away to improve stability and control.
If pirouettes have ever left you feeling frustrated or defeated after class, this episode will help you understand what’s really going on and how to start building stronger, more stable turns from the ground up. 
Check out Allie's favorite pirouette drill here. 
Connect with Allie 👇🏼
Website: dancerstrongprograms.com
Instagram: @alignfitnessbyallie
✨ This Episode is Sponsored By:
Jule Dancewear
Beautiful, thoughtfully designed dancewear that supports and celebrates adult ballet bodies.
Use code JULEBUNHEAD15 for 15% off your order.
Shop here: juledancewear.com
LABL Active
Hosts of the 2026 Adult Ballet Retreat. Come dance with us in Seattle from June 21–26! The deadline to register is April 15th.
Learn more here: lablactive.com
Use code: AFTERCLASS100 for $100 off your registration!
March 15th: Half-day ticket options open!
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

Have you ever wished there was an adult ballet program that felt both serious and supportive, where you could train with intention, but without sacrificing your health, confidence, or sense of belonging?
In this episode, I’m joined by Lisa, adult dancer and founder of The Ballet Project — a growing adult ballet community in the UK created to give dancers a space where they can pursue real progress through high-quality, science-backed instruction while feeling encouraged, respected, and safe.
In this conversation, we talk about:
Reframing sensitivity to toxic studio environments
Processing grief over childhood ballet dreams
Why adult dancers deserve serious training 
How The Ballet Project was built and what makes it different
Lisa is the ballet big sister we all want, and this episode is such a beautiful reminder that adult dancers deserve spaces where they can grow and belong.
Connect with Lisa & The Ballet Project:
Website: www.theballetproject.co.uk
Instagram: @the.ballet.project
Emma Watson Interview (timestamped approx 34:22)
✨ This Episode is Sponsored By:
Apolla Performance
Compression socks designed for support, recovery, and injury prevention for dancers. Use code AFTERCLASS10 for 10% off your first pair until March 31st.
Shop here: apollaperformance.com
LABL Active
Hosts of the 2026 Adult Ballet Retreat. Come dance with us in Seattle from June 21–26! The deadline to register is April 15th.
Learn more here: lablactive.com
Use code: AFTERCLASS100 for $100 off your registration!
February 28th is the last day to enroll in the monthly payment plan ($360/month for 5 months).
March 15th: Half-day ticket options open!
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

Have you ever left ballet class with hip or low back pain and wondered… Is this normal?
In this episode, I’m joined by Dr. Sebastian Gonzales, D.C., a licensed chiropractor specializing in sports injuries and rehabilitation, to talk about one of the most common concerns adult dancers experience: hip pain and discomfort.
This conversation is based directly on listener-submitted questions, and we cover:
• How the hips, pelvis, and low back actually work together
• What different types of hip pain can feel like in day-to-day life
• Why piriformis tightness is so common in dancers
• Pinching in extensions (looking at YOU, developpe a la seconde) 🧐
• How to know when something should be evaluated by a professional
Whether you’ve been dealing with a lingering ache or just want to better understand how your body functions, this episode will help you think more clearly about what might be happening in your body. 
⚠️ PLEASE NOTE: This episode is for educational purposes only and does not constitute medical advice. If you are experiencing persistent pain or symptoms, please consult a licensed medical professional. 
🔗 Connect with Dr. Sebastian Gonzales, D.C. below!
Website: Performance Place Sports Chiropractor
Youtube channel
Podcast episode on RED's
✨ This Episode is Sponsored By:
Apolla Performance:
Compression socks designed for support, recovery, and injury prevention for dancers. Use code AFTERCLASS10 for 10% off your first pair until March 31st.
Shop here: apollaperformance.com
LABL Active
Hosts of the 2026 Adult Ballet Retreat. Come dance with us in Seattle from June 21–26! The deadline to register is April 15th.
Learn more here: lablactive.com
Use code: AFTERCLASS100 for $100 off your registration!
*February 28th is the last day to enroll in the monthly payment plan ($360/month for 5 months).
 *March 15th: Half-day ticket options open!
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