The Brainy Ballerina Podcast

• 76. Love Your Body (or Don't) with Katrena Cohea

  In this powerful conversation, I’m joined by Katrena Cohea, the creator behind Your Body Image BFF, to explore how dance educators can reframe conversations around body image, teaching methods, and dancer wellness.Katrena shares her journey from bunhead to flamenco dancer to teacher and studio owner, and how her experiences led her to create resources that help teachers integrate body neutrality and self-respect into dance training. Together, we discuss how early messages about body image begin forming in childhood, how pop culture reinforces harmful norms, and why the common “love your body” message can sometimes feel inaccessible to dancers.We also unpack the importance of evolving beyond the “we’ve always done it this way” mindset in dance culture and finding a balance between discipline, accountability, and compassion in the studio. This episode is full of honest insights, practical teaching tools, and hope for a more supportive dance world.Key Points in this Episode: Katrena’s dance journey from ballet to flamenco and teaching How early body image messages shape young dancers Why “love your body” can feel vague - and what to say instead The creation of Love Your Body (or Don’t), Katrena’s five-day toolkit with Nicole Sabella Simple classroom practices that combine wellness and technique Rethinking traditional dance teaching methods and finding balance between rigor and empathy Encouraging curiosity, respect, and realistic self-awareness in dancersConnect with Katrena:INSTAGRAM: instagram.com/yourbodyimagebffLOVE YOUR BODY (OR DON’T): https://www.thenourisheddancer.com/love-your-body-or-dontLinks and Resources:Get 10% off registration for Étoile Dance Competition with code BRAINY10.Get your copy of The Ultimate Audition GuideLet’s connect!My WEBSITE: thebrainyballerina.comINSTAGRAM: instagram.com/thebrainyballerina1-1 CAREER MENTORING: book your complimentary career callQuestions/comments? Email me at [email protected]

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• 75. What Your Dance Teacher Wants You to Know

  In this heartfelt solo episode, I’m putting on my dance teacher hat to share the things every dance educator wishes their students understood, drawing from over 15 years of teaching experience.You’ll hear practical insight and honest reminders that can completely shift the way you show up in class. From respecting the process to understanding feedback and showing up with positive energy, this episode is packed with wisdom for dancers at every stage of training.Key points in this episode: Why your teacher’s corrections come from care, not criticism How your energy can change the entire atmosphere of a class The importance of learning choreography outside of rehearsal What teachers really mean when they say they “see your potential” Why effort matters more than perfection How professionalism and respect make you stand out A reminder that your teachers are human, too The life lessons you’re learning in dance that go far beyond the studio Why growth happens outside your comfort zone A reminder that your teachers have been exactly where you are nowWhether you’re a dancer who needs perspective, a teacher looking for words to share with your students, or a parent hoping to understand the studio dynamic better, this episode will leave you inspired and grounded in the shared humanity behind the art of dance.Links and Resources:Get 10% off registration for Étoile Dance Competition with code BRAINY10.Let’s connect!My WEBSITE: thebrainyballerina.comINSTAGRAM: instagram.com/thebrainyballerina1-1 CAREER MENTORING: book your complimentary career callQuestions/comments? Email me at [email protected]

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• 74. Pivot for Dancer's Kaylee Randall on Redefining Success Beyond the Stage

  Today’s conversation is one that every dancer - current or retired - needs to hear. I’m joined by Kaylee Randall, a former professional dancer who spent nearly a decade performing on cruise ships, in theme parks, and in Las Vegas. After an incredible performing career, Kaylee made a bold move to Australia in 2018, where she founded Pivot for Dancers, a platform dedicated to helping professional dancers find meaning off the stage and confidently step into their next chapter.In this episode, Kaylee opens up about what it was really like to leave the professional dance world behind and how her own experience navigating that transition inspired the creation of Pivot for Dancers. We talk about the identity crisis and imposter syndrome so many dancers face after retiring, and how starting these conversations can help dancers connect on a deeply human level.Kaylee also shares practical advice for performers who might be wondering what’s next. She encourages dancers to explore hobbies outside of dance, connect with non-dancers, and start side projects that might someday turn into a new career path. We also discuss how to identify and articulate the transferable skills dancers already have and how those skills can apply to surprising new fields (including coding!).This episode is a must-listen for anyone standing at the edge of a career pivot or curious about what life after dance can look like. Kaylee’s perspective is empowering, grounded, and refreshingly real, reminding us all that the end of one chapter can be the beginning of something even more meaningful.Connect with Kaylee:pivotfordancers.com@pivotfordancers on Instagram: https://www.instagram.com/pivotfordancers/Pivot for Dancers on Youtube: https://www.youtube.com/@pivotfordancersLinks and Resources:Etoile Dance Competition: 10% off registration with code “BRAINY10” - https://www.etoilecomp.com/The Ultimate Audition GuideLet’s connect!My WEBSITE: thebrainyballerina.comINSTAGRAM: instagram.com/thebrainyballerinaQuestions/comments? Email me at [email protected] episode was brought to you by the Pivot Ball Change Network.

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• 73. Under Pressure to Be Perfect with Rachael Dailey Goodwin and Ali Block

  In this week’s insightful episode, I am joined by Ali Block and Rachael Dailey Goodwin. Ali is a former professional ballerina. She studied psychology at Columbia University and currently works as a Clinical Research Coordinator and Lab Manager at Icahn School of Medicine. Rachael is a former dancer and is currently Assistant Professor of Management at Syracuse University Whitman School of Management.Together with Lyndon Garrett, they recently published an incredible research paper titled: Under Pressure to Be Perfect: How Dehumanizing and Rehumanizing Social Cues Lead to Maladaptive and Adaptive Perfectionism in Professional Ballet.In this episode, we dive deep into how environment and culture shape our perfectionist tendencies and explore the role we all play in thriving in our pursuit of excellence.Key Points in this Episode: What first drew them to study perfectionism in the world of professional ballet How high-pressure environments (such as ballet) often employ excessively high standards that may evoke harmful experiences of perfectionism The difference between maladaptive and adaptive perfectionism, and why perfectionism in general is not always harmful The role environmental cues play to support dancers in shifting from maladaptive to adaptive perfectionism The specific forms of dehumanizing and rehumanizing social cues How artistic leaders can become more aware of some of the ways they are subtly fueling dancers’ perfectionistic tendenciesConnect with Ali:WEBSITE: http://alipaigeblock.com/INSTAGRAM: instagram.com/ali_p_blockLINKEDIN: https://www.linkedin.com/in/ali-paige-block-b8798a112/Connect with Rachael:WEBSITE: https://www.rachaeldaileygoodwin.com/FACULTY: https://whitman.syracuse.edu/faculty-and-research/faculty-staff-directory/details/rdgoodwiLINKEDIN: https://www.linkedin.com/in/rachaeldaileygoodwin/Links and Resources:Get 10% off registration for Étoile Dance Competition with code BRAINY10.Get your copy of The Ultimate Audition GuideLet’s connect!My WEBSITE: thebrainyballerina.comINSTAGRAM: instagram.com/thebrainyballerina1-1 CAREER MENTORING: book your complimentary career callQuestions/comments? Email me at [email protected]

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• 72. Behind the Curtain with Lauren Ostrander McArdle: The Psychology of Dance

  In this inspiring episode of The Brainy Ballerina Podcast, I’m joined by former professional ballerina and performance psychology expert Lauren Ostrander McArdle. Lauren danced with companies including the National Ballet of Canada and as a soloist with Sarasota Ballet and now holds a Master’s Degree in Sport and Performance Psychology. She is the founder of Behind the Curtain, a platform dedicated to equipping dancers with the mental tools they need to thrive on and off the stage.Lauren shares her unique dance journey, from her reluctant early ballet days, to leaving home at just 14 to pursue serious training, to eventually securing professional contracts. We dive into the highs and lows of a dance career, from dream contracts and devastating injuries to resilience, mental strength, and redefining success beyond the stage. Lauren shares her powerful comeback story, insights into ballet culture, and practical advice for dancers navigating both the physical and mental demands of the art form.Key Points in this Episode: Why Lauren didn’t love ballet at first, and what changed her mind at age 10. The pivotal role of teachers and environment in shaping a dancer’s path. The challenges of balancing independence, schooling, and training as a teen dancer. Lauren’s transition from student to professional and how she navigated auditions. Lauren’s devastating early-career injury and the long road back to dancing. The pivotal moment she returned to the stage with the National Ballet of Canada. Behind-the-scenes stories of being thrown onstage last minute at San Francisco Ballet. The mental challenges dancers face especially fear of failure, comparison, and external validation. Why confidence is a trainable skill and how to start building it today.The unique cultural pressures of ballet compared to traditional sports. How teachers and mentors can balance high expectations with high support.Connect with Lauren:INSTAGRAM: instagram.com/behindthecurtain.sppPERSISTENCEPSYCH IG: instagram.com/PersistencepsychPIVOT DANCER IG: instagram.com/pivotdancerLinks and Resources:Get 10% off registration for Étoile Dance Competition with code BRAINY10Get your copy of The Ultimate Audition GuideLet’s connect!My WEBSITE: thebrainyballerina.comINSTAGRAM: instagram.com/thebrainyballerina1-1 CAREER MENTORING: book your complimentary career callQuestions/comments? Email me at [email protected]

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