Nutrition for the Performing Athlete™

The dancer’s complete roadmap to fueling like a pro in 30 days.

In 30 days or less, learn the exact framework to build a healthy relationship with food and fuel for athletic performance so you can step into the powerhouse you are. It’s time to rebuild trust with your body using tools you can start implementing today. And the cherry on top? You can refer back to the course throughout your dance career – so you never have to dig through articles and random advice ever again.

This is for you if…

  • You struggle with finding the right balance in nutrition 
  • You often gas out during ballet class from fatigue
  • You experience fear foods and negative mindsets around food
  • Your body image is up and down
  • You get frustrated by all of the conflicting information out there about nutrition
  • You never know how to time your meals so you’re just the right amount of fueled and still able to dance
  • You feel immense guilt when eating certain foods
  • You often get cravings and don’t know how to navigate them
  • You struggle knowing how to eat for muscle growth
  • You don’t know where to start when it comes to preparing balanced meals and snacks
  • You find yourself either over- or under-fueling
  • You’ve found yourself consciously or unconsciously restricting calories or food groups
  • You and consistency aren’t friends (*yet)

You’ve been dealing with this for long enough, and it’s time for a change. What if you could have all this instead?

  • Improved athletic performance
  • Soaring energy levels
  • Faster muscle recovery 
  • Confidence in your nutrition choices
  • Quick yet nutritious meal ideas in your back pocket
  • Greater mental clarity and focus
  • Positive body image
  • Complete food freedom
  • Abundance mindset over restriction

You’re not the first to get frustrated by this. Dancers come to me struggling with nutrition all the time. Either they get in super restrictive habits or lose any sort of balance, and it’s to the detriment of their dancing. After five years of coaching dancers 1:1, I noticed the same patterns in both the challenges dancers faced and the transformations I was able to help them achieve. Here’s what my client Marcela had to say:

“I used to either be too obsessive and count everything I was eating or end up eating whatever and skip meals. Lili was able to help me find a balance and nourish my body properly. I now actually enjoy my meals and feel great. My routine overall took a turn, thanks to TPA I’m living the routine I was really trying to achieve three months ago and I can see the good effects it has on my dance training and my life overall.” – Marcela

Believe it or not, nutrition used to be my biggest struggle too.

During high school, I fell into some really negative mindsets and behaviors around food. 

That younger version of me was so lost when it came to fueling her body properly. She was constantly experiencing muscle cramps, low energy, weakness, and fatigue. I distinctly remember nearly fainting after a Sleeping Beauty Jewels rehearsal and my director giving me applesauce to get my blood sugar back up. That girl and her broken relationship with food and her body became the vibrant, powerful professional athlete version of me you see today through fueling her body properly. 

I was done feeling stuck, so I got to work getting 3 certifications, 2 science degrees, and 5 years of experience as an active professional dancer who now lives and breathes food freedom.

The takeaway – I have been there. Confused by all the misinformation online. No clue how to time my meals or eat for muscle gain. Fearing foods that are actually essential. Watching my coworkers run on fumes and caffeine then drop like flies from injuries. Being stuck in the spiral of negative thoughts around food and confusion around proper nutrition choices is incredibly frustrating, and I know exactly how that feels. 

That’s exactly why I created Nutrition for the Performing Athlete™. Because after witnessing hundreds of dancers’ struggles with nutrition firsthand, it was time for something that has never been done before. 

Welcome to your complete A-Z nutrition transformation, in 30 days or less. What would it cost to learn everything in this course on your own, you ask? Easily $2000-$5000 in resources, consultations, and coaching – not to mention years of your time, trial and error, and receiving mixed and incorrect information. Let me be the one to break down the complex biochemistry for you and help you translate it into tangible, actionable steps you can implement right away.

Here’s exactly what’s included:

7 course modules

65 video lessons

3 downloadable resouces

Lifetime course access

All future updates 

Course Curriculum

MODULES 1 + 2 AVAILABLE INSTANTLY, MODULES 3-7 WILL BE DRIPPED EVERY 3 DAYS AS YOU COMPLETE THE COURSE

I know you're SUPER excited to dive in and there might even be something specific in a later modules you really want to get to, but I've deliberately designed the course to step through concepts in a super effortless way. Also if you're anything like me, if you open a course and see 65 lessons all at once you're gonna get overwhelmed, say NOPE, and exit out. Trust me, I got you.

  • Module 1: Welcome to Nutrition for the Performing Athlete™
    • Start here
      • Introduction + my story
      • Disclaimer 
      • How to get the most out of this course
    • Resource hub + downloadable guides
      • Recipe ebook
      • Grocery list
      • Snack ideas
      • Helpful links
  • Module 2: Understanding Nutrition Basics
    • Metabolism
      • How metabolism works
    • Macronutrients
      • What are macronutrients?
      • Protein
      • Carbs
      • Fat
      • Where does alcohol fit in?
    • Micronutrients 
      • What are micronutrients?
      • Vitamins
      • Minerals
    • Supplements
      • Protein powder
      • What about creatine?
      • Caffeine
      • Vitamins and minerals 
    • Hydration
      • Drinking enough water
      • Electrolytes
  • Module 3: Fueling for Performance
    • Reframing the way you view nutrition
      • Food as FUEL
      • “Good” vs. “bad” foods 
      • Eating for muscle gain
      • Optimizing nutrient absorption 
      • Reducing muscle soreness
      • Things not to do
    • Nutrient timing
      • Pre-exercise
      • Intra-exercise
      • Post-exercise 
      • Throughout your menstrual cycle
  • Module 4: Developing a Healthy Relationship with Food
    • Food for the mind, body and soul
      • Body image
      • Food and emotion
      • Cravings
      • Mindless eating
      • Food as culture and tradition
      • Reasons for weight fluctuations 
    • Dangers of low energy diets
      • Risks of low calorie diets 
      • Risks of low macronutrient diets
      • Disordered eating
      • Detoxes and cleanses
      • Juicing
      • To track or not to track?
  • Module 5: Optimizing Common Diet Approaches
    • Getting enough energy eating a food group specific diet
      • Pescatarian
      • Flexitarian
      • Vegetarian
      • Vegan
      • Whole Foods
      • Paleo 
      • Mediterranean
      • Gluten free
      • Intuitive eating
  • Module 6: Considering How Food is Grown and Prepared
    • Common concerns
      • Organic vs. conventional
      • GMOs
      • Grass fed and pasture raised
      • Added sugars
      • What does processed even mean?
  • Module 7: Applying What you Learned to Real Life
    • Becoming a well fueled athlete
      • How to structure your plate
      • Grocery shopping
      • Meal prepping
      • Reading food labels
      • Snacking 
      • Dining out
      • Traveling / on tour
    • Taking it to the next level
      • Building habits that actually stick
      • Achieving true food freedom!!
      • Watch before you go 

Downloadable Resources

  • Recipe book (10 easy and energizing whole foods, plant-based recipes that you can easily sub with meat or dairy)
  • Snack ideas for your dance bag (10 on-the-go snacks)
  • Grocery list

 FAQs

Does this course offer meal plans?

No, only licensed dieticians can write meal plans. The course, however, gives you the high-level information to understand nutrition as a performer – including nutrient timing, optimizing specific diet approaches, developing a healthy relationship with food, and applying what you learn to your career and life. You also receive 3 downloadable resources: recipe ebook, snack ideas for your dance bag, and grocery list.

Will I learn how to eat pre and post dance class and rehearsal, and for the gym?

Absolutely. We have an entire module focused on nutrient timing and fueling for performance, recovery, and gaining muscle.

What if I am vegan, vegetarian, gluten free, etc.?

There is an entire module dedicated to optimizing common diet approaches, and ensuring that you are getting enough energy eating a food group specific diet.

How quickly can I expect to see results?

There are 65 video lessons, so if you watch only 2 per day and implement what you learn, you will experience a full transformation of your nutrition as a performing athlete in 30 days. Hello higher energy levels, faster muscle recovery, and performance gains!

What would it cost me to learn all this on my own?

Easily $2000-$5000 in resources, consultations, and coaching – not to mention years of your time, trial and error, and receiving mixed and incorrect information.

I understand the investment for the value I receive, but this is a lot for me right now. Do you offer payment plans?

Totally hear you. If you choose Klarna or Afterpay at checkout, you can split your investment into four interest-free payments every two weeks or extend it to 3–12 months with interest.

I’m a ____ (insert movement type here.) Is this course for me?

Yes, all performing athletes are welcome and will benefit tremendously from the course. Dancers of all styles and levels (pre-pro, pro, college, adult, etc.) and other movement types (gymnastics, aerial, figure skating, etc.) will benefit.

I have a busy schedule. Is this course going to be super time consuming?

You only need to watch 2 lessons a day to achieve a full transformation in 30 days.

I feel like I never have time to prepare healthy meals. Will this course teach me how?

Yes! The idea that meal prepping has to be time consuming is a myth, and we go over exactly how to prepare both snacks and meals quickly and effectively  in the course.

Do I need to follow a strict diet?

No no no, I am teaching you the opposite. Say hello to food freedom, balance, and intuitive eating while still being mindful of foods that fuel you to perform at your best.

Eating healthy seems expensive. Will the course teach me how to eat well while being mindful of my finances?

Not to worry, we cover strategies to balance healthy eating and our bank accounts in the course.

How long will I have access to the course?

Forever! Lifetime access + all future updates included.

If nutrition is the one thing holding you back from becoming the athlete of your dreams, the time is literally now to make a change. Your energy, focus, performance, and recovery are about to blast through the roof with the tools and strategies you’ll learn. It takes courage to be exceptional, so it’s time to leap.

Terms of Use

What Dancers Are Saying:

I feel so confident in my body and I feel so strong. My mentality towards health and wellness has changed so much and I'm finally keeping habits I never thought I could like drinking enough water. Also l've been loving how much food freedom I have. It is truly wonderful.

Kelly G.

I used to either be too obsessive and count everything I was eating or end up eating whatever and skip meals. Lili was able to help me find a balance and nourish my body properly. I now actually enjoy my meals and feel great. My routine overall took a turn, thanks to TPA I’m living the routine I was really trying to achieve three months ago and I can see the good effects it has on my dance training and my life overall.

Marcela S.

Before working with Lili, I was sort of lost on how to achieve the goals I had set for myself physically. My mindset on helping my body be the best it can be is so much stronger. I have adapted victoriously to eating the allotment of times my body needs daily without fear, and no self judgement when my body tells me I need more. That was unheard of for me before working with Lili.

Kristen D.

I have found myself talking to myself more positively. I have found that I find myself worrying less about how my body looks, because really, that is not as important as everything it can do. Anything I ask of myself can be improved with time, effort, and patience. I am more accepting of ME because I have a better understanding of what I can and cannot change. Lili’s programs are an investment in knowledge, yourself, and goals that are important to you. So if you want to improve or understand how to continue, it's more than worth it.

Jessica M.

$597.00 USD

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Terms of Use
Nutrition for the Performing Athlete


Please read the Terms of Use for the Program carefully and in their entirety before purchasing and using Nutrition for the Performing Athlete (hereinafter referred to as the “Program”). The Program and its content are owned by The Barbell Ballerina LLC.

1. Definitions:

“Company”, “We”, “I”, “Our”, or “Us” means The Barbell Ballerina LLC.

“Participation”, “Participating”, “Using”, or “Use” means reading, implementing, trying, or otherwise engaging in the Program.

“Program” means Nutrition for the Performing Athlete.

“You”, “Your”, “User” or “Client” means the purchaser and person using the Program.

Consent:
By participating in the Program, you implicitly and voluntarily agree to act in accordance with, agree to, and abide by, these Terms of Use.

DISCLAIMER:
By participating in the Program, you understand that Lili Pfeifer is a NASM Certified Personal Trainer, NASM Certified Exercise Specialist, and NASM Certified Nutrition Coach.

We are not medical doctors, psychologists/psychiatrists, or other licensed medical professionals. You are expected to discuss any changes to your health, diet, or exercise regimen with your physician or another medical professional before trying them.

This Program is for informational and educational purposes only. The information and education provided in this Program is not intended or implied to supplement or replace professional medical treatment, advice, and/or diagnosis.

Although we do our best to make sure all of the Program’s content is up to date and/or accurate, we do not make any representation that all the information is accurate or free of errors at all times. We do not assume any responsibility for accuracy of the Program’s information, or its safety or efficacy as it applies to you. You should review any and all changes to your diet, lifestyle, exercise regimen, or supplement routine with your medical professional.

Assumption of the Risk
By participating in the Program, you are assuming the risk of participating in it and agree to only participate if medically cleared to do so. We are not responsible or liable for your participation in the Program.

You should use your best judgment in using the information provided in the Program, which is done at your own risk. It is your responsibility to discern the risk of using the Program or its content. You assume responsibility for your actions, choices, or lack thereof, related to the Program.

Intellectual Property Ownership:
The Program and its content, including, but not limited to Educational Modules, Videos, Ebooks, Downloads, and Guides are intellectual property owned by Lili Pfeifer and The Barbell Ballerina LLC. Any violations of this term, and all terms contained herein, will be legally pursued to the fullest extent permitted by law.

Any use of the Company’s intellectual property may not be used in connection with the sale or distribution of any product, program, and/or service by you, directly or indirectly, without the prior written consent of The Barbell Ballerina LLC.

Misappropriation or unauthorized use of the Company’s intellectual property and/or trade secrets may result in the enforcement of an infringement and/or intellectual property theft action against you in an effort to recover damages and/or protect our intellectual property rights. The Company reserves the right to pursue an action for misappropriation, theft, or improper use of its intellectual property by the Purchaser, the Purchaser’s representatives, assigns, contractors, employees, or acquaintances.

No Sharing:
You cannot distribute, copy, forward, and/or share the Program or its content with anyone else. Any violations of these Terms of Use will be legally pursued to the fullest extent permitted by law.

You may not share your password or login information with anyone. If you share your password or login with anyone who did not purchase the Program, you will be removed from the Program immediately and no refund will be issued.

No Claims Made Regarding Results:
Any and all current or past-client testimonials, statements, or examples used by us are simply that: examples. They are not guarantees that you will also experience or receive the same results. Each person and their circumstances are unique and nothing shall be interpreted as a guarantee that you will experience the same results as another client of ours.

DISCLAIMER - No Warranties, Guarantees, or Representations Are Being Made:
We do not offer any representations, guarantees, or warranties, of any variety, regarding the Program in any way. The Program is offered “AS IS” and without representations, guarantees, or warranties of any kind, including but not limited to, implied warranties of merchantability and fitness for a particular purpose, neither express nor implied, to the extent permitted by law. We are not liable for damages of any kind related to your use of the Program.

Your Release of Us, Indemnification, Hold Harmless:
To the fullest extent permitted by law, The Barbell Ballerina LLC expressly disclaims liability for any direct, indirect, and/or consequential damages suffered by you related to your purchase or use of, or participation in, the Program, its materials, our website, or any other information obtained by you from us. By enrolling in the Program, you hereby agree to this limitation of liability and release The Barbell Ballerina LLC from any and all claims.

By participating in and/or purchasing the Program, you agree to release, forgive, forever discharge, defend, indemnify, and hold harmless The Barbell Ballerina LLC, our subsidiaries, employees, agents, contractors, subcontractors, shareholders, directors, officers, coaches, assignees, licensees, and affiliates from any and all claims, suits, actions, charges, demands, liabilities, damages, judgments, and/or costs, related to, or arising out of, your purchase of or participation in the Program and/or your breach of any obligation, warranty, covenant, or representation set forth in these Terms of Use.

By enrolling in the Program, you agree to release us from any and all claims, and further agree to at all times defend, indemnify, and hold harmless The Barbell Ballerina LLC as stated in this section herein.

Our Refund Policy:
NO REFUNDS:
We will do everything within our ability (and within reason) to ensure your satisfaction. Due to the downloadable nature of the Program, refunds will not be issued for the Program once it is purchased. If you have any questions or concerns, or if there is anything we can do to make your experience a more pleasant one, please email Lili Pfeifer at [email protected].

NO CHARGEBACKS:
The Client will not, under any circumstances, issue or threaten to issue any chargebacks to the Company or to the Client’s credit card and/or form of payment (ie, PayPal) for any reason whatsoever related to the Program. In the event of a chargeback, the Company reserves its right to report it to the credit bureaus as a delinquent account.

ARBITRATION CLAUSE:
If you have any complaint or should any issue arise in the use of the Program, please contact us directly first by emailing Lili Pfeifer at [email protected].

However, if we are unable to amicably resolve your dispute in that manner, you agree that you and Lili Pfeifer and The Barbell Ballerina LLC shall submit your dispute to binding arbitration with the American Arbitration Association, before an arbitrator that is mutually agreed upon, in accordance with the American Arbitration Association’s (“AAA”) rules.

By agreeing to this term, you hereby agree and understand that you’re waiving your right to a jury trial in court, which would otherwise be available to you if not for this Arbitration Clause. Should any arbitration hearing need to be held, it shall be held within 20 miles of Minneapolis, Minnesota.

If the arbitrator issues an award and a judgment is made, the judgment will be binding and will be entered in court in the State of Minnesota. The only award that can be issued to you is a refund of any payment made to The Barbell Ballerina LLC for the applicable Program. You are not permitted to seek additional damages, including consequential or punitive damages.

Limitation of Liability:
Lili Pfeifer and The Barbell Ballerina LLC are not responsible or liable in any way for any and all damages you receive directly or indirectly from your participation in the Program. We do not assume liability for damages, injuries, harm, death, misuse of (or failure to properly use) the Program or its content, due to any act, or failure to act, by you. IN NO EVENT SHALL WE BE LIABLE TO YOU FOR ANY INDIRECT, SPECIAL, EXEMPLARY, OR CONSEQUENTIAL DAMAGES.

PAYMENT, PURCHASE, AND PAYMENT PLAN TERMS
General Payment Terms:

When you pay for the Program by credit card, you authorize and give permission to The Barbell Ballerina LLC to charge your credit or debit card for the amount owed for payment of the Program. When you purchase the Program, your information (i.e. credit card and contact info) may be collected by the third-party merchant Kajabi, Paypal, Stripe, Klarna, Afterpay, Apple Pay, or Google Pay (depending on the payment method you choose at checkout), who may have privacy policies or security practices that are different than ours. The Barbell Ballerina LLC is not responsible for the merchant’s independent policies or practices.

Severability
The provisions of these Terms of Use shall be deemed severable, and the invalidity or unenforceability of any provision shall not affect the validity and enforceability of any other provision hereof. If any Section, subsection, sentence, or clause of these Terms of Use shall be adjudged illegal, invalid, or unenforceable, such illegality, invalidity, or unenforceability shall have no effect on the Terms of Use as a whole or on any Section, subsection, sentence, or clause hereof not expressly so adjudged.

Entire Agreement
These Terms of Use contain the entire agreement between you and the Company. There are no other promises or conditions in any other agreement (oral or written) between you and the Company.

Choice of Law + Venue
These Terms of Use shall be governed by the laws of the state of Minnesota. Any action brought by any party arising out of or from these Terms shall be brought within the Minnesota, County of Hennepin.

By purchasing and/or participating in the Program, you implicitly signify your agreement to all of the terms in these Terms of Use.

If you have any questions about the Terms of Use, please contact Lili Pfeifer at [email protected]. Thank you.