The full-time dancer’s routine keeps her energized all day.
Ballerina Nardia Boodoo, 28, has been dancing for half her life. Her journey started at 14; today she’s a company member at The Washington Ballet in Washington, DC, where she recently performed in the company's production of Swan Lake. In her downtime she’s a model who has worked with many fashion and beauty brands.
As a company ballerina, her schedule revolves around rehearsing, starting from the time she wakes up. “Morning routines are crucial as a professional ballerina,” Boodoo says. “How you start your day typically predicts how your day will go. Dancers have to have a lot of mind-body control and be very in tune with ourselves. So we need to take moments to find that peace.” Here’s how she’s been starting her days.
“I typically wake up around 7:30, and the first thing I do is take a big drink of water. I aim for 16 ounces. Then I feed my cat, Kenzo, and my dog, Ziggy.”
“I tend to be very introspective. I write for five minutes in Intelligent Change: The Five Minute Journal. A friend sent it to me during lockdown. Ballet was closed, and I thought it was a good time to reflect and process. It’s been very grounding. It prompts me to name three things for which I’m grateful and three goals that I have for today, and to list out affirmations. I also do it at nighttime.”
“I am usually super stiff when I wake up after the previous night’s performance. To ease up some of that lactic acid, I foam roll my back, legs (especially my quads), and any other area that really hurts. Then I use a resistance band and do hamstring stretches and clamshells, followed by a stretching series to get my body moving a little bit.”
“For breakfast I like to make avocado toast and a fried or boiled egg. I drink either coffee or green tea, depending on how tired I am. I often add Head Over Heels Enhanced Collagen Peptides to my coffee because it’s good for my nails, skin, and hair, which take a toll with makeup, hairspray, and tiaras. Theaters are always very, very dry, so my skin gets dry, cracked, and peeled, and I need extra support.
“Then I like to pack some snacks for the day—usually grapes, bananas, cheese, and crackers, which I can eat quickly when we get a five-minute break. I also pack lunch, which is usually steak or chicken, a little salad, and a carb like pasta and sauce or a potato.”
“Before leaving, I take my supplements, starting with Perfect Ensemble Multivitamins. I need a lot of energy, so a multi is really important. It also can help me stay healthy for performances. The healthier I am, the better I can perform.
“I also take vitamin C, B12, echinacea, and a probiotic. Then I finish preparing my dance bag with my foam roller, resistance bands, water bottle, ballet shoes, leotard, and practice tutu.”
“I shower right after breakfast and then I do my skin-care routine. I avoid anything heavy or that’s going to plug my pores, since I get really sweaty throughout the day. I have sensitive skin, so I use a non-irritating face wash from Cetaphil. Then I apply vitamin C eye cream and PAI Skincare System D Schisandra & Ceramide Cooling Eye Gel Serum. I also use a rose quartz gua sha tool to bring down any puffiness around my eyes. For moisturizer, I use January Labs Moisture Balancing Lotion, followed by an application of EltaMD Skincare sunscreen. For my body, I use The Body Serum By Necessaire. It contains hyaluronic acid, is very light, and has a gel-like texture.
“Then I pull my hair into a ponytail, put on some mascara (I like Chanel Volume Mascara), and get dressed. I try not to wear leggings all the time, and I don’t like to wear sweats to work, so I usually put on high-waisted mom jeans or skinny jeans, a turtleneck, and a cardigan with Doc Marten boots.”
“I take Ziggy out for 20 to 30 minutes before I leave for the day. When we’re walking, I recite my daily affirmations. I have this app called I am - Daily Affirmations; every hour it sends affirmations that you’ve selected that you want to be reminded of.”
“I head out the door to get to ballet class. My commute to the studio is a 15-minute drive. I usually listen to an audiobook. It depends on what I need—sometimes I need something light and silly, other times I’m in the mood for self-development or political audiobooks. Right now, I’m listening to Atomic Habits: Tiny Changes, Remarkable Results. My favorite book is 13 Things Mentally Strong People Don’t Do, and I also like Mediocre: The Dangerous Legacy of White Male America.
“When I get to the studio, I change into my leotard and do my bun, and then I warm up. I start lying on my back to find placement, and do deep abdominal engagement exercises. Then, using my resistance bands, I target my hips with clamshells, bridges, and external rotations. I work my way down to my feet, pointing and flexing both feet while holding them in a resistance band loop that mimics the hard shank inside of pointe shoes.”
“Class starts promptly at 9:30 a.m. and ends at 11 a.m.. We do pliés, pointe work, jumps, and turns. The entire time we wear our pointe shoes. I usually go through three pairs a day. Our costume manager hand paints each pair to match my tights and skin tone. She uses Covergirl oil-free foundation to get the perfect shade. Once class finishes, I change out of my sweaty leotard and tights and into new ones. Then I have a snack and rehydrate. I like alkaline water, and if I need a boost I add Liquid IV Hydration packets.”
“Rehearsal begins promptly at 11:15 a.m. and goes until 2 p.m., which is followed by an hour-long lunch break. The rehearsal process starts with learning your part, then implementing it on stage. It helps you build stamina, and you also get corrections about technique. It’s a five- to six-week process.”
Photographed by Jillian Guyette; Styled by Sachiko Clyde; Makeup by Mark Edio; Hair by Ro Morgan