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CONTENTS

COVER

TITLEPAGE

COPYRIGHT

DEDICATION

INTRODUCTION:STILLINMOTION

PART1

MindChapter1:YourBodyIsPerfectforYouChapter2:GetInspiredChapter3:Balance:FindingInnerPeace

PART2

MotionChapter4:It’sNotaWorkout—It’saWayofLifeChapter5:BallerinaMovesChapter6:TakeCenterStage

PART3

MealsChapter7:TheMagicofFatChapter8:EatingforEnergy

Chapter9:MealChoreographyChapter10:BallerinaBodyRecipes

PART4

MentorsChapter11:MasterClass

EPILOGUE

ACKNOWLEDGMENTS

ABOUTTHEAUTHORS

ALSOBYMISTYCOPELAND

NEWSLETTERS

Toallofusonthisjourney,workingtowardahealthierlifeandhappierheart,weareinthistogether.

Ihopeyouallbelieveinyourselveseverystepoftheway.Knowthateverydayisanotheropportunitytokeep

trying.Workhardandknowyou’reworthit.Let’screateourbestversionsofourselves,andthebest

versionsofourballerinabodies.

INTRODUCTION

StillinMotion

I spend countless hours at airports, particularly in the winter and summermonthswhenAmericanBalletTheatreisontheroad.WhileI’mwaitingforthemomentwhenit’sfinallytimetoboard,I’lloftenstrollovertoanewsstandandfinger through the entertainment and fashion magazines lining the racks andshelves.Cosmopolitan. Essence. Self. Peel back the covers and you can immerse

yourself inworldsofbeauty, fitness, and luxury.Therearehow-tosandwhat-fors; tips,diets,andschedules;anarrayofglossyblueprints thatguidewomenonapathtoafeminineidealtheyaresupposedtobestrivingfor.

Without fail, the models or actresses who are featured are gorgeous, withluminous skinand leanphysiques.When Iwasayoung,naïvedancer,new toABTandseekingmyway,Iwasinfluencedandaffectedbythoseimages.Inmymind, I felt that thiswaswhat beautywas and I had tomeet that standard. IstruggledtofigureouthowIcouldmaintainahealthydietandlifestyle,notjustonthosedayswhenIwouldbediningonroomservice,butalsoonceIreturnedhometoNewYorkCity.

I may have been an athlete, living in one of the world’s most glamorouscities,but Ihadnonutritionistonspeeddial,noextramoney tohireachef toprepare healthymeals.Andwhile Iwas being taught the art of ballet daily, Iwasn’tgettingthespecificinstructionIneededtokeepeverypartofmybodyinpeakshape.

I’dfliptotheinterviewsinthemagazine,searchingforadvice,eagertolearnthe featuredcelebrity’ssecrets.Whenaskedhowshestayedso taut, so fit,heranswerswouldoftenbeariffonthesamerefrain.“Idrinkalotofwater!Igetalotofsleep!Thisisjustme!”

To the young, insecure woman I was then, that explanation seemedimpossiblysimple.AsthewomanIhavebecome,Iknowsuchadvicemakesup

piecesof thepuzzle,but it’shardly thewholesolution. In recentyears, Ihavehadthehonorofappearinginseveralmagazinesmyself,andwhenreportersaskmewhatit’sliketodancewithoneofthemostprestigiousballetcompaniesintheworld, or what I eat to power throughmy regimen, or to stay strong andsvelte,youknowwhatItellthem?Thetruth.

Noneof itwaseasy.Notmyclimb in theballetworld,notmyarrival at aplaceofpersonalcontentmentandpeace,notmyjourneytothebodyIstandin.

When Iwas a child,my family often had littlemoney, andwe had to eatwhateverwecouldafford.Iusedtolovecornchipsdousedwithhotsauceandglow-in-the-darkcheesesqueezedoutofabottle.

Even after I’d become a dancer with ABT, putting my body through therigorsofdancingeighthoursaday,fivedaysaweek,mybodystillcravedmealsthatwereheavyonthecarbsbecausethatwasallitknew.AndwhenmybodybloomedinmylateteensandInolongerfittheold-fashioned,pixie-likeballetideal,I’dtrytoescapemyfrustrationbydivingintoaboxofsweets.Iwouldeatevery bite—and hate myself in the morning. In short, I understand thetemptations,pressures,andfrustrationsoftherealworld.

Iwasanordinaryyoungwoman, trying todeterminewhatwasbest formybody,my health,my spirit,mostly onmy own. Slowly, by experimenting, byaddingcross-trainingtomyscheduleandtweakingmydiet,Ibegantofigureitout.Ifoundwhatworkedformebytrialanderror.IlearnedthatIcouldn’tdocardio that had weight training or too much resistance on the machines. Irealizedhowtoburncalorieswithoutaddingbulktomyframe,andIdiscoveredwhichcross-traininghelpedmetostrengthenmycoreandlengthenmymusclesin away thatwouldnot just benefit the structureofmybody,butmakemeastrongerdanceraswell.IdiscoveredwhichfoodsgavemethefuelthatmybodyneededafterexpendingasmuchenergyasIdoeveryday.

I devised a plan for how to eat so that I could keep my body lean andpowerful,andIrealizedthatdietarydisciplinedoesn’thavetomeandeprivation.NowIwanttoshareallthatI’velearnedwithyou.

I’ve always been a dreamer, and I am thankful that a lot ofmy dreams havecome true, from becoming a professional ballet dancer to becoming the firstAfricanAmericanprincipalballerinainthehistoryofAmericanBalletTheatre.NowIdreamofsharingwhatI’velearned—ofshowingwomeneverywherehowtoreachtheirbodygoalsandachievewhattheyseeastheirbestselves—usinga

ballerina body as the basis: one that is lean but sinewy,withmuscles that arelong,sculpted,andtoned.

My regimen is grounded in the real world. Though my career involvesconstantexerciseanddance,Iknowthatnoteveryonehasthetimetomakeittothegymeachday.I’mawomanwhoasachildusedamotelrailingasaballetbarre,soIbelieveinthepowerofimprovisationandbeingabletoexerciserightwhere you are.Your bedroommattress can be your springboard; your naturalbodyweightcanbeyourballast.

Changeisnoteasy.It tookyearsformetofindthebalanceofexerciseandnutritionthatworkedbestformyphysique.ButIalsoknowfrommypersonalexperiencethatit’snevertoolatetomakechangehappen.Eachmorning,asthesun filters through your bedroom window and you wipe the sleep from youreyes, you canmake a fresh start, you can rededicateyourself to yourongoingjourneytotakecontrolofyourbody,yourhealth,andyourmentalwell-being.

We will take it one movement at a time, with a step-by-step guide thatincludes meal plans, workout routines, and words of inspiration to keep youmotivated.Youwilleventuallybeabletomixandmatchfoodsonyourown,butuntilyou’vefoundyourownrhythm,youcanrefertothetwenty-one-daymenuthatI’vecreatedwithplentyofoptionstokeepyouenergizedandsatisfied.

Didyouknowfatisgoodforyou?It’sevenbetterthanthat.It’sgreat.Andthrough meal plans and recipes that celebrate healthy fats and lean proteins,kicking your metabolism into shape, and a do-it-anywhere exercise plan thatblendstechniquesfromtheworldsofballetandfloorbarre,Iwillshowwomenofeverysizeandshapehow theycanbecomestrongerandmorevibrant,howtheycanfeeltheirbestsotheycanperformattheirpeak.BallerinaBody is forwomenacross the spectrum, from thecollege student

tryingtoeathealthyandstayfitinthemidstofdormitorylifeandexams,totheGenXerbalancinghercareerwithmotherhood,totheretireewhowishestostayactiveandhealthythroughouthergoldenyears.

Myadviceisbasedonwhatformehasbeentriedandtrue.It’smodeledonhow I have danced and lived, and it’s rooted in the wisdom I have gleanedthroughmy own errors and experimentation. You will likely experience yourown trial and error along theway, but I’m sure that ultimately, your personalwillandcommitmentwillpropelyoutowardsuccess.

Iknowwhatit’sliketodealwithself-doubt,tofeelitisanuphillbattletoreach

yourgoals.Tomany,Iwastoooldandtoobrowntosucceedintherarefiedandlargelywhiteworldofballet.But thanks tomentorswhobelieved inme,hardwork, and perseverance, I have been able to rise to the top tier of one of theworld’spremierballet companies and to achieve a lifebalance thatmakesmefeelcenteredandwhole.

Justasthereisagrowingrecognitionthataballerina’sstrengthandgracecanbeembodiedbyadancerofanyhue,theideaofaballerina’sbodyhasalsobeenreshaped.It’snolongeraboutlookingchildlikeandbrittle.Wearerealwomenandballerinas,andwe,aswellas thosewhoaspire toasimilarphysical ideal,want to be lean but also muscular, feminine but also strong, lithe but alsocurvaceous.BallerinaBodyprovidesaflexibleandcustomizableroadmapthatwillhelp

you maintain a healthy sense of your body as you attain optimal levels ofstrength, flexibility, and energy. While you may never perform grands jetésacrossthefloorboardsofatheater,myprogramwillhelpguideyoutowardthesegoals:

Strong,shapelylegsandatonedderrièreYouthfulflexibilitygainedfromthestructureofaballetclassthatcombinesstrengtheningandstretchingexercisesCrystal-cutcurvesalloveryourbodyAsexyfluidityandconfidencewhereveryougo A new love for the body you have, and no more negativethoughtsracingthroughyourmindaboutwhatyoulooklike A renewed physical and spiritual energy derived from careful,focusedcommitmenttoyourbestandstrongestself A recognition of the importance of mentors in your life, toinspire, encourage, andmotivate you for your journey,whetherthat’saquestforahealthybody,anewcareer,orsimplyasenseofinnercontentment

Achieving your ballerina body will take commitment, work, and, yes,sacrifice. And just as your spirit, your personality, your natural shape, are allsingulartoyou,eachofyourexperienceswithmyprogramwillalsobeunique.But there is enough flexibility inmyplan toallowyou todiscover themixoffood,movement,andmotivationalexercisesthatworksbestforyou.Andwhile

each of our journeys may differ slightly, the destination will be the same—amorevibrantbodyandemotionalenergythatwillleaveyoufeelingempowered,healthy,andwhole.

Socomeon.Wewillgetthere.Together.

Chapter1

YOURBODYISPERFECTFORYOU

Somuchofmyapproachtomylifeandcareerstemsfrommyexperiencesasachild. My need to please and be the best, my yearning for structure anddiscipline,allstartedbackinKansasCity,Missouri,whereIwasborn.

WhenIwasatoddler,myfamilyandImovedtothesmallWestCoastcityofBellflower. There were four of us kids then: my older sister, Erica, my bigbrothers,DougJr.andChris,and thenme.Mymotherwouldmarry twomoretimes,andthat’swhenmybabysister,Lindsey,andourbabybrother,Cameron,wouldcomealong.

Therewassucharuckusinourhousehold,somanypersonalitiesclamoringforattention,thatitwashardformetofindmyownvoice.Itbecamelittlemorethanawhisper,tuckeddeepinside,andIshrankwithinmyself.

Shydoesn’tbegintodescribehowwithdrawnIwas.WhenIwenttoschool,my heartwould pound as I sat in class, dreading that Imight be called on toansweraquestionortooffermyopinion.AndIworriedconstantly,aboutbeingtardy,aboutmakingamistakeona test,aboutdoingsomething,anything, thatwould upset the people aroundme.When I was seven years old, I started tosufferfrommigraines,sometimesfeelingsosickI’dhavetoleaveschoolearlyandliedowninapitch-blackroomuntilthepainandnauseafadedaway.

Mymotherhadmigrainesaswell,and they’dstarted forherwhenshewasmy age. But I believe that my searing headaches were also connected to theconstantnervousnessIfeltdealingwiththeturbulenceoftheworldaroundme.

Our family moved often, from one small, crowded apartment to another,beforewefinallylandedat theSunsetInn,amotelnearabusyhighwayintheSouthernCalifornia city ofGardena. Somuch upheaval, somuch uncertainty,leftmelongingforstabilityandroutine.

Withmybrothersandsisters;I’montheright.

Inthemidstofallthechaos,musicandmovementweremyrefuge.Pliésandfouettés,thefoundationofmyfuture,werestilloverthehorizon.Iwasn’tawareofballetyet.I’dneverevenseenaballet.Instead,Iescapedtotherhymesandbeats of rappers and singers likeTLC,Salt-N-Pepa, andour family’s favorite,MariahCarey.

When I wasn’t creating steps to the pop song of the moment, I wasmimicking the moves of the legendary gymnast Nadia Comaneci. I’d seen aLifetimemoviebasedonherlifestoryandIfellinlovewithherfiercenessandgrace.Ibegantoteachmyselfthemovesthatsheperformedsoeffortlessly,andIfoundthatI,too,couldexecuteacartwheelorthesplitswithease.

Butitwasballetthatwouldbemycalling,andmysalvation.AndIfounditonthesweat-stainedfloorofaBoys&GirlsClubgym.Everyday,afterschoolanddrillteampractice,IwouldheadwithmysiblingstothelocalBoys&GirlsClub,anorganizationthatgavecountlesschildrenlikemeawelcomingspacetoplayandgrow.ElizabethCantine,mydrillteaminstructorandawomanwhomI,tothisday,considermygodmother,sawthewayImovedandsuggestedthatIattendaballetclassat theclub,whichwas taughtbya friendofhers,CynthiaBradley.

AsI’vesaid,Ididn’thaveaclueaboutballet.AndwhenImademywaytothebleacherstositandwatchCynthiateachahandfulofstudentshowtostretchand pirouette, I felt even more lost. Trying something new, in a group ofstrangers,wasterrifyingtoashy,cautiouschildlikeme.

ButCynthia spottedme sitting there and gently encouragedme to join thegroup.Ididn’tevenhaveapairoftightsoraleotard.Ittookafewdaysmoreformetosummonmycourage,but,finally,withgymshortsthatweretoobig,andsocksbarelytoppingmyankles,Iwalkedacrossthefloor,joinedtheclass,andputmyhandsonthebarre.

Iwasthirteen,fartoooldintheeyesofmanypuriststobegettingmystartinballet.Butwiththatfirstclass,I’dbrushedupagainstmydestiny.

“You’retoobigtobeaballerina.”That’swhatarandomstrangersaid tomeonenight,severalyearsago,ata

Manhattanclub.Hiswordsstoppedmecoldandsentajaggedpainthroughmyheart.

IwasinmysecondyearinABT’scorpsdeballet,thelargegroupofdancerswho create the atmosphere for the ballet and who frame the soloists andprincipaldancerswhoheadline theperformances.Mybest friend,Leyla,and IhadtakenacabthateveningtohangoutatapopularnewclubcalledBed.Itwasthekindof placewhere after spinningon thedance floor, partiers loungedoncouches,chattedovertheDJ’sswellingbeats,andsippedcocktails.

I’dgonetotheclubtoforgetwhathadhappenedafewhoursbefore.Butthatstranger’scallouscommentbroughtroaringbackthememoryofeverythingI’dexperiencedthatday,alongwithmyfeelingsofconfusionandevendespair.

Thatafternoon,membersofABT’sstaffsaidtheywantedtospeaktome,andI had a good ideawhat theywanted to talk about. I’d put on ten pounds.Mybreastspulledat theseamsof thecostumes I sharedwithmydancematesandworeasoneoftheWilliesinGiselleandasacygnetinSwanLake.ItwasasifIwasnowenvelopedinsomeoneelse’sbody.

The changes inmy figure had happened seemingly overnight.A couple ofyears before, at nineteen years old, I’d had a physiquemore akin to that of aprepubescentgirl.Mydoctorhadgrownconcernedaboutmyabilitytomaintainthe strength I needed formy strenuous dance schedule, so he prescribed birthcontrol pills to help my body catch up to where biologically it should havealreadybeen.

Of course, over time, my ballet instructors noticed the change. So thatafternoon,whentheycalledmein,theytoldmegentlybutfirmlythatIneededto“lengthen.”Intheballetworld,thatwasapolitewayofsayingthatIneededtoslimdown.

Their admonishment stung, just like the words uttered by that man at theclub. I felthelpless.HowwasIgoing to loseweight?WherewouldIbegin?Ialreadyspentuptoeighthoursadayrehearsingandtakingballetclasses.Duringthe season Iperformedseveraldaysaweek.Howcould thatnotbeenough? Ineedednourishmenttopowerthroughmyclassesandrehearsals.Andattheendofa longday, I enjoyedagoodmeal,maybeevendessert.Did Inowhave tocounteverycalorieanddenymyselftheoccasionalsweettreat?Iwasdejected.Butastoughasthosewordsweretohear,thatconversationwithmyinstructorsatABT,andtheharshrealizationthatflowedfromit,markedthetruebeginningofmyfitnessjourney.

WithDickand

ElizabethCantine.

WithCynthiaBradley

andherfamily.

Mypathmirrored the rocky start of somanywomen.First youwant to fitintoacertainmold.Thenyoustruggletocreateorfindaroadmaptogetthere.WhatI learnedduringmypersonalodysseywassometimespainful,sometimesdifficult, but always invaluable.No, I didn’t have to lockmy refrigerator and

throwawaythekey,butIdidneedtoeatmoremindfullysothatIcouldbuildmy strength andgivemyself the breathing room for that occasional dessert orglassofwine.No,Ididn’thave to liftheavyweightsandworkoutaroundtheclock.ButIhadtolearnwhatexercisesandcombinationsoffoodswouldkeepmybody leanandstrongandgiveme thestamina Ineeded toget throughmylongdays.

Ittookmeafewyearstogettheformulaexactlyright.ButwhenIdid,notonlydidIfeelfitter,notonlywasmybodysleekerandmorepowerful,butIalsohadcome to a realization that was more important than any other—I came tounderstand,toaccept,thatallalongmybodyhadbeenperfectforme.

Mybodywasandisperfectforme,justlikethebodyyou’reinisperfectforyou.Didn’t it pop out of bedwhen itwas still dark outside and hold you upthroughhomeroom,algebra,andbandrehearsalafterschool?Didn’titcarryyouacross thecampusquad, throughyourprocessionofclasses,and thenforward,untilyouheadedhomefromyourpart-time job?Didn’t itcarryyour twins fornine longmonths and then usher them into theworld?Hasn’t your body heldyouingoodsteadthroughthedecades,andisn’titsustainingyounowinmiddleage?

LikeIsaid.Youareperfect.Youmayhavetostartfuelingyourbodydifferentlysothatyoucanclimbthe

stairswithoutlosingyourbreath.Youmayhavetostrengthenyourcoresoyourbearingisasregalasyouare.Youmayneedtoincorporatesomephysicalritualsthat can help you feel more alert when you hit that midway point in theafternoon,orreframeyourthinkingsoyoucanenterthatmarathonandrunittotheend.

But thatdoesn’tmean there’sanythingwrongwith thebodyyou’re in, thatyourphysiqueshouldbeareplicaofyourfavoritesinger’s,athlete’s,ormoviestar’s. It just means fine-tuning, tweaking, honing, what you’ve already got,takingcontrolofandsubtlyre-etchingtheouterselfthatisdivinelyyou.

Howboringwoulditbeifwealllookedthesame?No,really.Justasitwouldbemonotonous,off-putting,andsurrealforusalltohavethesamehaircolor,eyetint,andshadeofskin,wearealsonotallmeanttobeexactlythesamesize.

Iactuallythinkfixatingonnumbers,whethertheyappearonthetagstitchedtothebackofyourblouse,thescalethatsitsonyourbathroomfloor,orasheetof paper where you painstakingly track the calories in everymeal, is not themost productive path toward your healthiest self.The fit of your clothing, thevibrancyofyourcomplexion,theintensityofyourenergy,areall,inmymind,bettergaugesofwhetherornotyouareboostingyourvitalityandperformingatyourpeak.

Tobe sure,manyof themessages echoing throughour culturemake somewomenfeel thatweareallsupposed tofit into thesamewaifish,cookie-cuttermold.Evendancers,oftenintopshapebecauseofthegruelingworkoutsweputourbodiesthrough,haveplentyofinsecurities.Afterall,wespendagoodpartofourdayinfrontofmirrors.Addtothatthepressuresofbeingjudgedbydanceinstructors,critics,and,mostimportant,theaudience,anditcanmakeeventhemostconfidentperformerfeel tentativeandunsure.Buteventhosewhodonotspendchunksoftheirlivesbeneathaspotlightcanfeelself-consciousabouttheirfigures.

Youdon’tneedto internalizesomeoneelse’srenderingofwhat itmeans tobe beautiful and healthy. Rather than comparing yourself to photographs in amagazineorimagesonatelevisionscreen,theonlyvisageyouneedtofocusonistheonethatstaresbackatyoufromyourownmirror.Andthankfullywomenare starting to rebel against limited and unrealistic notions ofwhat it is to beattractiveandareinsteadembracingtheirownuniquebeauty.

The mental snapshot of a ballerina’s body has also changed. Women areflockingtobarreworkoutstaughtatstudiosandgymslikePureBarre,theDaileyMethod,andEquinoxbecausetheywanttobewillowybutnotfragile,tonedbutnot tiny,muscularbutnotmasculine.Theyunderstand that theperfectbody isonethatisrobustandhealthy.

Sometimesweturntostrictdietstotrytoattainthebodywedesire.Butdietingisoftenanephemeralfix,ratherthanalong-term,sustainablesolution.Youcancarve out the physique and lifestyle you want without limiting yourself to ahandful of foods or severely restricting your calories. The healthier way toachieveyourgoalsisbyadjustingyourlifestylebitbybit, incorporatingsubtlechangesthatyoucanthencommittoandliveby.

Ieventually realized therewasnothingwrongwith thenaturalchanges thatmybodyhadundergone,butIhadto learntoworkwith thisnewphysique, to

find the exercise techniques it needed to push through hours upon hours ofrehearsal. I had to learn to listen to this new body, to knowwhat nutrition itrequired to fuel performances that required sheer athleticism blended with adancer’s grace. I had to embracemy new physical self to attainmy goals ofmaximumhealthandvigor.

As a dancer, my body is my instrument. I speak to the audience througheverymuscleandtendon,witheveryglissadeandrenversé.WhenIrecognizedthosetruths,myfitnessjourneybecameoneofjoyandnotfrustration.Iwantedsimplytorespectmybody,togetthemostoutofitthatIcould,inordertolivemybestlife.

Yourbodyisessentialtoyouaswell.That’swhyit’ssoimportanttoloveit,tohavefaithinit.Takeastackofstickynotesandpasteremindersofallitdoesforyoualloveryourmirror,orjotwordsofappreciationonthelinedpagesofyour journal—My legs propelledmeout of bed thismorning.These shouldersgaveapiggybackridetomychildren.MyarmsallowedmetorakethesoilinmygardenonaSundayafternoon.

Therehavebeen timeswhen Idoubtedmyself,questioning if Ihadwhat ittooktoadvancefromamemberof thecorpsdeballet tosoloist,andthen,oneday, toprincipal. IhadmanydayswhenI thoughtI’dnevermaster themixofexerciseandfoodthatwouldhelpmemaximizemyenduranceandeffectivenessasadancer.Butanendlessloopofself-doubtchipsawayatourfeelingsofself-worth,stiflingourmotivationandcripplingourmomentumbeforewetakeevenourfirststep.

So,letthefirstactofourfitnessjourneystartfromaplaceofself-respectandappreciation.Wewant topolish thebodies that areour temples,not tear themdown.

Whennegative thoughts rise inyourmindand start togo roundand round—Mystomachistoojiggly!Mythighsaretoowobbly!Myarmsaretooflabby!—pushthoseself-critiquesawayandrefocusonhowsingularyouare,andhow,with small changes and small efforts each and every day, you can becomestronger,morevibrant,moresculpted,nomatterwhatyournaturalshape.

By shifting my focus, changing my self-perception, and shoring up myspirituality,Ihavecometo lovethebodythatIamin.Themuscles thatripplethroughmy legs allowme to do thirty-two fouettés without crumpling to thefloor.Thecurvesthatswellbeneathmyclotheshelpmetorelaythemessagetotheworld thatyoucanbehealthy, fit, and,yes,voluptuous too.Myphysique,like the color ofmy skin, is helping people reconsiderwhat a ballerina looks

like.Youarefiercely, lovingly,anddivinelyyou.Myballet-basedfitnessplanis

simplygoing tohelpyoumaximize thewonderfulbody thatyoualreadyhaveandenableyoutobeasfit,joyful,anddynamicasyoucanpossiblybe.

Chapter2

GETINSPIRED

I’vewantedtodanceforAmericanBalletTheatresinceIwasthirteenyearsold.ABTbecamemybeaconwhenIfirstsawvideosofMikhailBaryshnikovand

GelseyKirkland, twoof itsmost legendarydancers,perform. Iheldon to thatdream when I attended my first summer intensive program with the SanFranciscoBallet,receivingtrainingtohelpbringmoreclarityandstrengthtomytechnique. And every time I strained a muscle or crashed to the floor whileattemptinganewturnorleap,thegoalofdancingwithABTgavemethepowertokeepgoing.

Whetherwerealizeitornot,eachofussetsgoals,markersthatweaimfor,every day.They can often be routine, likewhenwe set the alarmbecausewe

havetheintentionofgettingupatacertaintime.Orourgoalscanhaveapayoffthatloomsfarinthedistance,likewhenwefunnelafewdollarsintoasavingsaccounttoseedarainy-dayfund,ordoresearchonadestinationthatwehopetoonedayvisit.

GOALS:KEEPINGAFINISHLINEINSIGHT

Goalsareessential.Ifyoudon’thaveclarityaboutwhatyouwanttoaccomplish,you can’t plot how youwill get there.And all of us need a spark to keep usenergizedandontaskwhenwehavethoseinevitablemomentsoffeelingwearyordiscouraged.Astrongemotionalfoundationcankeepyouinvigorated,whilehavingafinishlineinsight,atargettoaimfor,canhelpyouharnessthementalenergyandfocusyouneedtoreachit.

It’s important to remember thatwe don’t have to achievewhateverwe areseekinginonemightyleap.That’soverwhelming—andunrealistic.Instead,wecanmoveforwardinthedirectionofourultimategoal,onesmallstep,onetinyvictory,atatime.Achievingthestrengthandfigureyoudesirebeginswiththatfirstmorningthatyouwillyourselftoworkoutwhenyou’dratherlieinbedanextrahalfhour.Youmoveclosereverytimeyouskipthefastfoodandprepareahealthierhome-cookedmealinstead.Orwhenyouleaveyourcarinthegarageandtakeanenergizingwalktothedrycleanersorgrocerystore.

I used to imagine myself standing in ABT’s studio at 890 Broadway inManhattan.IdeclaredthatIwouldbetherewhenIsaidgood-byeattheendofsummer inSanFrancisco to a good friendwhohad the samedream. In1998,whenIwassixteen,ItriedoutforandearnedaspotinABT’ssummerintensiveprogram. It was the first significant milestone in what would be a long,sometimesdifficult,professionaljourney.ButIhadreachedmygoal.

As you move toward your ballerina body, you aren’t just stripping awaycalories; you are embracing awhole new lifestyle thatwill transform thewayyoueat,thewayyouworkout,andhowyoufeel.Thosearechangesthatwon’thappeninaninstant.Alongthepathtobetterfitnessandnutrition,therewillbeplenty of messages that threaten to pull you off track, from the barrage ofcommercialsadvertisinganewpizzatoppingorchocolatetreatthatcausesyour

stomach to rumble just before bedtime, to the ubiquitous diet programs thatpromiseamenuorplanthatwillallowyoutoeatyourwaytothebodyofyourdreams—forasmallfee.

Whenyouhaveaspirations—thegoal tosculptamore limberandpowerfulphysique, the determination to be able to skip the escalator and bound up thestepsinstead—yourownmentalmessagingcanhelpdrownoutallthedistractingoutside chatter.Youcancreateyourown internal sound track tomotivate androotyouon.Decidewhatyouwant.Declare it to theworld.See yourselfwinning.And

rememberthatifyouarepersistentaswellaspatient,youcangetwhateveryouseek.

MOTIVATION:AGOALBEYONDYOURSELF

You’reworthit.Noneofyoureffort,notaminuteofyourtime,iswastedasyoustrive towardbecomingyourbest,mostvibrantself.Butsometimes,assisters,mothers,partners,friends,wefeelguiltytakingourattentionoffofothers.Youshouldneverfeelunworthyofself-nurturing,butincaseyoudo,rememberthistruth:Whenweachieveourowndreams,wecarryotherswithus.

I knew from the first time I touched the barre in that San Pedro gym thatballetwaswhatIwasmeanttodo.Iwasananxiouschild,butwhenIdancedIfeltaburstofconfidence.Iwasashygirl,unsureofmyownvoice,butIfeltIwasabletocommunicatewiththeworldthroughballet.

Mycareerclimbwasrapid,fromstartingtodanceattherelativelylateageofthirteen, to becoming an apprenticewithABT just four years later, to joiningABT’s studio company soon after. At nineteen, I got promoted to the maincompany’scorpsdeballet.I’dcheckedoffonegoalafteranother.

But once I was part of the corps, I started to feel unsure about whether Iwould be able to grab hold of the next brass ring—becoming a soloist and,eventually,aprincipal.Isufferedaninjuryearlyonthatleftmesidelinedforayear.WhenIrecoveredandreturnedtodancing,Iwastoldthatmynew,curvierfigure was no longer ideal. And at times I felt isolated and underestimatedbecauseofthecolorofmyskin.

Atonepoint, I contemplated leavingABT. Iwasoffered a soloist positionwith the Dance Theatre of Harlem, a diverse company filled with talenteddancerswhereIbelievedthespotlightwouldbeonmyabilityandnotmyskincolor.

Butasappealingastheideaseemed,IknewthatIwouldneverbefulfilledbythatdecision;ABTwasmydream.Iturnedthatopportunitydown.IwantedtosucceedatABT,andIrealizedmydreamhadtodowithfarmorepeoplethan

me.Having a mission beyond yourself can sometimes give you the boost you

needtoholdfastandkeeppushingtowardyourgoal.Inmyownlife,thebeliefthat Iwasn’t dancing just formyself, but for all the black ballerinaswho hadcome before me and not gotten the opportunities their artistry deserved,convinced me to stay at ABT and continue striving. When my confidencefaltered, I thought of the children I wanted to encourage, girls and boyswithbackgrounds like mine, who’d perhaps never envisioned a career in classicaldance because of their ethnicity or socioeconomic background, and I becamedeterminedtoshowthemwhatwaspossible.

On your quest to achieve a ballerina body, think about all the reasons thatyouwantit.Ifyousimplywanttobeyourhealthiestself,that’sreasonenough.But perhaps you also aspire to be able to play an active role in yourgrandchildren’s lives for years to come. Youmay be craving extra energy topour into your business, and that professional kick start can enable you toprovide jobs in your community.Youmaywant to succeed on yourwellnessjourneyjusttoshowyourselfyoucan.Butyourvictorycouldalsoinspireotherstogoaftertheirownambitions.

Everyactionwetakebeginswithathought.Youmaywantamorepowerfulphysique to give you the energy to help others, or more vigor in your mind,spirit, and body to propel you toward attaining even more of your dreams.Whatever yourmotivations, once you have conceived them in yourmind, saythemoutloudtoyourfriends,toyourlovedones,orsimplytoyourself.Tapthewords into your smartphone, orwrite themon a piece of paper and tape it toyourbathroommirror.

Nowthatyouknowwhatyouwantandwhyyouwant it,youneedtohavefaith thatwith time and determination, you can achieve it.Picture the results.Envisiontheoutcome.Imaginethatyouhavewon—evenbeforeyou’veengagedinyourfirstworkout.

VISUALIZATION:SEEINGISACHIEVING

Visualization, seeingourselvesvictorious inwhatever endeavorwe takeon, isoneofthemostpowerfultoolsthatwehaveinourmentalandemotionalarsenal.Athletes often tap into that strategy. Tiger Woods has said that he would

visualizehowaballwouldtravelthroughtheairandthenhowitwouldlandonthe putting green before he took a shot.U.S.women’s soccer championCarliLloyd has spoken often about how she imagines her feats on the field longbeforeshegetsthere.

Yourmind’seyeistrulypowerful.Envisioningthatyouhavealreadyarrivedwherever you want to be can elevate your confidence, enhance yourconcentration,andhelpyourmusclestofireonallcylinders.

In2012,IexperiencedoneofthehighlightsofmycareerwhenIstarredinIgorStravinsky’s The Firebird at the Metropolitan Opera House. But that firstperformancewasalsomylastintherolethatseason—andpotentially,thefinalactofmycareer.

I’d injured my leg months earlier, but I kept up a grueling schedule ofrehearsals and performances on the road tomake sure Iwas prepared formyFirebirddebutattheMet.WhenIcouldn’ttakethepainanylongerandwenttothedoctor,IlearnedI’dsufferedsixstressfracturesinmytibia,alargebonethatliesbelowtheknee.

Dancersoftengethurtdancing,jumping,training,andperformingforhoursonend.I’dhadstressfracturesbefore.ButthiswasthemostseriousinjuryI’deversuffered.Isoonhadamajoroperationinwhichaplatewasputinmyleg.Ididn’t know what my future held. But I did know that I couldn’t allow theballerinainmetodie.IhadtosummonallthementalandemotionalstrengthIcouldmustertokeepmyinnerfiregoing.Icouldbarelywalk,letalonedance,butIbegantovisualizemyselfhealed.AndIdancedinsidemyhead.

Eachmorning,when youwake up, orwhenever you can carve out a quietmoment inyourday,I’d likeyoutopauseforafewminutes topaintamentalpicture.Catch a glimpseof your elegant gait as you stroll by a storewindow.Envisionyourchiseledlegsripplingbeneathyourdressonabrightsummerday.Feelthebounceinyourstepasyouheadtoameeting.Baskinawarmbreezeasyou stay present in the moment, no longer consumed with negative thoughtsaboutyourbodyoryourappearance.Seeingisbelieving—andachieving.

After my injury, I worked out everymorning withmy instructorMarjorieLiebert,whowastrainedinthefloorbarretechniqueknownasKniaseffbarre-à-terre,awayofmovementthatwewilldrawontohelpyoushapeyourballerinabody.ThoseexercisesallowedmetoexecutemovesIwouldnormallyhavedonestandingatthebarre,whilelyingdownonmylivingroomfloor.

Iwouldlieonmystomach,myback,mysides,andimaginemyselfupright,“onmy leg,”dancing.Lookingupat theceiling,gently liftingmyarmsabovemyheadtopracticemyportdebras,Iwouldseemyselfonthestage,executingfouettés,jumpinginLesSylphides.Iworkedonstrengtheningmycore,myback,mylegs,all thewhileenvisioningmyselfalreadybackatABT,stronger,moregraceful,abetterdancerthanI’dbeenbefore.

NotonlydidmyphysicalexerciseskeepmybodyprimedsothatwhenIwasable to return to ballet class my muscles retained the memory of what theyneeded to do; I believe that visualizingmyselfwhole and healed sped upmyrecovery.Theimagesinsidemyheadkeptmefocusedanddedicated,givingmethestaminatokeepworkingandhelpingmetoblockoutthedepressionandfearthatcouldhavestoppedmecold.

Ifyoucanmanifestwhatyouwantmentally,youcanachieveitphysically.Ihave learned from personal experience that our emotional selves are somuchstrongerthanweknow.

KEEPAJOURNAL:PUTPENTOPAPER

WhenIfoundballet,Ifoundawaytochannelmyvoiceforthefirsttime.Ithadalways been difficult for me to express myself, and dance emboldened me,allowingmetospeakthroughthepowerofmotion.Butwhenitcametoactualwords,Istillstruggled—untilIwasfifteenanddiscoveredthatIcouldarticulatemyaspirations,myemotions,inthepagesofajournal.

Keepingajournalcanbeagreatwayforyoutochartyourprogresstowardyourballerinabody.Yourjournalisyourrefuge,aprivatespacewhereyoucanpourout all your thoughts and feelings.Youwant it to feel special, somaybedesignateacertainpenthatyoudon’tuseforanythingelse,andachair,acorner,oraroomthatcanbecomeacocoonwhereyoucurlupandwrite.

Then,whenyouareready,startwithyourbeginning—howyoulookandfeelnow,andhowyouwanttolookandfeelattheendofyourjourney—alongwithallofthereasonsyou’reembarkingonthisquestformentalandphysicalfitness.

Ifyouarestrugglingsomeeveningstostayontrackwithyourmealplanorworkout,write it down.Thenpull back, think about the roadblocks, andwritethosedowntoo.Didyoufeelthatyourschedulewastoojam-packedtoexercisetoday?Werethebarsnacksandchocolatecaketoohardtoresistwhenyouwent

outlastnightwithyourfriends?Areyoujustplainfrustratedthat theimageinyourmirror isn’t transforming fast enough, and so for amoment you felt likegivingup?

And what about that morning when you pushed yourself further than youthoughtyoucouldgo?Whenyoudidn’tfeellikeworkingout,butyouchangedintoyourleggings,grabbedyourtowel,anddiditanyway?Writeitalldown.Itwillofferyouinsight.

Puttingpentopaperprovedcatharticforme.Seeingmygoals,mythoughts,myexperiences,jottedinvividdetailhelpedmetogainperspectiveonallthatIwasgoingthrough,aswellaschroniclemylife’sjourneyonandoffthestage.

APictureIsWorthaThousandWords—CreatingaVisionBoard

A vision board is a kind of aspirational collage. Whether you’reaiming for straightAs at the end of the semester, a promotion atwork, or your newballerinabodyand lifestyle, it’s taking thegoalyouvisualize inyourhead,or thevisionyou’vearticulated inyourjournal,andtranslatingit intoacollectionofimages.Thatwayyouhave another, ever-present reminder of what you’re aiming for,giving you an energy boost when your confidence lags, andinspiringyoualongyourpath.

Don’t tuck it in a corner. Put it in a spacewhere you’ll pass itevery day, maybe next to your computer, your TV, or the spotwhereyouchargeyourphone.Andmakeitareflectionofyou.Yourquotes can be scrawled like graffiti or clipped from a magazine.Tack up postcards and photographs, and choose patterns andcolors that invigorate you or, if you prefer, those that quiet yourmind. This is a vehicle for your creativity and aspiration, and yetanothermeans for staying focused andmotivated.We can neverhavetoomany.

Transformation is hard. Transformation takes time.We’re not trying out amagical fad that will lead to quick-to-fade results.We are carving out a newapproach to living, a holistic way of eating, exercising, and thinking. As youtweakyourdietandbuildonyourfitnessroutine,dramaticphysicalchangemaynotshowuprightaway,andthatcanmakeithardtorecognizeallthatyouareaccomplishing.

That’swhydocumentingyour journey, the steps thatmoveyou forward aswell as those that sometimes set you back, can be so empowering. You’reconstantly remindedofyourmission,all the reasonsyou took iton,andallofyourmomentum,howeverincrementalitmaysometimesseem.

Inmyownlife,Iknowthatbeingabletogobackandreadentriesfromthepasthashelpedme learnabout thewoman Iambecomingbygaining insightsintothepersonIhavebeen.I’vewrittendownmymostexhilaratingmoments,aswellasmybiggestfearsanddisappointments.Istilljournal.ThisiswhatIwrotenotlongafterIlearnedIhadbeenpromotedtoprincipaldancerin2015.

Thisdoesn’tfeelreal.Overwhelming.Ijustwanttowork,especiallyintimes like thiswhenI’mbeingcelebratedandcriticized,even thoughI’ve reached an unbelievable goal. I get criticism because very fewdancershavereached this levelofsuccess. I think theywonder,Whyme? People say I’m a fraud, that I just want the fame.When I seethingslikethatwritten,Itendtogotothatplaceof,“WhoamI?AmIthe real deal?Am I good enough?”Maybe in a couple ofmonths itwillsinkin.

Rereadingthatpassageafewmonthslater,Irealizedthatithadbeguntosinkin,thatI’dgainedsomevaluableperspective.IknewthatIcouldn’tpretendthatmyinsecuritieshaddisappeared.ButIalsoknewthatwhenthosefeelingscameup, I had to quickly let them go. Having wanted this opportunity my entirecareer,nowthatIwashere,Ihadtohavepatiencewithmyself,totakethetimetofindmyfootingandmakethisnewpositionmyown.Ididn’tneedtobeanyother dancer—not the ballerina dancing beside me or anyone who had comebefore;Ijustneededtobeme.AndIamgoodenough.You are good enough. Sometimes youmay doubt yourself.Maybe you’ve

dietedinthepast,onlytoseetheresultsyoufoughtsohardfordisappearwhenyoureturnedtoyouroldroutine.Youmayhavehadthebestofintentionswhenyouboughtyourgymmembershipbutsoonrealizeditwaswastedbecauseyourarely found the time to get there. You may need a little time to make theBallerinaBodyprogramyourown,tofindyourfootingasyouadoptanewwayofliving,butdon’tcompareyourselftoanyoneelse!Findthepace,theschedule,themealandworkoutcombinations,thatworkbestforyou.

Bykeepingintouchwithyourselfthroughjournaling,youwillhaveawrittenrecordofwhatdoesanddoesn’tworkforyourbody.Youcanturntoyourownpersonal reflections for encouragement. You’ll be able to measure, with yourownwords,yourowntrialanderror,howmuchprogressyou’vemadeonyouruniquejourney,andultimately,howmuchyouhavegrown.

SayItLikeYouMeanIt—AffirmingtheResultsYouWanttoSee

In addition to seeing yourself where you want to be, putting thatvisionintowordsisalsoawaytobringitintobeing.Youaremakingadeclarationtoyourself.

Iamworthy.Iamstrong.Ithinkit’sbesttostartyourmorningswithanaffirmation,butyou

canspeakitattheendofthedayorwheneveryouhaveafewquietmoments.Just try todo itat thesame timeeveryday tocreatearhythm,adesignatedpointinthedaywhenyoumakeapromisetoyourself.

You can read the words in your journal or say them out loudwhilegazinginthemirror.Remember,don’taskaquestionormakeaplea.Sayitlikeyoumeanit.

Iamhealthy.Iamjoyful.Iamvictorious.I thinkit’salsoagoodideatoofferupafewwordsofgratitude

every day. There are so many things in life that we have to bethankful for, thoughwedon’talways thinkabout themin thatway,whetherit’ssharingalaughwithyourfriendsafterschool,gettingatextfromsomeoneyouhavemissedandnotseeninalongtime,orseeingthesunrise.

Think about starting or ending each journal entry withexpressionsofgratitudeforyourbody,forthepeopleyoulovewhoare in your life, for the hobbies and pursuits that fill you withpassion.

I am thankful that I woke up this morning and get to enjoyanotherday! I amgrateful formynewfoundstrength! I appreciatemylovedoneswhoarejustaphonecallaway!

Showingappreciationforthemany,manygiftsinourliveshelpsustotakejoyinthemoment,tonotletthepreciousnessoflifejustpass us by. And it reminds us that we already have more thanenough.Thegoalsthatweaimfor,andreach,arejustawonderfulbonus.

SLOWANDSTEADYWINSTHERACE

Setting small, incremental goals makes our journey to wellness moremanageable. Our confidence grows every time we reach a new milestone,remindingusthatwereallydohavethepowertoachievewhateverwedesire.

Still,we all havemomentswhenwe feel tiredor grow impatient.Wemaywanttogiveupifwe’renotseeingtheresultsthatwewantasfastaswewouldlike.Buthavingamissionbeyondyourselfcankeepyoumotivated:I’mnotjustdoing this for me. I want to be my healthiest self for my family, for mycommunity,fortheyoungpeoplewhomaylookuptome!

See yourself vibrant and strong, emotionally centered and healthy. Writedownyourbiggestchallengesandyoursmallestvictories.Beingabletoreflectonallyou’veovercome,aswellasall thatyouhaveachieved,willmakeyourultimatetriumphevensweeter.

Mindfulnessandcenterednesshavebeenkeytomysuccessandhaveenabledme to overcomemany personal setbacks.Becoming your fittest,most vibrant,empowered self will not happen overnight. But being clear about your goals,envisioninghowgreatandconfidentyou’ll feel,andchroniclingyour feelings,experiences,andsuccessesalongthewaywillgiveyouthejoltyouneedtokeepworking,tokeepreaching,tokeeppushing,allthewaytothefinishline.

Chapter3

BALANCE:FINDINGINNERPEACE

Itcantakeyearsbeforeayoungballerinaisabletostandenpointe,risingonhertoesandthenholdingfirmforsecondsorevenminutes.Toaccomplishthatfeatshemustfindthestrength,possessthedexterity,masterthebalance.

Balance,socentraltoballet,isevenmorecrucialinlife.Ourminds,bodies,andspiritsareintricatelyconnected,andweareourbestselveswhenallareinsync.

We needmental focus to take action, whether that’s solving a problem atworkordecidingtoreshapeourphysiques.Weneedtofuelourbodieswiththebestnutritiontomaximizeourenergy.Andbeingmentallygroundedcangiveusstrengthbeyondthephysical.Beingintunewithourinnerselves,aswellasthebroadernaturalorder that exists all aroundus,keepsus steady in themidstoflife’s many challenges and unleashes the inner resolve that can help usaccomplisheachofourgoals.

FINDINGINNERBALANCE:RITUAL

One of the keyways to access our inner power and balance is through ritual,thosegestureswerepeatedlyturntoinordertocalmourselves,tohelpuscope,ortogiveusthefortitudetoconqueraparticulartask.Itcanbetheprayeryouwhispereverytimeyouareabouttoboardaflight,thedeepbreathsthatyoutaketoslowyourpoundingheartbeforeapresentation,the“lucky”pinyouattachtoyour blouse whenever you perform, or the affirmation that you recite beforetakingeachofyourfinalexamsorwanttoreachorachorethatwehavetodo,rituals can also positively affect the outcome by calming our anxieties and

boostingourconfidence.

Ritualscanberootedinreligion—rubbingtherosary,chantinginfrontofaBuddhistgohonzon—or grounded in superstition. (Beforewe dancers take thestage,we often yell outmerde, a bit of French slang that doesn’t translate as“break a leg” but ismeant to have the same effect—wishing the best of luckwithouttemptingfate.)Butritualscanalsoemergefromthesimplest, themostmundane,ofroutines.

When I am about to perform, the hour that I spend in the dressing roomapplyingmymakeupanddoingmyhairhelps to settleandsoothemymind. Iclose out the world around me, putting in my earphones and turning up thevolume on my iPhone. Then I turn my attention to the brushes, tubes, andcompacts laid out on the dressing room vanity, and as I powdermy face andcolor my cheeks, I slow my breathing and focus on the piece I am about todance.

Thatritual,asmuchapartofmyperforminglifeasballetclassorrehearsal,takes me away from all the motion swirling around me backstage and thethoughtsracingthroughmyhead.ItgivesmetimeforquietreflectionandallowsmetofocusonwhatIneedtodoonstage.IgetthementalboostIneedtobelievethatwhatIenvision—givingastrongperformance—willbecomeareality.

TAPINTOYOURINTUITIVEPOWER

Weallhaveawellofinnerresolvethatwecandrawonwheneverweneedit,anintuitionthatguidesusifwejusttakethetimetolisten.Findingwaystotapintothatpowerisvital.Youcanincreaseyourself-awarenessbyengaginginactualmeditation (see sidebar, here), or you can delvemore deeply into any activitythat gives you peace. Take what you already enjoy and then deepen theexperience to better hear your inner voice and enhance your feelings ofwell-being.

Ifdrawingputsyouatease,thenexttimeyousitdownwithasketchpadandpencil, take a few deep breaths to calm yourself. Then, instead of trying toconjure what you will sketch in your mind, let your intuitive self take over,guidingyourhandandcreatingyourwork.

Ormaybeyouaremusical.Insteadofapproachingyourinstrumentwiththedeterminationtopracticeorlearnanewsong,trynottoconcentrateonasinglenote.Focus insteadon the feelof theguitarstringspullingatyour fingers, theechoingofthechords,thefreeflowofthemelody.Getinthemoment,andstaythere,simplyenjoyingtheexperienceofgivinglifetomusic.

Whateveryourindividualpassions,somethingthatwecanalldoissimplysitand be still.But instead of closing your eyes, as youwould tomeditate, keepthemwideopenand take in thewonderaroundyou.Whenwearepresentand

open to our environment, we also open up and awaken to our inner selves.Suddenly, the answer to that vexing problemmay become crystal clear. Thatsituationthatseemsoverwhelmingmayappearlessdaunting.Withstillnesscancomeclarity.

Sometimes lifechangesbecauseofourown initiative, likeyourdecision totransformyourworkoutroutinetoattainaballerinabody.Butweallknowthatlifecanalsoevolveinwaysbeyondourcontrol.Ritualsprovidearespite,abitof stability in the midst of change, and they give you the opportunity torecalibratewhenever youneed it—to check inwithyourself, quiet yourmind,and,foralittlewhile,justbe.

MOVINGFORTHEJOYOFIT

We’regoingtoembarkonawholeregimenofexercisetocreateyourballerinabody, strengthening your core, lengthening and defining your muscles, andultimatelygivingagiantboost toyourhealth. Ihopeyouwillengageineverymovewithenthusiasm,appreciatingthepayoffthat’scomingandhowgreatyouwill feel.But your fitness journeywill take dedication, itwill take effort, andthatwon’tfeellikearompatthebeach.

Yetmovementcanbeplayful.Whenweareinmotion,ourimaginationscanrunfree,ourlungsfillwithfreshair,andwebecomeawareofourlife-affirmingheartbeat.Thereareactualchemicalchangesthatoccurinourbodies,makingusfeelmoreatpeace.Soalongwith theexercises thatyouwillengage infor thepurposeofgainingstrengthandstayingfit,Ibelieveit’simportanttofindformsofmovementthatyoudojustforthejoyofit.

Takeamomenttoreflectonactivitiesthatmakeyouhappy,actionsthatyoudon’tthinkofaschores.Areyourspiritsliftedwhenyouareoutwalkingyourdog? Do you feel calm when you’re riding your bike around campus, orexhilaratedwhenyou’repickingupspeedonahoverboard?Onceyoufigureoutwhatyoupurelyenjoy,makethetimetogetinmotion,evenifit’sforjusthalfanhoureachday.

Ballethasbeenmysafehaven,anartformthatallowsmetocreate,imagine,andescape.Tothisday,even thoughballet ismyjob,mycareer, thestudio isstill

whereIfindtimeforquietreflection.EverymorningItakeballetclass.It’snecessaryevenafteralltheseyearsso

thatIcanmaintainmytechniqueandkeepmybodyprimedtoperform.Butthathour and a half every day is also a formofmeditation forme andmy fellowdancers. It’s a routine, familiar and constant, that our bodies andminds havecometocraveandrelyon.It’sourchancetoresetandprepare,sothatwefeelstrongandreadyforwhateverthedaymaybring,whetherthat’seighthoursofrehearsals,aperformancethatafternoon,orallofourotherresponsibilitiesthathavenothingtodowithdance.

When Iwas a child, ballet class gaveme a reprieve from the chaos ofmyhome life, and as a grownwoman I still feel that that time grantsme a littledistance fromall theother things jottedonmycalendar,whether it’swhittlingtheinvitationlistformyweddingoransweringmyemails.IactuallyaskedmyweddingplannerifbeforeputtingonmydressIcouldsqueezeinaballetclass—andIwasonlyhalfkidding!

Nowadays,it’sharderthanevertotuneouttheworldaroundusandtuneintoourselves.Wecarryoursocialnetworksinourpockets,witheveryonejustatext or tweet away. That’s why it’s so essential to find ways to disconnect.Gettingyourbodyinmotionisagreatwaytocommunewithyourownthoughtsandspirit.

Serotonin, a chemical that acts as a type of mental messenger, transmittingsignals that impacteverything frommemory tomood,hasbeen found togetaboost from exercise, and that means the more serotonin surging through ourbodies,thestrongerourfeelingsoftranquility.

WhenIaminballetclass,Igetafeelingofserenitydoingthestepsthatmymuscles findfamiliar.Whateveractivityyouchoose todosimplyforpleasure,workonlettingthedistractingthoughtsthatpopupcomeandgo,andtrytostaymindfulonlyofthatmoment.

Focus on your breathing as you jog. Revel in a bird’s song as you strollaroundyourneighborhood.Feeltheenergyasyourbikecareensaroundacurve.Enjoythesilencethatsurroundsyouwhenyoudiveunderwater.

Thereareotheractivities that are lessvigorous,more routine,but thatmayforyoubejustascalming.Whenyou’reinthekitchen,somethingassimpleaschopping lettuceor seasoningvegetables canbe soothing. Inhale the scents ofthe herbs, listen to the gentle rhythm of the knife nicking the cutting board.

Don’t thinkabout thegroceryrunyouhavetomakelater, the testyouhavetotaketomorrow,thedisappointmentyouenduredlastweek.Thosetaskswillstillbe there when you’re done, or they will have already come and gone. Let’simmerseourselvesinthehereandnow,momentssetasidejustforyou.

MeditatetoContemplate

Meditationcanquietyourmindandevenhelpaddresssomemoreserious challenges, such as anxiety and depression. There aredifferenttypesofmeditation,withsomepractitionersinstructingthatyousitacertainwayorholdyourhandsinaparticularposition.Byexperimenting, you may discover that one variation feels moremellowing and beneficial than another. But the method I outlinehereisonethatIthinkissimpleenoughforbeginnerstofollowandis in keeping with my belief that becoming fit physically andemotionallyshouldnotrequiretoomanyextrasteps.

Thereareafewsteps,however,thatarecrucial,likemaintainingastrongposture.That’ssoyoucanforgeaconnectionjoiningyourmind, spirit, and body, a link as key tomeditation as it will be tosculptingyourballerinabody.So,tostart:

Situpstraight.Ifithelps,restagainstastraight-backedchairorawall.Shutyoureyesandtrytorelaxyourshouldersandyourarmssoyouarenotcoiledandtight.Thegoalistoallowyourthoughtsandemotionstoflow,andarelaxedstancewillhelpchannelthatenergy.Withyourmouthclosed,inhalethroughyournosetoacountoffour.Holdingyourbreath,partyourlipsslightly.Thenexhalethroughyourmouthtoacountoffive.Repeatfourorfivetimes,oruntilyoufeelyourbodybegintorelaxintotherhythm.Thoughtswillcomeup.Youcan’tshutoffyourmind.Butas

thosementalpicturesemerge,trynottobecomecaughtupinthem.Letthemdriftaway,payingattentiontoyourbreathingtohelppullyouback.Trytomeditateforatleastfiveminutes,butfifteentotwentyminuteswouldbeideal.Trytositinstillnessforaslongasyouareable.Itmaybeabitdifficultinthebeginning,butthemoreyoupractice,themorenaturalitwillfeel.

SEEKINGSANCTUARY

Whenwearestill,wegaininsight.Wecanconnectwithourinnercompass,thatsubconsciousvoicethatalreadyknowstheanswerstoourquestions,thesolutionto that challenge that is keeping us awake at night. When we unclutter ourminds,wecreateanopeningtoheartheinternalmessagesthatareoftencrowdedoutbythenoiseandstressesthatsurroundus.

When you’re writing in your journal, listening to music, engaging inmeditation, or taking a briskwalk, you are able to retreatwithin yourself. Tofullyembracethoseexperiences,it’sgreattohaveaspecialplacewhereyoucanburrowinandreflect.

Thatspaceisyourdesignatedgozone—thesanctuaryyouseekouttoreviveyourspirit,andyoucancarveitoutwhereveryouare.Icansummonasenseofwell-beingata table in themiddleofacrowdeddressingroom.WhenIwasagirl,growingupinSanPedro,Iwassoothedbythewavescrestingandcrashingat the beach. Think about where you find solitude, where you most feel inharmonywithyourself.

It could be a corner of your family room. Stuff it with giant pillows or acomfortablechair.Tuck ina tableand top itwithcandles.Or ifyoufeelmostalive when out in nature, spend time in your backyard or a local park. Evenwhen it’s winter, you can put on a warm jacket and enjoy communing withyourselfwhiletakingawalk.

Maybeyoufeelconnectedtothesacrednessbothinsideandbeyondyourselfwhen you’re in a house of worship. Or you might feel most relaxed andcontemplative when you are in the bath. Turn the bathroom into your ownpersonalspa.Fillitwithsaltsandsoaps,perfumesandpotpourri,specialscents

thatremindyouthatthisisyourpersonaltimeanditshouldbecherished.Inyoursacredspace,duringyourprivatemoments,makesure the laptopis

turnedoffandyoursmartphoneisonsilent.Orevenbetter,leaveyourgadgetsathomeorstashedinanotherroom—justforalittlewhile.Theonlymessagesweareinterestedinduringthisprecioustimearetheonesthatarisefromwithin.

Beingmentally and emotionallygroundedhashelpedme toweather criticism,injuries,andadversity.Creatingmomentsandspacesthatallowmetoclearandquietmymindhaskeptmecenteredandhelpedme to recovermyconfidencewheneverIdoubtedmyself.Findingtheritualsandspacesthathelpyoutostaybalanced mentally, emotionally, and spiritually will keep you from beingoverwhelmed by life’s many challenges and give you the subtle push yousometimes need to accomplishwhatever youwant.All the power you need iswithinyou.

Chapter4

IT’SNOTAWORKOUT—IT’SAWAYOFLIFE

Someofus thinkof aworkout as a fewhours aweek confined to agym, achore thatwe have to endure and can’twait to get out of theway, or a shortbreakwherewecangetourendorphinssurgingbeforeheadingbacktothemoremundanetasksfillingourafternoon.

Butfitnessshouldn’tbethoughtofasjustanaerobicintermission,anisolatedand intermittent part of our daily routines. Working out, so essential to ourmentalandphysicalwell-being,canandshouldbewoventhrougheverypartofourlives.Afterall,exercisingisamicrocosmoflife:tomakethemostofboth,you need the same elements—discipline, strength, a sense of connection, and,perhapsmostimportant,balance.

OurhealthisonthelineintheUnitedStates.Morethanathirdofadultswereobeseatthestartofthisdecade,and17percentofchildrenandteenagerswerealsoconsideredextremelyoverweight.Thatcanbedangerous,raisingthechancefor somanymaladies, including type 2 diabetes and high blood pressure.Wewant to take asmany steps aswe can to prevent illness and overcome healthchallengesthatwemaybefacing,andfitness—alongwithpropernutrition—isakeypartofthesolution.

Youdon’thavetowaituntilyougetoffworkoroutofschooltoheadtothenearest spin class. We can incorporate extra movements into our everydayactivities, toningourcalvesaswestandat thebusstop,strengtheningourcoreandlengtheningourarmmuscleswhilesittingatourdesks,andgivingourlimbsa good energizing stretch beforewe even get out of bed.And at all times, inwhateverposition,wecanandshouldpracticestrongposture.

STANDINGTALL

Idon’trecallifIalwayshadgoodposture,butIthinkIalwayshadanawarenessofmybody.Maybebecause Iwas so self-conscious as a child,myvoice andsenseofselfoftenshrunkeninside,Ifeltaneedtophysicallystandtall,whetherIwas doingmy job as amiddle school hallmonitor or directingmy peers ascaptainof thedrill team.IguessIunderstoodeventhen,beforeI foundballet,that a regal posedisplayed confidencewhetheror not I actually felt it.And ifyourbodyprojectedit,eventuallyyourmindwouldbelieveit.

Goodposture—yourbackerect,yourshouldersevenandrelaxed,yourfacepeeringstraightahead—magnifiesyourpresence.Itgivesyoupoise,abearing,thatletsbystandersineveryclassyousitin,oneverystreetyouwalkdown,ineveryroomyouenter,knowthat,yes,youhavearrived.

Do you remember how seeing is believing? How when we visualize ourgoals,chronicleourdreams,etchourfutureonavisionboard,wecanhelpspinourdesiresintoreality?Feelingisbelievingaswell.Whenwestandtall,wefeelpowerful,andthatenergycanpropelusforwardinanyendeavorwewanttotakeon.

Posture,yousee,isreallyallaboutenergy.Thatissomethingthatwedancersquickly come to understand. We cannot dance fully and freely if our bodiesaren’theldinawaythatallowsourbreathandenergytocirculate,unimpeded,fromheadtotoe.Thatiswhatgivesusourpowerandignitestheinvisiblesparkthatconnectsourselves,ourfellowdancers,andtheaudienceandthatcanhelpour performances transcend technical precision and soar to a place that isetherealandmagical.

Welearnasdancersthatourstanceencompassesmorethanourupperbacksand shoulders, and standing tall doesmore than just strengthen our core.Wemust take possession, take control, of our entire bodies to manifest as muchfluidity,strength,andgraceaspossible.

Strong posture is perhaps the first and most basic step toward honing yourballerina body. When your stance is solid, it keeps you conscious of yourphysical self, reminding you constantly of how vital your body is and howimportantitistodoallyoucantonurtureandstrengthenit.

Posture is also essential toyourworkout, creating a channelof energy thatflows freely fromyourmind, through your core, and down to your toes.Thatsparksbothaphysicalandamentalconnectionthatwillhelpyoupowerthroughyourexercises.

Manyofourbodieshavecurledintoaslightslouchthatcomesfromsittingatdesksmuchoftheday,orhunchingoverourcellphones.Butjustthewaystrongposture becomes programmed into the muscles and skeletal structure ofprofessional dancers, practicing an elegant stance can similarly fire up yourmusclememory,becomingaformthatyourbodyslips intonaturally.Youcanretrainyourmusclestopushupagainstgravity,maintainingasteadyconnectionbetween your mind and your core, which will make your workout ever-moreeffective.

StretchestoHelpwithPosture

1.Whenyoufindyourselfslouching,stand,claspyourhandsbehindyou,andthenstretch

themdownandawayfromyourbody.Whiledoingthis,youmayfindthatyourhead

goesslightlyforwardorback.Thisisfine.Trythestretchbothways:Letyourheadfall

forwardasyoustretchyourarmsbehindyou.Thentryitallowingyourheadtogoback,

lookingup.Donotstayinthispositionlongerthanfeelscomfortable;afewsecondsis

enough.Releaseandcomebacktoaneutralstance.Repeatinthedirection—head

forwardorheadbackward—thatfeelsthemosthelpful,asthatiswhatyourbodyneeds

atthetime.Forsome,bothdirectionsrelievetensions.

2.Wheneveryouhaveatowel(whichisprobablyatleasttwiceaday)oralongbeltin

yourhands,holditsothere’senoughspacebetweenyourhandsforyoutobringitover

yourheadwithoutbendingyourelbows.Bringitbehindyouandbackagain,again

withoutbendingyourelbowsorlosingthesymmetryinyourshoulders.Dothistwoor

threetimesinarow,keepingaslowtempo.

Somanybenefitsflowfromgoodpostureandholdingyourcorestrongwhenyou stand and walk. Good posture opens up your diaphragm, helping you tobreathebetter,andthatinturncanhelpyoutoremaincalmandinthemoment—another mind-body link that can keep you grounded, literally and mentally,throughoutyourday.

Standingerectcanboostyourhealthaswell.Itaidsgooddigestionanditcanwardoffarthritisbykeepingthesurfaceofyourjointsintact.Itrelievespressureon the spine and helps to ensure that your muscles aren’t being overtaxed,becausethesurroundingbonesandjointsarekeptintheproperposition.Infact,thestrongphysicalalignmentthatisahallmarkofdanceisoneofthereasonsit

attracts many people suffering from scoliosis, an excessive curvature of thespine.

So, when you’re practicing strong posture, remember all that you areaccomplishing.You are clearing a path for the energy that flows through youfrom head to toe. You may be fortifying yourself against future injury andsafeguarding your muscles and joints. And all the while, you’ll look fierce,confident,andpowerful.

EXERCISETOGO

Withfitnessbeingsointegraltohealth,theidealwaytogetalltheactivityourmindsandbodiesneedistointegratemovementintoallaspectsofourlives.Notonly does that mean being able to perform your Ballerina Body routineswhereveryouare,beitadormroom,yourhouse,orahotel,but italsomeansbeingabletohoneyourphysiquewhenyouareatwork,atplay,orshuttlinginbetween.

Climbthestairswheneverpossible.Parkthecarfarfromthestoreandwalkbrisklythereandback.TossaFrisbeeatthepark.Jogthroughthewavesduringadayatthebeach.

Wecanalsostart incorporatingsomeofourBallerinaBodymovesintooureverydayroutinestostartsculptingourbodies,oratleasttobeginwarmingthemup in preparation for our full-on exercise routine. Many of these “to-go”exercisesarebasicallysimplifiedversionsofwhatwe’lldoinChapter5.

Eye-Opener

Youcanstartsecondsafteryouopenyoureyes,firstthinginthemorning,whilelyinginbed.Whenyouarejustshakingoffsleep,youdon’twanttomovetooabruptly, throwingoff thecovers and leaping toyour feet.But there’s amovethat you can do to gently awaken your body, preparing it for all the physicalactivity—including your official workout—you will engage in throughout the

restoftheday.(ThisisavariationoftheTensionReleaseexerciseinChapter5,here.)

a.Whilelyinginbed,eitheronyourbackoronyourside,tightenyourselfintoaball.

Squeezeastightlyasyoucan.

b.Then,holdingthatshape,raiseyourshouldersagainstthebaseofyourskullatthe

backofyourhead,knownastheoccipitalridge.Holdforfiveseconds,thenrelease.

Repeat.

c.Next,releasethetensioninyourmuscles,freelystretchingallpartsofyourbody—arms,

legs,torso—inalldirections.Youshouldfeelthetensionfadeaway.

d.Lingerforafewmoments,thengentlyswingyourlegsovertheedgeofthebed,plant

yourfeetontheground,andslowlystandandbeginyourday.

Posting

Ifyouhaveastationarychair—onethatisn’trollingaroundonwheels—thisisanexerciseyoucandowhilesittingatyourdeskorwatchingtelevision.Itwillfostergoodposture andgiveyourhamstrings and sitzbonesaworkoutwhoseimpactyou’llnoticewhenyouareabletowalkfarther,dancelonger,andengageinothersportswithmorevigor.(WewillrepeatthisexerciseinChapter5,here.)

a.Sitwithyourfeetparalleltoeachotherandplantedonthefloor.Theyshouldbeinline

withyourhips.Yourhandsmayrest,palmsdown,onthethighs,witharmsrelaxed,

whileyoumaintaingoodposture.

b.Gentlypressthesolesofyourfeet,evenifyou’rewearingshoes,firmlyagainstthe

ground.

c.Then,gentlysqueezethehamstringsinthebacksofyourthighs.(Donotpurposely

squeezethebuttocks.Theimpetusshouldcomefromusingthehamstrings.The

buttockswillbeaffected,withouttuckingunder,whenthestretchisdoneproperly.)

d.Again,donottuckunderyourbacksidewhiledoingthis!We’lltalkmoreaboutthislater,

buttuckingundercanbulkupyourthighmusclesratherthancontouringandelongating

them.

e.Thesqueezeshouldhikeyouuponthechair.Thisisthesametechniqueusedwhen

ridingatrottinghorse,butitisnotnecessarytoridehorsestoutilizethesamemuscles,

thehamstrings,atthebacksofthethighs.Theidentifiedandstrengthenedhamstrings

willhelptoholdyouupright,encouraginggoodposture.

f.Dorepeatedly,alternatelysqueezingandreleasing,foraboutaminute.Thenstart

again.Exhalenormallyasyousqueeze.Inhaleasyourelease.Thereisnoneedto

exaggerateyourbreath.Whenthisbecomeseasytodo,youmaysqueezefortwo

breaths/releasetheholdonthelastinhale,thenthreebreaths;butalwaysbreathe

withoutstress.

g.Doasmanyrepetitionsasyouwish,buttrytodothismoveatleastthreetimes.

TorsoTurn

This isagreatway to targetyourcoreabdominalmuscles,engaging themandgiving them a good stretch. It also gives you a break if you’re staring at acomputerordoingotherwork.It’sawaytotakeafewmomentstofocusonyou.(ThisisanexercisethatwewillrepeatinChapter5,here.)

a.StartasifyouweredoingthePostingexercise:feetparallelandplantedonthefloor.

b.Withyourfeetflatonthefloor,yourhipsfacingforward,yourbackstraight,andyour

shoulderbladesdown,dothePostinglift.

c.Thenturntheupperpartofyourtorsototheright,drapingyourrightarmovertheback

ofyourseat,andgentlystretchyourupperbodytowardthefloorwhilekeepingyourhips

facingforward,inlinewithyourkneesandtoes.

d.Bringyourarmbackgentlytoyourside,andturnyourtorsobacktothecenter.

e.Repeatthesamemotionsonyourleftside.

f.Trytodoatleastfivestretchesoneachside,butdoasmanyasyoucanforaslongas

youcan.

Pulse

This isaway tobeginchiselingyourballerinacalveswhileyou’rewaitingforthebus,washingdishes,foldinglaundry,orstandinginlineatthemoviesorthebookstore. Itcanbedonewithorwithout shoes,but ifyouarewearingshoes,makesuretheyareflat,withoutaheel.

Grabholdof something firm—theedgeofa sink, thewashingmachine,orevenaheavytablewilldo.Then:

a.Riseontotheballsofyourfeet.

b.Pulseyourfeetupanddownwithouttouchingyourheelstothegroundfortenseconds.

Thiscanalsobedonewithonefootinfrontoftheother,startingacalfstretch.Keep

yourlegsparallel,toesfacingforward.Withyourfrontlegbent,andyourweightonit,

puttheotherfootbackandkeepthebacklegstraight,andabouttwelveinchesbehind

thehiponthatside.Beginpulsingtheheelofyourbacklegupanddown,abouttwoor

threeinches,tolengthenandstretchouttightcalvesandAchillestendons.Theweight

shouldbekeptoverthefrontlegandfootduringthisexercise.Thenswitchyourlegs’

positionsandrepeattheexercise.

c.Repeatforaslongasyoucan,buttrytoincreaseyournumberofrepsovertime.

d.Loweryourheelstotheground.

Note:YoucanalsodothePulsebystandingstillontheballsofyourfeetforacountofthree,thenloweringyourheelstothefloor.Again,feelfreetoholdontoachair,rail,orotherstablesurface,thoughthemoreyouworkout,thebetteryourbalanceissuretobecome.

Head,Neck,andShoulderRoll

This is away to get your bodymoving from the shoulders up.You can do itprettymuchanywhere,anytime,butthinkaboutitinthemorning,perhapsafteryoubrushyourteethorwhileyou’recheckingyouremail,andanytimeyouneedaquickstressrelieverduringyourday. (This isasimplerversionof theHead,Neck,andShoulderRollwewilldoinChapter5,here.)

a.Throughoutthisstretch,keepyourtorso,shoulders,andarmsrelaxed,nottight.Let

yourarmsswayfreely.

b.Holdyourheadhigh.Tiltitgentlyforward,onlyasfarasitwillgowithoutstraining.

Returnyourheadtocenterafteritreachestheforwardlimit,thengentlyleanyourhead

back,againreturningituprightafterithasgoneasfarbackasiscomfortablypossible.

Repeatthreetimes.

c.Next,turnyourheadtotheright,bringitbacktothecenter,andthenturnittotheleft.

Repeatthreetimesoneachside.

d.Thenfaceforward.

e.Tiltyourheadtobringyourrighteartowardyourrightshoulder.Whenitcangono

farther,bringtheheaduprightandtiltthelefteartowardtheleftshoulder,returningitto

center.Repeatthreetimes.

f.Again,bringyourheadeasilyforward,thensoftlycircleyourheadtooneside,then

circleyourheadbacktowardyourothershoulder,thencontinueforward.Repeattwoor

threetimes.

g.Next,liftyourshouldersandtouchthebaseofyourskulltoyourrightshoulder,and

thenrollyourheadbackandtoyourleft,gentlymassagingthemusclesalongthebase

ofyourskull.Repeattosuityourneeds.(Ifatanypointyouencountertension,make

smallmovementsupanddownagainstthetightness.)

READY,SET,GO

Motionisn’tanasidetoourdaily lives.It’sessential tomaintainingourhealthand stamina, flooding our bodies with the feel-good chemicals that give uspeace, andenablingus todoall thatmattersmost tous—studying, cultivatingour careers, spending quality time with friends and family, and pursuing theactivitiesandintereststhatgiveusjoy.

Now that you know a few everydaymoves that you can dowhile lying inbed,sittinginyourofficeorclassroom,orstandinginline,it’stimetogetintotheofficialmovesthatwillhelpsculptyourballerinabody.Let’sgo!

Chapter5

BALLERINAMOVES

Mybodyhasalwaysmovedwithease.Thoughthat’schangedabitwithage,my limbshavebeen loose and flexible for as long as I can remember.Weallhaveoursimilaritiesaswellasouruniquequalities.Somepeoplewakeupreadytomove,likeIdo,whileothersfindthattheyarestiffinonepartoftheirbodyoranotherwhentheyfirstopentheireyes.

Those differences are true even among professional dancers. Every dancerhasawayofpreparingforclassorexercisethatisuniquelybeneficialtoherorhim.Forinstance,Itendtotirewithtoomuchwarm-uppreparationorrepetitionof exercises, while some of my peers need the extra reps to feel completelyreadytogo.

Ithinkthatmostdancerspreparefortheirdancingliveswitheverymovetheymake,ineverymomentoftheday.AndIbelievethatevenifyouarenotaimingforaprofessionaldancecareerandsimplywanttolookandfeelyourbest,youcan achieve those results by being dedicated physically and emotionally andmaintainingapositivespirit.

Let’sbeginwith themomentweopenoureyesafteranight’ssleepand letour eyes adjust to the light. In that sameway, our bodies should be preparedbeforejumpingoutofbed,landingallourweightonthefeetandankles.Acatneverwakesup,jumpsup,andrunsacrosstheroom.Instead,catstendtoenjoyagoodstretchbeforedartingoff.Whynottakeinspirationfromnature?Hereareafewexercisestogetyougoing.

1.TensionRelease

Thesemoves are a greatway for anyone to start themorning, though I thinkeverydancerbeginsthedaywithsomeformofthesetensionreleasers.(Thisisa

variationoftheEye-OpenerexerciseinChapter4,here.)

a.Whilestillinbed,curlyourbodyintoatightball—tighterandtighter.Thenletallthe

tightnessgo.Noticethetensionslippingaway,freeingthebody.

b.Next,stretchyourbodyfreelyineverydirectionthatfeelsgood,allatonce.Tryto

imagineopeningallofyourjointsandstretchingyourmuscles.Again,letallthetension

go.

2.Head,Neck,andShoulderRoll

Getyourhead,neck,shoulders,andarmsmovingfreelyonceyou’reupandoutofbed.Tryimprovisingmovement,butifyouneedsomesuggestionsforhowtobeginrelaxingandenergizingyourmusclesandjointstostartyourday,herearesome basic moves that you can do to release any tension in your neck andshouldersbeforechallengingyourbodywithmorevigorousexercisesorsimplygoingaboutyourusualactivities. (This isavariationof theexercisewedid inChapter4,here.)

a.Firstliftyourchinslightly,thenletyourheadgraduallyfallforward.Liftyourheadupright

again,thenrepeat,slowly,twoorthreetimes.Weliftthechinupbeforemovingthehead

forwardorbackwardtocreatespaceinthespine.Thatwillpreventpinchinginthespine

andshoulders.

b.Slowlyturnyourheadfromsidetoside,twoorthreetimestoeachside.Thenface

forwardagain.

c.Nowtiltyourheadtotherighttomoveyourrighteartowardyourrightshoulder.Bring

yourheaduprightagain,thentiltyourheadsoyourleftearmovestowardyourleft

shoulder.Repeatthistwoorthreetimestoeachside.Gentlycircleyourheadtoone

side,thencircleitintheotherdirection.Takeyourtime.

d.Liftyourshouldersandleanthebaseofthebackofyourskull(theoccipitalridge)

towardyourshoulders,alternatelymovingyourheadtotheleftandrighttomassagethe

musclesatthebackofyourneckandthebaseofyourskullagainstyourshoulders.Ifat

anypointyouencountertension,makesmallmovementsupanddownagainstthe

tightness.Thesemovementsshouldbefree,ledbythefeelingsyougetasyourelieve

tension.

e.Releaseyourshoulders.

f.Gentlysway.Moveyourtorsoandyourarmsfreely.

Evenifyouthinkyoudon’thavetime,theseareexercisesyoucandoasyougothroughyourmorningrituals,asyoupreparebreakfast,checkemail,orwashyourhandsor thedishes.As I saidbefore, this stretching regimencanalsobeachieved naturally, fluidly, without choreography. Yes, I’m a dancer and I’musedtofollowingacertainsetofsteps,butfeelfreetocreateyourownroutineandpatternforthesemovements,onethatisrightforyouandforhowyourbodyisfeelingonagivenday.

3.Feet

Thisexercisecanbedonebeforegettingoutofbed,orwhileyou’resittingatthebreakfasttableoronthetrain.

a.Flexyourtoesandankles,thenpointyouranklesandtoes,inthatorder,sothatyou’re

notstartingwithyourtoesfromaflexedfoot,orstartingwithyouranklesfromapointed

foot.

b.Addslowcircles,rotatingyourfeetandanklesinbothdirections.Makeeasycircles,not

thebiggestcirclesyoucanmake.

4.Posting

Thishasbecomeoneofmyfavoriteexercises. (Wealsodid this inChapter4,here.)Whenyougetintoyourgrooveandreallyactivatetherightmuscles,youfeellikeyoucanjumpfromanyposition,orevenfly.Ha!

BothPostingandtheTorsoTurn(following)canbedoneatanytimeofday.A few repetitions at a time can be enough. Never force this or any othermovementsorexercises.

Thisexerciseislikepostingtothetrotonahorse(theup-and-downmotionridersuse in rhythmwith ahorse’s trot), butyoudo itwhile sitting in a firm,

stablechair.

a.Sitwithyourfeetwellplantedonthefloor,parallel,abouthipdistancefromeachother.

Thehandsmayrest,palmsdown,onthethighs,witharmsrelaxed,whileyoumaintain

goodposture.

b.Gentlypressthesolesofyourfeet(eveninsideshoes)firmlyagainstthefloor.

c.Findwhatmyfloorbarreinstructor,MarjorieLiebert,likestocallthebookends(the

sidesofthebodyrunningfromyourarmpitstotheoutsideofyourheels).Feelenergy

fromthebookendsevenlypullingtowardeachother.Imaginethatyou’reholdingthe

bodyasbookendssupportingarowofbooks.Ifthisistoolargeanareatoidentify,first

beginwiththesidesofthepelvisandupperthighs.Thelegsandinnerthighs

(adductors)shouldremainparallelandsymmetrical.Westriveforsymmetry,asmuchas

possible.Thiswillencouragegoodpostureaswell.

d.Onceyou’reinthisposition,itiseasiertosqueezethehamstringsgentlytowardeach

otherandrelease,repeatedly,withoutignitingthetuck-undermuscles(gluteus

maximus),aswedonotwanttotuckunder.Thesqueezeshouldbringyouuponthe

chairandreleaseyoudownasyouletgo,likepostingonahorse.

Isolating these muscles can serve you well for pretty much everything,whether you’re dancing, playing a sport, walking, or simply sitting. It directsenergytothehamstrings,whichradiatestotherestofthebody,includingliftingtheglutes.

5.TorsoTurn

ThisisanexercisewealsodidinChapter4,here.

a.InthesamepositionwestartedPostingin—feetplantedonthefloor,hipsfacingfront,

postureerect,shoulderbladesdown,usingthePostinglifttostart—turnyourupper

torsototheleftside.

b.Drapeyourleftarmoverthebackofthechairandgentlystretch,turningleftatthewaist

whilekeepingthehips,knees,andfeetfacingfront.Letthearmcomebacktoyourside

andreturnyourtorsotocenter.

c.Repeatontheotherside.

FLOOREXERCISES

Nowwe can get to our floor work. The floor will be the base for our initialexercises, helping to build an understanding of the movements you willeventuallydostandingup.Whileyouarelyingdown,yourmuscleswillgainthememory, coordination, and strength that will enable you to do the standingexercisesmoresafely.

These exercises are a basic way to do the floor work suitable for mostbeginners.Whencomfortablewith thebasicsteps,youcanmake theexercisesmoreadvancedbyaddingheadmovements,armmovements,orbothtothelegmovementsdescribed.Morecomplexchoreographycanbesubstitutedforsomeoftheexercises.Andifyouliketomovetomusic—whichcangiveyouanextraburst of energy,making exercisemore fun—you can alternate the rhythms ofcertainexercisesbychangingthesoundtrack.Again,thisisabasicplan.Manymoreexercisescanbeaddedorsubstituted.

However,pleaserememberwiththeseandallourothermovements,nevertoforceyourself to thepoint that ithurts!Andhere’sanother importantrule:Forallfloorworkdoneontheback,whenbothlegsarebentorbothlegsareintheair, the lowerbackmusthug thefloor topreventbackproblems.Whileyou’relyingonyourbackandlengtheningyourlegs,yourlowerbackisreleasedfromthefloor,whileasmanyribsinyourbackascomfortablypossibleremainontheground.Inotherwords,donotarchyourback!

Also,tositupfromalyingpositiononyourback,bendyourlegsatthekneesuntilthesolesofyourfeetrestonthefloor.Thensitupasyoustretchyourlegsalongthefloor.

Here’s amore advanced approach to sitting upwithout having to bend theknees, then straighten them. But do not try this too early in your workoutjourney, as sitting and lying down this way is more difficult than any of theexercises.

a.Holdyourbackstrongwithoutdisruptingorbendinganywherebutatthehip.

b.Holdyourarmsoutatyoursidesonthefloor,handsabitaboveyourshoulders,with

yourpalmsfacingdown.

c.Keepyourkneesstraightasyouuseyourarmsandthebacksofyourlegstopressinto

thefloor,withyourenergygoingthroughthefloorandoutofyourfeet.

d.Asyouliftyourchestuptowardtheceiling,propellingyourtorsotocomeoffthefloor

andforwardtositting,trynottoreleaseattheribcageorthewaist(noarchingor

collapsingthespine).Thesameisdoneinreverseasyouliedown.

6.HipOpener

Wewanttocreatetheoptimumspaceinthejoints,allowingyoutomovefreely.Thisexercisecanbedonewhilelyingonyourstomachandagainwhilelyingonyourback.

a.Lieonyourstomach,headturnedtotheright,leftcheekonthefloor.Yourlegsshouldbe

extended,andrelaxed;yourarmsbentataninety-degreeanglewithyourpalmsfacing

down.Withyourfootrelaxedandonthefloor,slideyourrightlegalongthefloor,withyour

kneebenttowardyourrightelbow,withoutforcing.Becomfortable,asthisismovement

therapy,notexercise.Keepingyourfootrelaxed,slideyourrightlegbacktowardyourleft

leguntilit’sbackatthestartingposition.

b.Donotholdtherestofyourbodyrigid;instead,allowyourcoreandyourstationarylegto

freelyletgooftheirpositions.Repeatthemovement,andonthethirdrepetitionofbringing

yourkneetowardyourelbow,liftyourfootandlowerleg,turningtheminandpullingyour

kneetowardyourstandingleg.(Thenon-movinglegiscalledthestandingleg,evenwhen

you’relyingonthefloor.Themovinglegiscalledtheworkingleg.)

c.Repeatthissteponce,yourkneeout,turningyourfootuptotheceilingandthendragging

yourkneeintowardthestandingleg.Thenreturnyourlegtolengthenitnexttothe

standingleg.

d.Turnyourheadandrepeatthewholecombinationwiththeotherleg.

e.Repeattheentireexercise,thistimelyingonyourback.Remember,don’tforceit.Thisisa

goodwarm-upexercise,butitcanalsobeusedforcooldownoranytimeyou’refeelingout

ofsortsorinneedoffreedomthroughtheback,pelvis,orboth.

7.X,I,T,G

Thisseriesofexercisesopenschannelsofenergyinthebody.Itcanbedoneatanytime,wheneveryouwanttoworkthekinksout,aslongasyouhaveenoughspacetoliedown.IfyouhavetimetodoonlyXandI,orT,orTandG,thattoocanbebeneficial.

X

a.Lieonyourbackwithyourlegsandarmsopenonthefloor,likeahumanX.Without

takinganyofyourlimbsoffthefloor,reachonearmupoveryourheadwhilereaching

downwiththeoppositeleg.Release.

b.Repeatwiththeotherdiagonalstretchofarmandleg.

c.Dothisthreeorfourtimesoneachside.

I

a.Nowbringyourarmsclosertogether,rightaboveyourhead.Bringyourlegscloser

together,too,withoutforce—youarelookingforthemtostayascloseastheycanstay

ontheirown.

b.Thistime,extendyourrightarmandrightlegawayfromeachotherinopposite

directions.Thendothesameontheotherside,repeatingthreeorfourtimesoneach

side.

T

a.Stilllyingonyourback,bendyourlegs,puttingthesolesofyourfeetonthefloorsothat

yourlowerbackhugsthefloor.

b.Placeyourarmsouttoyoursides,palmsfacingup,justbelowyourshoulders.

c.Now,releaseyourlowerback,rollingontothetipofyourtailbone.(Whenthelowerback

arches,wefindourselvesnaturallyrollingtothetipofthetailbone.)Thenpushyour

lowerbacktotheflooragain;feelyourbreathfillingthelowerback,whilefeelingyour

lowerbackmuscleshuggingthefloor,asyoustretchyourarmstothesidesalongthe

floorwithshouldersrelaxed.

d.Releaseandrepeatthreeorfourtimes.

G

a.FromtheTposition,withyourlowerbackfeelingthefloor,bringyourlegsupintothe

air,oneatatime,puttingyourrighthandonyourrightlegjustbelowyourkneecap,and

yourlefthandonyourleftleg.

b.Atthesametime,whileexhaling,curlyourupperbackofftheflooraroundyourlower

abs,withyourshoulderbladespointingdowninthedirectionofyourwaist.

c.Whileinhaling,releaseandrolldown.

d.Pressyourshinsintoyourhandsagain,holdingyourbreathbriefly.

e.Curluparoundyourlowerabs,exhaling.Inhaleasyourolldown.

f.Repeatthiswholesequence,exhalingasyoucurlupandinhalingasyoureleasedown,

asmanytimesasyoulike.

Thisisexcellentandsafeworkforstrengtheningthelowerabsandthelowerback.

8.BackStretch

MarjorieLiebert,whohasinstructedmeinfloorbarre,hasdubbedthisexercisemyspecialty.Ithinkit’sbecauseitmakesmefeellikeIamdancingwhilelyingonmyback,especiallywhenIwasinjuredwithmytibiastressfractures.Ifeltsofreewhendoingthis.

Thereareanumberofvariationsofthiswarm-upstretch,butthisisagoodone, generally suitable for most people, from beginners to advanced studentswho’vehadnoinjuryorsurgerytomakeittoodifficult.Youcandothisstretchasawarm-upmovementandalsotocooldown.Thiscanalsobedone,gently,anytimeyourbackisfeelingtightorachy.

a.Lieonyourbackwithyourlegsbent,thesolesofyourfeetonthefloor,andyourlegship

distanceapart.Makesureyourlowerbackisfirmlysupportedbythefloor.

b.Stretchyourarmstothesides,justbelowshoulderheight,palmsdown.Yourarmshelpto

balanceyourcorebyhuggingthefloorasyourlegsmove.

c.Allowyourkneestoleadyourlegstofallinonedirectionwhileyourheaddropstotheother

sideasyouexhale.

d.Returnyourlegsandheadtocenter,inhaling.Dothesamemovementtotheotherside.

Returntothecenter.

9.Plié

“Plié”means“fold”or“bend”inFrench.Thisisthefirstexercisewedancersdoeverydayinballetclasstowarmup.Andit’sjustasbeneficialwhenyoudoitonthefloor!

Pliéswarmupthejointsandgetthemusclegroupstoworktogether,aswellasliningupthespineforgoodposture.Startwithfoursetsofpliéswiththelegsparallel,andfoursetswiththelegsturnedout;onesetwithflexedfeetandonesetwith pointed feet—and always flex toes then ankles and point ankles thentoes.

In every exercise we do, when you are flexing your feet, try to envisionsendingenergyawayfromyourbody,throughthesolesofyourfeet.

Youwilldothisexerciseonyourbackandonyourstomach.

a.Beginbylyingonyourbackwithyourlegsparallel,bigtoejointstouchingeachother.

Withyourfeetpointed,bend(plié)yourlegssimultaneouslyuntilyourlowerback

touchesthefloor—withouttucking,pinchingthemusclesofthebuttocksandsendingthe

tailbonebetweenthelegs.(Thismovecanalsobedonewithyourfeetflexed,ifpointed

istoodifficulttomaintain.)Trynottotenseorgripthejointsinyourankles,whichmust

remainsuppleandfree.

b.Next,lengthenyourlegs,gentlyreleasingyourbackfromthefloor,usingthefloorto

guidethemovement.Withyourlegselongatedalongthefloor,flexyourtoesandthen

yourankles,andpointyourankles,thenyourtoes.(Reversethissequencewhen

startingwithyourfeetflexed.)Withyourfeetflexed,bendyourlegsuntilyourlowerback

touchesthefloor.

c.Repeatthepliésfourtimesintheturned-outposition(kneespointedtowardthewallson

eitherside),heelsliftedoffthefloorifpossible;ifnotpossible,theymayrelaxonthe

flooruntilyouareabletoliftthemwitheitherpointedorflexedfeet.Remember,when

bothkneesarebent,atthetopoftheplié,orbothlegsareintheair,thelowerspine

touchesthefloor.Twopliésfollowedbytwopoint/flexequalsonerepetition.Beginning

withyourheelstogetherandyourfeetpointed,bendyourkneesuntilyourtoesmeet,

yourheelsseparate,andyourlowerbackfindsthesupportofthefloor.Thenreversethe

sequence,toestogetheruntilyourheelsmeetasyourlegsstraightentofirstposition

(heelstouching,feeteitherpointed—moreadvanced—orflexed),duringwhichyour

lowerbackcomfortablyreleasesfromthefloor.Lengthenyourlegsuntiltheyare

straight.

d.Repeatthisexercisewhilelyingonyourstomach.Tostart,placeonehandontopofthe

otherandplaceyourforeheadonthetophand.Whenyouarefeelingconfidentand

strong,youcanplaceyourarmsatyoursides,atrightangles,withyourhandsand

elbowscarryingequalweightandinlinewitheachother.

e.Now,lyingonyourstomach,repeatthepliésfourtimesintheparallelposition,keeping

yourlegsstretchedandconnectedtoyourcoreasyouflexandpoint.Nextdofoursets

ofpliésintheturned-outposition(endehors).Ifyoubeginwithyourfeetflexed,your

heelswillstaytogetherasyoupliéandstraightenyourlegs.Whenyouareinfirst

position,stretchyourankles,thenyourtoes,creatingproperlypointedfeet;followwith

flexingyourtoes,thenyourankles,doingthepointandflextwice.

f.Dothesameexercise:twopliésandtwoflexesandpointsofthefeet.Donotarchyour

backwhileyouareworkingthroughyourpliésandflexesandpoints.Holdyourcore

stable,movingonlyyourlegs.

10.Butterfly

This isabasic stretchyou learnataveryyoungage inballet. It’sagoodandeasyonetostart togainmoreturnoutinyourhips.You’llgetfreedominyourhipsocketsandstrengthandstabilitythroughyourbackandlimbs.

Youwill do this on your back and your stomach,with flexed and pointedfeet.

a.Tostart,lieonyourbackwithyourlegstogether,bent,andyourarmsdownbyyour

sides,palmsfacingdown.Beginwithflexedfeet.(Whenyoufeelreadyandconfident,

youcanstartwithpointedfeet.)

b.Keepingyourlowerbackfirmlyplantedonthefloor,openyourkneesoutwardtothe

sides,asfarastheywillgowithoutreleasingyourlowerbackfromthefloor,creatingthe

butterflyposition.Thencloseyourkneestogether.

c.Repeattheopeningofyourknees,thenbringthekneesupaboutone-eighthoftheway

andimmediatelyletthemfallopentothelimitdeterminedbythelowerbackhuggingthe

floor,whiledirectingthekneestowardthesidewalls,withoutreleasingthestability

throughyourbackandyourcenter.Whenyourbackremainsonthefloor,energyisable

totravelthroughyourbackandarms,aswellasyourlegs.Thereleaseandsecond

openingofthekneesoccurswhenyourlegscangonofartherwithoutdisturbingyour

posture.

d.Repeatthisexercise(openingyourknees,closingthemaboutone-eighthoftheway,

andreleasingagain)twomoretimessoyou’vedonethreefullopeningsofyourturnout,

withthelowerbackremainingonthefloor.Thenopen,close,andopenyourknees.

e.Ifyoubeganwithflexedfeet,repeatwithpointedfeet,whenyouareable.

f.Lengthenyourlegstothefloor,comfortablyturnedout(heelstogether,toesapart).

g.Withyourarmspressingthefloorandyourlowerbackreturningtothefloor,holdyour

legsinfirstposition(heelstogether,toesapartandpointed)andliftthemintotheairuntil

theyareataninety-degreeanglewithyourhips(makinganLshapewithyourbodyand

legs),bendingyourlegsuntilthefeetareonthefloor.Thenstretchthelowerlegs,

straightup,toespointedtowardtheceiling.

h.Asyoubendyourknees—plié—yourtoeswilltouchthefloor,stillturnedout.

i.Repeatthissequencefromturnedouttoparallel,alwaysmindfulthatyourspine’s

relationshiptothefloorisapriority.Youwillbringyourlegsuptoninetydegrees

parallel,thistime.

j.RepeattheButterflyonyourstomach,lengtheningyourlegsuntilyourfeettouchthe

floorinsteadofninetydegrees,thenlengtheningthelegs,afterthebutterfly(inandout)

movements.Again,yourcorebeingwellplaceddeterminesthelimitoftheopeningof

yourlegs.

11.PliéenDehorswithExtension

Withthisexercise,yourwarm-upcontinueswiththeadditionofthebackofyourlegs (hamstrings) and your inner thighs (adductors). Do this exercise on yourback and then on your stomach.As a beginner, you should beginwith flexedfeet,lyingonyourback.Later,whenyouarefeelingmorecomfortablewiththeexercise,beginwithpointedfeetwhilelyingonyourback.

a.Pliéintheturned-outposition(endehors),andthenstraightenyourlegsoutwardtothe

sidesinanopenV,withoutforcingyourlegstoowideasyoulengthenthem.Inthis

position,flexandpointyourfeet,orpointandflexyourfeet.Ifyou’reabeginner,start

withflexedfeet.

b.Next,pliéendehors,withyourlowerbacktouchingthefloor,andbothlegsbentinthe

turned-outposition.

c.Nowlengthenyourlegstofirstposition(heelstogether,toesapart),releasingyourlower

backasyoustretchyourknees.

d.Repeatfourtimesonyourbackandfourtimesonyourstomach.

12.Walk

Thelegliftsandpulsinginthewalkaregreatforalignment,warmingupthehipflexors,andstrengtheningtheabs,glutes,andposture.

Whiledoingthewalks,useyourarmsonthefloorbyyoursidestosupportyourback.Yourarmswillhelptoholdthesidesofyourbodyfromthearmpitstotheouteranklebones(bookends),centeringthecoreandpreventingyoufromsittingintoyourhipsandyourouterlegs.

a.Lyingonyourbackwithyourkneesbentinparallel(lowerbackhuggingthefloor,asis

therule)andfeetfullyonthefloor,liftoneleg,stillinthebentpositionasthoughyouare

walking,witharelaxedfoot(notflexedorpointed)twoinchesoffthefloor,thenputit

down.

b.Repeatwiththeotherleg.

c.Continuethewalksthreemoretimes,lengtheningyourlegintotheaironthefifthlift,at

whichtimeyoumayflexorpoint.

d.Pulsethestretchedlegupanddown,justaninchortwo,severaltimes.Useyourarms,

palmsdown,tostabilizeyourcore.

e.Puttheliftedfootonthefloorandrepeat,beginningwiththeotherleg.

13.Dégagé

“Dégagé”means “disengaged.”When preparing for dégagés in particular, butwhenever you’re lying on the floor, you should feel like you are standing orjumping—notlyingonthesandatthebeach!

Thisexerciseisgoodforlength,strength,andalignment.Besuretopressthepartsofyourbackandbodythataretouchingthesurfaceofthefloortothefloor,allowingyourworkinglegtofloatup, initiatingthemovementwithyourinnerthighsandthebacksofthelegsratherthanthetopofyourthighs(quadriceps).

a.Beginlyingonyourbackwithyourfeetinfirstposition(heelstogetherandtoesapart,

feetpointed).

b.Placeyourarmsatyoursideswithyourpalmsfacingdown;youcanvarythe

positioningofyourarmsdependingonwhatmakesyoucomfortable,aslongasyour

armsdon’tgoaboveyourshoulders.

c.Keepyourlegselongated,straightonthefloor.

d.Useyourpalmsandarmsbypressingthemtothefloor.Thiswillhelptostrengthenyour

coreandalignthespine.

e.Liftonelegtwoorthreeinchesfromthefloor,withyourtoesstillpointedout,by

pressingthestandingleg(again,whetheryou’restandingorlyingonthefloor,the

standinglegistheonethatisnotmoving;ithelpstomaintainbalance),yourarms,and

yourheadintothefloor.Thiswillhelpyoutolifttheworkinglegwhilemaintaining

stabilitythroughoutyourbody.Dofourdégagéswithonelegfront,thenswitchlegsand

dofourwiththeotherlegfront.

f.Nowdofourdégagéstoeachside.Forthese,yourworkinglegstaysonthefloor,

brushingalongthefloorasitextendstotheside.Donotdisturbthebalanceofthepelvis

orthebackasyoumovetheworkingleg.

14.Seaweed

Thisexerciseisgreatforfreeingandlengtheningthespineandforcenteringandstrengtheningthecore.

a.Beginlyingonyourback,yourlegstogetherandparallelandyourfeetpointed.

b.Bendyourlegsslowly,bringingthemoffthefloor,stillbent,andliftingyourfeetoffthe

flooraswell,whileyourbackhugstheground.

c.Keepingyourlowerbackonthefloorandyourshoulderbladesdrawndowntowardyour

waist,curlyourupperbackoffthefloor,aroundyourlowerabs.Yourarmsshouldact

likeseaweedbeingmovedbythemotionofthetides,aroundandbehindyourliftedlegs.

d.Floatyourupperbackandarmsdowntothefloor,legsstillbent,bodystillenergized.

e.Repeatfourtimes,bringingyourlegsgentlytowardyourheadasyourcoreandupper

bodylift,ignitingthelowerabdominalmuscles.

f.Afterthelasttime,holdonehandorwrist(dependingonthelengthofyourarms)with

theother,behindyourthighs.

g.Lengthenyourlegsstraightintotheair,pressingthebacksofyourlegsintoyourarms.

h.Propelyourlegstothefloor,armsstillaroundthem,untilyougetclosetothefloor.

Thenopenyourarmstothesidesandmovethemforwardtowardyourfeet,overyour

head.

i.Yourupperbackshouldbendforwardoveryourlegsasyoutransitionfromlyingto

sitting,withthebacksofyourhandsonthefloortohelpstabilizeandkeepthebacksof

yourlegsonthefloor.

j.Rolldownthroughyourspineuntilyourbackisonthefloorandyouareinthestarting

position,withyourshouldersrelaxed.Repeattwotofourtimes.

15.RonddeJambe

“Ronddejambe”referstotheworkinglegmakingacirclearoundthestandingleg.Thisexercisewillhelpfreethehipsocketsandlegsfromthejoints.

a.Startbylyingonyourback,yourkneesbent,bothfeetonthefloor.

b.Liftonelegup,lengtheningittowardtheceiling,withapointedfoot,untilit’sataninety-

degreeangletothefloor.Turnitout.Keepyourotherlegbent,withyourfootonthe

floor.

c.Withtheextendedleg,makefoursmallcirclestotheoutside(endehors),thenfour

smallcirclestotheinside(endedans).

d.Thenmakebigger,butstillcontrolled,circles,againfourendehorsandfourendedans.

Returntheworkinglegtothefloor,turnedparallel,afterthefourthrepetition,and

performthesameexercisewiththeotherleg.

e.Afterrepeatingthesequencewiththeotherleg,returntothestartingpositionoftwo

bentknees,bothfeetonthefloor.Nowlengthenyourlegsasyousitup.Openyourlegs

toanopenVshape(àlaseconde),keepingyourlegsstraight,asfarasyoucan

managewithoutfeelingpain.Remember,please,donotforce.

f.Stretchyourbodytooneside,bendingoverthatleg,thenreturntothecenterand

stretchinthesamewaytotheotherside,overtheotherleg,flexingandpointingthefeet

oncestretchedtoeachside.

g.Situpagainandstretchforward.Nowsitupanddrawyourlegstowardeachother

alongthefloor,sothatyoufinishwithbothlegsstraightoutinfrontofyou.

h.Finishwitherectpostureandapositiveattitude.

16.BalancingAdagio

“Adagio” refers to slow movement in the ballet technique. As much as theadagioisaboutflexibility,strength,andfluidityinthemovement, learningthisexerciseonthefloorwillgiveyouanadvantagebeforeapproachingitstanding.Ontheflooryouacquireasenseofbalanceandwhereyourweightshouldbeinorder to leverage it to make your legs appear higher and more extended inoppositiontoyourupperbody.

This exercise should be done slowly to improve balance, alignment,abdominalstrength,andstamina.

a.Startbysittingwithyourlegstogetheronthefloorinfrontofyou.

b.Liftyourlegsintotheairbybendingyourknees,holdingthebacksofyourthighswith

yourhandswithyourlegsstillbentandparalleltoeachother.

c.Leaningback,withyourbackstraightandthebacksofyourthighs(hamstrings)leaning

intoyourhands,slowlylengthenbothlegsintotheairuntiltheyarefullystraight,making

youintoaVshape.

d.Bendyourkneessothetipsofyourtoestouchthefloor.Nowdothesamewitheach

leg,alone,keepingthetipsofthetoesofyourotherlegpoisedonthefloor.

e.Repeatthesequence,beginningwiththeotherleg,whendoingthesingle-legsection.

17.GrandBattement

“Grandbattement”means“largekick.”Whendoingastandingballetbarre,thisisusuallythelastexerciseyoudowhileholdingontothebarrebeforeyoumoveinto the center of the room to dancewithout the barre’s support. By the timeyou’ve gone through the sequence of technical exercises to get to the grandsbattements, you are extremelywarmandhave the flexibility to kickyour legshighandlong,preparingyouforbigjumpssuchasgrandsjetés.

Thismovementisgoodforelongatingthemusclesandfreeingthehipjoints,whilemaintainingstableposturalalignment.

Donotbesurprisedifyourlegsdonotgohightothebackatfirst.Onceyouhave learned toget theenergy flowing throughyourwholebodyandoutyourlegswithoutbreakingatthewaist,yourlegswillgohigher.

a.Beginlyingonyourbackinfirstpositionwithyourtoespointed(heelstogether,toes

outward).Withyourarmsatyoursidesandyourpalmsfacingdown,usehonestturnout

(thisisarotationfromthetopsofthelegs,withoutforce,keepingthealignmentofthe

corestable),endehors,taut,asifjumpingwiththewholebodyintheair.

b.Kickfourtimesineachdirection—fourgrandsbattementsfrontwiththerightleg,four

frontwiththeleftleg—returningbacktofirstpositionbeforeeachgrandbattement.

c.Thendofourgrandsbattementstothesidewithyourrightleg,andfourtothesidewith

yourleftleg.Movenothingbutyourworkingleg,keepingthebackofyourstandingleg

(thelegstraightdownonthefloor)pressingintothefloor.

d.Thebackofyourbodyshouldusethefloorasapartner,butwithoutforce,asisthe

attitudethroughout.

e.Becauseyourlegsarebothelongatedinthisexercise,yourlowerbackdoesnottouch

thefloorinfirstposition,althoughonlythebackofyourwaist,notyourribs,isoffthe

floor.

f.Repeatthegrandsbattementsonyourstomach,withyourpalmsplacedontopofeach

otherandyourforeheadlyingonthebackofyourtophand.

g.Performfourgrandsbattementstothebackwithyourrightleg,fourbackwithyourleft

leg;fourtothesidewithyourrightleg,fourtothesidewithyourleftleg.Returnbackto

firstpositionbeforeeachgrandbattement.

h.Whenkickingtotheside,donotletgoofthestabilitythroughthestandingside,which

shouldnotmove,allowingthealignmentofthelegandthehiptobeunbroken.Remain

stablewhileonelegkicks.

i.Don’tforgettouseequalenergythroughboththestandingandworkinglegs,shooting

outthroughthetoes,atalltimes.

18.Finale

This is the final exercise of floor barre, as opposed to standing ballet barre,wheregrandsbattementscomelast.Finaleisanincredibleendtofloorbarre.Iremember approaching finale for the first time and feeling so warm, and mybody so placed, that I felt I could jump right off the floor. This exercise isanother preparation for jumps (petit allegro, or small jumps), as is grandsbattements.

Whendoing thisexercise,yourpositionon the floorshouldemitanenergythroughthebody,justasifyouwerestandingorjumpingintheair.

a.Begininfirstpositionwithflexedfeetwhilelyingonyourback.Placeyourarmsonthe

floor,tothesides,belowtheshouldersatalevelthatfeelscomfortabletoyou.

b.Slideyourstretchedlegsalongthefloor,movingsidewaysinoppositedirections,four

timesawayfromeachother,stoppingbrieflybetweenslides,andthenfourtimestoward

eachother,backtofirstposition.

c.Nextopenyourlegsslightlyawayfromeachotherwithonemotionratherthanfour

smallones,andthenpullthemtowardeachotherinonemotion,returningtofirst

position,asifthebacksofyourlegsweremagnetized.Dothissequencefourtimes.

d.Repeatthisseriesofstepstwoorfourtimes.

e.Dothesameexerciselyingonyourstomach,withyourhandsunderyourforehead,with

thebackofyourneckelongated,andwithenergyshootingthroughthetopofyourhead.

f.Makeisometricuseofthefloor,notchangingthelengthofalllinksandthecenterofthe

bodywhilemoving,whetheronthebackorthestomach,soastogainlengthand

strengthfasterandcleanerthanastandingmethod.Pressingyourbodytothefloor,

usingitinanisometricway,willhelpalignmentwithstrength,length,andassurance,

whetheronthebackoronthestomach.

g.Remember,yourpositiononthefloorshouldsendanenergythroughyourbodyjustas

ifyouwerestandingorjumping.

19.Stretch

Inballet,wewait to stretchwhen thebody is thoroughlywarmafter anentiresessionatthebarre.Stretchingatthispointisbeneficialforbothelongationand

coolingdown.Everybodyisunique,requiringitsownstretch,itsownreleases,anditsown

cooldowns. The same body may also require different stretches on differentdays. If you are very supple and loose, and you know how to do the splitscorrectly,thiswouldbeagoodtimetodothem:

a.Whilesitting,bendforwardoverbothlegslengthenedinfrontofyou,thenopened

(withoutforce)toeithersideofthebody.Thisiswiththelegsinsecondposition.

b.Reachforwardandstretchtowardthefloor,thenbendovertherightlegandthenthe

leftleg.Keepthebacksofbothlegsandbuttockcheekspressedequallytothefloorand

bendatthewaistwithoutbendingthekneestostretchthecalvesandthehamstrings.

c.Nowlieonyourstomach,legslengthened,paralleltoeachother,separatedandturned

out.

d.Slowlypushupintoabackbend(backstretch),beginningwithyourhead,bendingone

vertebraatatime.

e.Whencomingdownfromthebackbend,reachforwardwiththefrontofyourchest

(sternum)slowlyuntilyoureachtheflooragain,onevertebraatatime,headdescending

last.Ifyouhavenoinjuriesorissueswithyourknees,pushbackandsitonyourheels,

withyourheelsremainingtogetherunderyourbuttocks,andputyourheadonthefloor

forrelaxation.Thishelpstostretchthebackintheoppositedirectionfromtheback

bend,relievinganytension.

20.Stand

Thisexercise tookmeacoupleofyears todoafterhavingmytibiasurgery.Itfeelssoawesometobeabletoaccomplishthisnow!

a.Ifatallpossible,withoutputtingyourhandsonthefloor,findyourwayfromthefloorto

astandingposition.

b.Whilesitting,withbothlegstogetherandbentinasteadyposition,propelyourupper

bodyforwardoveryourknees,pushingintoyourfeetandstraighteningyourkneesto

stand.

c.Ifyoucannotmanagethisatfirst,keeplookingforaway.Youcantrystartinginthe

sittingpositionwithonelegcrossedinfrontoftheother.Pushyourupperbodyforward

togainalittlemomentumandstandup,pushingontothelegcrossedinfront.

d.Thereismorethanonewaytodothiscorrectlyandgracefully.Fromthispointforward,

nevergetupfromthefloorbypushingoffwithyourarmsorallowingyourshouldersto

risewhiledoingso,evenathome,whennooneiswatching!Oncenewmusclememory

iscreated,thiswillbecomeeasyandnatural.

Chapter6

TAKECENTERSTAGE

Istartedtakingfloorbarreclassafterdevelopingsixstressfracturestomytibia.Ibegantotraininthistechniqueacoupleofmonthsbeforemysurgery,andonceIhadrecoveredcompletelyandcouldstandagainattheballetbarre,havingmymusclestrainedandpreparedbydoingfloorbarremademefeelasthoughIhadneverstoppeddancing.

Startingonthefloorreallypreparesyoutostandwithabettertrainedbody.Butwhetherlyingonthefloororstandingonyourfeet,dancingsharesthesamegeneralrules.Herearesomeimportantpointsaboutform:

a.Legsbendatthreejoints—theankles,knees,andhips.Whendoingpliés(legbends)

keepthekneesoverthesecondandthirdtoes.Neverallowthekneestobendinfrontof

thebigtoes.Anddonottuckunder!(Again,tuckingunderisgrippingthebuttock

muscles,directingthetipofthetailboneforward.)Insteadwewantanupliftedfeelingin

thehipbones,whilethetailbonepointsdowntowardthefloor,notbetweenthelegs.

b.Next,shouldersshouldlineupwiththehipbones,theknees,andthecou-de-pied(the

frontoftheankleasitmeetswiththetopofthefoot)stackedoneovertheother:

shoulders,hips,knees,cou-de-pied.

c.Youreyesgenerallyshouldpeeroutrightateyelevel,orslightlyaboveeyelevel.

d.Keepyourweightovertheballsofyourfeet,ratherthansittingintoyourheels.Thiswill

allowyoutomovewithoutfirstshiftingyourweightforwardtotravel,toriseontoyour

toes(relevé),ortojump.

Do the floor barre movements (Chapter 5) first, as a warm-up for these

standing exercises.Themoreoftenyoudo these, themore proficient youwillbecome.Isuggestaminimumoftwiceaweek,andsixtimesaweekwouldn’tbetoomuch.Whatever rhythmyoustartwith,even ifyoudon’thave the timeorenergy to initiallydo theentire rangeof exercises,dowhatyoucanandbuildfromthere.Themoreyoudo,themoreyouwillwanttodo.

Feelfreetotrytheseexercisesholdingontoabarreorthebackofachair—somethingstable—ifyoudon’tfeelreadytodothemfreestanding.

Nowthatyouknowtheproperformandpace,let’sgetmoving!

1.BALLETWALK

Walkingandrunningaretwoofthehardestthingstolearninballetandtomakeappear natural.As simple as thewalks seem, you are training all of the smallmuscles in your feet and around your ankles to support your entire body andmakeaslittlenoiseaspossiblewhileyouappeartobeseamlesslyfloating.Here,wemakeuseoftheposturalalignmentandtheflexandpointofthefloorbarre,aswesteptoe,ball,heel.

a.Walkbysteppingandarticulatingthroughyourtoes,theballofyourfoot,andthenyour

heel,onefootaftertheotherinthesamemanner.Beginslowlysoyoucanmasterthe

toe,ball,heelwalk.Whenitbecomeseasier,trygoingabitfaster,aslongasitseems

natural.Youcanpracticewalkingaroundathomeinthismanner.Themoreyouwalk

thisway,themorenaturalitwillbecome.Walkingtomusicwillgiveyouagoodtempo.

b.Keepyourbackandpostureerect,lengtheningthroughthebackofyourneck.Keep

yourarmsinsecondposition,raisedatyoursides,slightlyrounded.Yourelbowsshould

alwaysremainslightlybelowyourshoulders.Makesureyourwristsarelowerthanyour

elbows.Remember,youwanttomakethiswayofwalkinglookascomfortableandfluid

aspossible.

2.DEMIPLIÉ

“Demiplié”means“halfbend,”but toadancer, itmeans tobendasfarasyoucangowithoutreleasingtheheelsfromthefloor.It’stypicallythefirstthingyou

doinballetclassatthebarre.It’sdoneineachofthefivepositionsofthefeet.The demiplié prepares you for a full plié, also called a grand plié. In moreadvancedballetclasses,onemaychange theorderof firstandsecondpositionbecausesecondpositionisawider,moreopenstanceandit’seasiertostartwithopeningthehipsinsecondpositionplié.

a.Let’sstartourdemipliésinfirstposition.Prepareforyourfirstpositionbystartingwith

yourfeettogether,paralleltoeachother.Slideyourtoesandthefrontofyourfeetalong

thegroundandallowyourtoestoopenasfarastheynaturallygowithoutforcingthem.

b.Don’tallowyourkneestobeaffected.Rememberyourform.Yourkneesshouldbe

linedupoveryourtoes.Thiswillkeepyourjointssafe.

c.Ifyoudothisexerciselyingdown,yourkneesshouldbepointedinthesamedirection

asyourtoes.Thisruleappliestoallofthepositions.Turnoutshouldcomefromthe

openingofyourhips,notfromforcingyourtoesout.Yourbottomshouldremaininline

withandrightunderyourhips,notbehindyourhipsortuckedunder,pushingyourpubic

boneforwardandcausingyourpelvistotuck.

d.Infirstposition,heelstogetherandtoespointedout,bendyourkneesonlyasfarasyou

canwhilekeepingyourheelsonthefloor.Onceyourheelscomeoffthefloor,thatis

consideredtobeagrandplié.

e.Dofourdemipliésineachpositionwithyourarmsinfifthpositionenbas(down).

f.Dofourdemipliésinsecondposition(feetpointedinthesamedirectionasinfirst

positionwithaboutoneofyourownfeet’sdistancebetweentheheels)withyourarmsin

secondposition.Yourarmsareouttothesides,angleddownandforward,withyour

palmsfacingforward.Theruleforholdingyourarmsis:shoulders,elbows,wrists,and

fingers,indescendingorder.

g.Dofourdemipliésinthirdposition(onefootplacedinfrontoftheothersothattheheel

ofthefrontfootisnearthearchoftheother).Thetoesofbothfeetshouldpointaway

fromeachother,towardthesidewalls.

h.Thendofourdemipliésinfourthposition,withthearmsagainheldinfirstposition,

fingersinfrontofthestomach.Onefootisplacedapproximatelysixinchesinfrontofthe

other,orthelengthofoneofyourownfeet.Theheelofthefrontfootisalignedwiththe

toeofthebackfoot.(Thislastmoveisadvancedandnotsafeforbeginnerstotryto

accomplish.)

i.Next,dofourdemipliésinfifthposition,witharmsinlowfifthposition,forminganoval

withhandsheldafewinchesinfrontofthelegs.Infifthpositionyourfeetshouldform

twoparallellines.Theheelofthefrontfootshouldbeincontactwiththebigtoeofthe

other,andtheheelofthebackfootshouldbeincontactwiththelasttoeofthefrontfoot.

(Thisheel-to-toepositionisforadvancedstudents.Beginnersandamateurscanhurt

themselvestryingtoaccomplishthis.Theyshouldnotforcetheturnoutthisway.)

3.GRANDPLIÉINSECONDPOSITION

“Grandplié”means“fullplié,”ora fullbendingof theknees.Throughout themovement,thepelvisshouldbekeptneutral,thebackstraightandalignedwiththeheels, the legs turnedout, and thekneesover the feet.The transition fromstandingtokneesfullybentshouldbefluid.Doinggrandpliéinsecondposition,theheelsneverliftfromthefloor,unlikegrandspliésintheotherpositions.

Apurposeofthegrandpliéistowarmuptheanklesandstretchthecalves.

a.Placeyourfeetapart,atleastthelengthofoneofyourownfeetbetweentheheels.

b.Maintainanupliftedfeelingasyoubendyourlegsattheankles,knees,andhips,

keepingyourkneespointingdirectlyoveryoursecondandthirdtoes.Again,nevertuck

yourpelvisunder.Keepyourshouldersoveryourhips,overyourknees,overyourcous-

de-pied(theneckofthefoot,orthefrontoftheankles,wheretheymeetthetopofthe

feet).Thearmstooshouldbeheldinsecondposition,whichisheldouttothesides,

slightlyinfrontofandbelowshoulderlevel,palmsforward(facingtheaudience).

c.Assoonasyou’vegoneasfaraspossible,butnotfartherthanthebacksofthighs

paralleltothefloor,comeupassmoothlyasyouwentdown.

d.Repeatandfollowwithasidebendleftandsidebendright.Asabeginner,whenyoudo

thesidebends,holdyourarmsout,inacircle,infrontofyourstomach,wherethefront

ribsbegintoopentothefleshofthestomach,asthoughyouwerehuggingatree.(This

positionofthearmsiscalledanavant.)Asyoubendtothesideandcomebackto

center,keepyourfingersdirectlyinfrontofyourstomach(witharmsinsecondposition,

oràlaseconde,butbeginnersmayputtheirhandsjustbelowthehipbonestosteady

unstablehipsandcore).Keepeverythingstill,fromthewaistdowntothefloor.Bend

onlytheupperbodytotheside,keepingtheshouldersinlinewiththehipbones.

e.Ifyouhavepreviousballettraining,youcanfollowthegrandspliésàlasecondewith

portdebrasàlaseconde(meaningtotheside).

4.BATTEMENTTENDU

“Tendu” means “stretched.” For a battement tendu, you gradually extend theworkinglegtothefront(tendudevant),side,orback,passingfromflatfoottodemipointetopointe,whereonlythetoesaretouchingthefloor(tenduàterre).Asyouperformthisexercise,feel thefloorwithyourfeetasyoufelt thefloorwiththepartofyourbodythattoucheditwhileyouwerelyingonitduringthefloorbarre exercises.Using the floor thisway sendsmessagesof coordinationthroughoutthebody.

a.Standerect,inacomfortablefirstposition.Armsareinsecondposition,astheywere

forGrandsPliésinsecond.Withyourkneesstretched,withouttension,brushthefloor

withthesoleofyourfootasyoubringthedemipointe(solesofthetoes),thenthetipsof

thetoestothefloorinfront,withyourheelforward,butnotforced.

b.Thenclosefirstpositionbybrushingtheflooronthewayin,passingthroughthe

demipointeandreturningtofirstposition.

c.Dothistwotofourtimeseachtothefront,totheside,totheback,andtothesideagain

(encroix,meaningfront,side,back,side,intheshapeofacross).

d.Afteryouhavedonethetendusencroix,finishwithademipliéinfirstposition.

5.BATTEMENTDÉGAGÉ

“Dégagé”means“disengaged.”Thefootoftheworkinglegsharplybrushesoverthefloorthroughtendu,pointedtwoinchesoffthefloor.

a.Begininfirstposition,armsheldinsecondposition.Brushthroughtendu(toeonthe

floor)andliftthepointedfoottwoinchesoffthefloor,thenreturnthroughtendutofirst

position.

b.Doeightbattementsdégagéstoeachside.Feelthefloorwithyourfeet,sendingthe

energythroughthebody,muchlikeyoudidwithyourbodylyingonthefloorduringfloor

barreexercises.

6.BATTEMENTENCLOCHE

“En cloche” means “like a bell” and refers to brushing through first positionfrom fourth devant (front) to fourth derrière (back), or from fourth derrière tofourthdevant,withtheupperbodyheldupright.(Thelegactsliketheclapperofabellasitrings.)

a.Begininfirstposition.Brushthroughfirsttodégagéfront,thenbrushthroughfirstto

dégagéback.Repeatfoursetsoffrontandback.

b.Finishwithademipliéinfirstposition.

7.ADAGIO

“Adagio”means“slowly,”oratease,walkingforwardtwosteps,toe,ball,heel.

a.Stepintotenduback.Stepintoarabesque(standingononelegwiththeotherleglifted

behind,outstretchedandpointed)withthearmsenavant,infirstpositionofthearms,

justbelowshoulderlevel.

b.Bringtheliftedlegforwardandwalk.Stepintoarabesqueontheotherleg.

c.Repeatfourtimes,twiceoneachleg.

8.RELEVÉ

“Relevé”means“raised,”orlifted,anddescribesthepositionwhenyouriseontotheballsofyourfeet(demipointe)orontothetoes(pointe)ofoneorbothfeet.

a.Begininfirstposition.Demiplié,thenstretchyourkneesandriseontodemipointe

(relevé).Repeatthisthreetimesandholdonthecountoffour.Whendonetomusic,the

countsaretothetimingofthemusic.

b.Repeatonce.Whenyougetstronger,youmaydofourrepetitions.

Remembertoholdyourpostureasyoudidwhenyouwerelyingonthefloorfor floorbarre exercises.The flexingandpointingalsoprepare and strengthenyour ankles to allow you to stand on demipointe (or en pointe, if you are anadvanceddancer).

9.JUMP

If your body is healthy and strong enough to jump, begin in first position.Agood demiplié prepares and finishes every jump. In the air, your legswill bestretched,withpointedfeet.

a.Doeightsmalljumpsinfirstposition,jumpingonlyhighenoughtopointthefeetinthe

air.Thenland,toe,ball,heel,toademipliéaftereveryjump.Yourarmsshouldremainin

secondposition.

b.Échappé(meaning“escaped”)isamovementdonefromaclosedfirstpositiontoan

opensecondposition.Inanéchappésauté(jump),adancertakesadeeppliéfollowed

byajumpinwhichthelegs“escape”intosecondposition,landingindemiplié.

c.Jumpfromfirsttosecondpositionandbacktofirst:Begininfirstposition,demiplié.

Jumpandland,toe,ball,heel,insecondposition,demiplié.

d.Jumpagain,bringingyourlegstogetherintheair,thenlandinginfirstposition,toe,ball,

heel,todemiplié.

e.Jumpsmayberepeatedmoreslowlyandhigher.Thearmsshouldremainintheenbas

position.Wheneverthearmsareroundedtoformanoval,theyareinfifthposition.

Thereisafifthpositionenbas(armsdown,framingyourtorso),orfifthenavant(arms

aboveyourhead,framingyourface).

10.SPOTTINGEXERCISE

a.Standinaneasyfirstposition.

b.Putyourhandsonyourhipboneswiththeelbowspointingtothesides.

c.Chooseapointtospotinfrontofyou,ateyelevelorslightlyhigher.

d.Beginbyturningslowly,withtinystepsinonedirection,keepingyoureyesfocusedon

thespotyou’vechosen.

e.Whenyouareabouttolosesightofyourspot,snapyourheadaroundtotheotherside

toseeitagainasquicklyaspossible.

f.Continueturninginthesamedirection,thesameway,slowlyincreasingthespeed.

g.Donotlosesightofyourspot,oryouwillgetdizzy.Thisisthesecretdancersuseto

keepfromgettingdizzywhentheyturn.

h.Repeatthespottingexercisetotheotherside.

11.PORTDEBRAS

“Port de bras” means “carriage of the arms,” and this exercise is for themovement of the arms (and in some schools the upper body) to differentpositions.

Thephrase“portdebras”isusedinsomeschoolsandpartsoftheworldtoindicate a bending forward, backward, or circling of the body at the waist,generally tobe followedbybringing theupperbodyback to centeroruprightagain(portdebrasforward,portdebrasback,circularportdebras,grandportdebras).Bendingatthewaistisotherwiseknownascamber.

Wedoportdebrasonthefloorbyusingthehandsandarmsonthefloortoconnectandcoordinatethewholebody.Lyingonyourback,liftthearmsabovethe shoulders, palms down on the floor, pushing the core off the floorwith astraight back, coming to a seated position, then bending over the legs, thenreturning to a seated position.Use that same feelingwhile doing this exercisestanding.

a.Beginstandingwithyourlegsparallel.Sendenergydownthroughyourlegs,intothe

floor.Rollyourheadforward,downthroughyourspine,onevertebraatatime,asfaras

youcangowithoutbendingyourknees.

b.Thenbendyourlegsindemipliéandstretchthem,lengtheningthebacksofyourlegs.

c.Nowrollupwiththesameslowtempoyouusedtorolldown.

d.Portdebrascanberepeatedinaneasyfirstpositionthistime,keepingtheposture

erectandbendingatthehips,curlingforwardonlywhenyoucangonofartherwitha

straightback.

e.Comeupagainwithastretchedbackonelongatedlegs,whichshouldcontinuetopush

awaythefloor,returningtoastandingpositionwithgoodposture.

Chapter7

THEMAGICOFFAT

OneofthegreatestsecretsIhavelearnedoverthecourseofmycareeristhatfat—eating it, absorbing it, and burning it for energy—is key to building themuscle and providing the strength so important for ballerinas and all eliteathletestoperformatsuchahighlevelforhours,dayinanddayout.

Fat will work the same way for you. Eating healthy fats, along with myfitnessprogram, can createbody-curvingmuscle,which is vital to an efficientmetabolism and calorie burn. Fat will also provide the energy you need tocontinue sculptingyourballerinabodyand toengage inall theotheractivitiesandpassionsthatmattertoyouandmakeyourlifeworthwhile.

Iknowthatitmaysoundconfusingthatyoushouldeatfattostaylean.Whenmy body began to fill out in my late teens, I thought that I would have toradicallyparemydiet,givingupmyfavoritefoodsforablanddietofricecakesandskimmilk.Itseemedlikeanimpossibleregimentostickwith.Isoonfoundout that the truthwas that Iwouldhave tomake some sacrifices, but fat—thegoodkind,foundinfishandnuts,avocadosandseeds—wouldn’thavetobeoneofthem.

THETRUTHABOUTFAT

IusedtoburymyhurtinaboxofKrispyKremes.WhenIenteredtheworldofballet,IwastoldbysomethatIwastoooldto

beabeginner.Othersthoughtmyskincolorwasanobstacle.Butmybody—myknees, which jutted backward, large feet, narrow torso, and tiny head—wasdeemedtobeperfect.Itwasthecombinationofanglesandproportionsthatthe

choreographerGeorgeBalanchinesaidaddeduptotheidealballerina.Then,seeminglyovernight,partsofmybodychanged.Mywaifishfigurehad

acquiredwomanlycurves.Igainedtenpoundsoverseveralmonths,andwhileIdidn’tcontinuetoputonweight,Iwasn’tlosinganyeither.Andmyinstructorshad toldme, in the code-speak of dance, that I needed to “lengthen,” or slimdown.

TherewasaKrispyKremebakerynearmyapartmentinManhattan,andsolateatnight,anxiousabouttheneedtofine-tunemybodyandinthedarkaboutwhat to do andwhere to turn, I would call and place an order. Theyweren’twilling todropoffamereoneor twodoughnuts. In fact, thebakerydeliveredonly to businesses. So, I would get a whole box of sugar-crusted pastriesdroppedatmydoor.AndI’dsitonmycouchandeatthewholething.

Thenextmorning, I’d feel heavy—inmybody and inmy spirit, because Iknewthatthoselate-nightbingesweresettingmeback.Ididn’thavetheenergyI needed to rehearse eight hours a day, and my body wasn’t as in tune as itneededtobetoperformasaneliteathlete.

IknewIhadtomakeachange.AndeventuallyIfoundgreatsupportonthisnewjourney,fromonepersoninparticular:Olu,themanIhadbegundatingandwho eventually became my husband. Having someone I trusted there toencourageandmotivatemewasinvaluable,andithelpedlaunchmeontoanewpath.

Oluwasapescatarian.Hewasraisedeatingfishashismainproteinsource.After hearing about the benefits of a fish-centered diet, and being the type ofperson Iam, Idove inheadfirst,becomingapescatarianovernight. Iwouldn’tnecessarilyrecommendgoingcoldturkeylikeIdid.Ihaddreamsofbaconandgianthamburgersformonths!ButIfeltamazing.Myenergylevelskyrocketed,andtheformulaforlong,leanmusclesthatI’dbeensearchingforfinallycametogether.Iknowthatcuttingoutredmeat,chicken,andporkisnotforeveryone,and itmay be best towean yourself off those foods gradually. But forme, itseemedtobethefinalmissinglink.

I’vesincecometounderstandthatfatburnsfat.Toput itsimply,youneedcertainfatstocanceloutthestubbornbulgesthatpopuparoundyourbelly,yourthighs,andyourhips.Butit’snotthekindoffatloadedintothedoughnutsandcorn chips I used to love somuch. It’s the good fat—full of omega-3s—thatflowsthroughfishliketuna,sardines,andmyfavorite,salmon.

ThemoreIateofthegoodstuff,andthemoreIleftthedoughnutsalone,themoreInoticedmyarmsandlegsgettingleanerandmystomachbecomingmore

taut. My workouts also started to feel more explosive, turbocharged by mygrowingstamina.I’ddiscoveredthesciencebehindthechangesI’dexperiencedfirsthandinmyownbody.

Without new fat—either gleaned from foods that we eat or created in theliver—oldfatalreadypresentaroundtheposteriorortummymakesabeelinefortheliver,whereitlurksandbuildsup.Butwhennewfatappears,itturnsonanimportant protein that ramps up the metabolism—boosting energy andincineratingcalories.

I also began to try to figure outwhat exercisesworked best at gettingmybodytofunctionatitspeak.IbegantonoticethatwhenIusedweights,Ibuiltupmuscleveryquickly,bulkingupmyframeandmovingmyfigurefurtherawayfrom a lean silhouette. So I cut those exercises out ofmy regimen. Again, itturned out that what I had discovered by trial and error was also backed byscience. I didn’t need extra weights to boost mymuscles. The fat that I wasgettingfrommyevolvingdietwassharpeningmymuscletonewithmynormaldanceworkoutsandwasalsohelpingmymusclestohealandgrow.

Sothatmeans themuscleyoubuildwith theBallerinaBodyplanwillhavemultiplebenefits.Notonlyareyoureshapingyourphysique,butwhenyouhavemoremuscle,yourbodyburnsfatandcaloriesmoreefficiently,especiallywhenyou work out. And a succulent piece of fish, drizzled with lemon juice, orchoppedinasalad,willhelptosculptyourmusclesevenmoreandignitethosecaloriesevenwhenyou’reresting.It’sawin,win,win.

FatMakesYouHappyandFillsYouUp

Certaintypesoffish,andotheromega-3-packeditemslikeflaxseedoil,arekindsofwonder foods,experts say.Notonlydo theyburn fatandbuildmuscle,butomega-3s also can pump up your levels of serotonin, that natural, feel-goodbrainchemicalthatalsogetsaboostwhenyoumeditateorexercise.Andwhenyourmoodgetsalift,sodoyourmotivationandwillpower,helpingyoutopushthatgallonof icecreamto thebackof thefreezer,or,evenbetter, tobypass italtogetherwhenyou’remakingyourwaydownthegrocerystoreaisle.

Fatalsofillsyouup.I’verealizedthatfirsthand.WhenIgethomefroma longdayofclassesandrehearsals, Ican’twait to

curluponthecouchandhaveasnack.Or,dependingonhowmuchorlittleIateearlier,Imaybeinthemoodforafullmeal.

WhenIwasateenager,beforeIjoinedABT,myfavoritedinnerwasshrimp

scampi, with the shrimp swimming in a bowl of fragrant, garlicky, butterynoodles.Later,after Imoved toNewYork, Ialso loved thesucculent, falling-off-the-boneribsatDallasBBQ.AndmybestfriendandIwerewillingtotakeaforty-five-minutesubwayridetogetthosecheddarbiscuitsatRedLobster.Wewereecstaticwhenthechainfinallyopenedaspotcloser towherewelived inManhattan!

Butthenextmorning,theelationIfeltwhilewewerehavingdinnerhadlongfaded as I stood in class feeling lethargic and staring at a reflection that washeavierthanitneededtobetodowhatmybodyneededtodo.

Nutrition wasn’t part of ABT’s repertoire, and I couldn’t afford to hire adietitian.Iwasfumblinginmysearchtopinpointwhatmealplanwasbestformyhealthandendurance,butIknewthatdevouringaheapingplateofpastaorasugar-crusteddessertlateatnightcouldn’tbeapartofit.

Ikeptbuildingoutmynewmenu.Alongwithasmallportionoffish,Ibeganto fillmyplatewithvegetableswhen Iwanted somethingmore substantial, orI’dgrab ahandfulofpistachioswhen I felt a small snackwas enough. I soonnoticed that even though I was eating much less, I’d feel full and go to bedsatisfied. Iwas also no longer feeling bloated or tiredwhen I got up the nextmorning. And faster than I’d expected, I was able to weanmyself off of thesnackfoodsI’dcravedsomuch.Irarelywantedthemanymore.

Itturnsoutthatallthosegoodfatsfoundinsomenutsandfishfillyouupandactlikeanaturalappetitesuppressant,quellingtheurgetooverindulgeinfoodsthatyoushouldeatsparingly,ifatall.Fat,yousee,doesn’tdigestveryquickly.It lingers in your digestive tract longer than most nutrients. That leaves youfeelingsatiated,notjustrightafteryourbreakfast,lunch,ordinner,butforuptotwohourslater.Andthat,inturn,canleadtoweightloss.

FatIsEnergizingandHelpsYouAbsorbMoreNutrition

With allwehave goingon, heading to classes, commuting towork, parentingchildren,hangingoutwithfriends,weneedasmuchenergyaswecanget.WhenI’m not rehearsing at ABT, I’ve got errands to run and people to see, and Irealize that it’sfoodthatprovides thefuel tocarrymethrough,so it’sgoodtoknow what will give me the biggest boost. It’s not just nutrient-packedcarbohydrateslikeblueberries,oatmeal,andtomatoesthatfloodyourbodywithenergy.Fat isapowerfulkick-starteraswell. Infact,agramoffathasdoubletheenergyofagramofcarbs.

Andcertainnutrients,namely,vitaminsA,D,E,andK,can’tbeabsorbedbyyourbodywithoutfat,andthatcanleadtodryskin,weakbones,achymuscles,and fatigue. Butwhen you’re absorbing these vitamins as you’re eating somegoodfatsinyourdiet,theycanhelptokeepyourweightundercontrol.

FatFightsInflammation

As a dancer, I face the risk of injury every day.As is true for other athletes,there’s the ever-present possibility of sprained ankles, pulled hamstrings, andfracturedbones.But fatworks as an anti-inflammatorynutrient, enablingyourbody to bemore resistant to injury so you can keep up yourworkoutwithoutbeing sidelined. And when chronic inflammation—a process that can alsointerferewithyourbody’sabilitytoburnfat—doesoccur,afat-baseddiethelpstomanageandresolveit.Sofatisasourceofpreventionand,potentially,apartofthecure.

FATMYTHS

Still, it can be hard to overcome old perceptions. Fat is shrouded in somanymisperceptionsthatmostpeoplemaynotrealizethatit’sactuallyavitalnutrient.We’vetalkedaboutmanyofthewaysthatithelpsandhealsourbodies,buttobanishanyremainingmentalhurdlestoeatingit,let’sshattersomeofthemythsaboutfatonceandforall.

Myth1:IfYouEatFat,You’llGetFat

The reality is that rather thanbecomingheavier fromeating fat, dependingonwhichfatsyoufocuson,theoppositecanoccur.

WhenIwascontemplatingwhatmenuwouldgiveme themostenergyandhelpmetohavealeanerframe,foodsmarkedlow-fatpiquedmyinterest.Atthegrocerystore,orevenwhenIwasoutatarestaurant,thereseemedtobealow-fat option for virtually every snack, drink, or entrée, from low-cal yogurt tolower-carbversionsofbread.

IfIgrabbedacoupleoflow-fatyogurts,IfeltthatIwasintheclear,feedingmy sweet tooth, getting some bone-strengthening calcium, but keeping thecaloriestoahealthyminimumbecause,afterall,itwassupposedtobelow-fat.ButIwasfallingintothesametrapthatsnaressomanyofus.BecauseIfiguredfatwas one of themain culpritswhen it came to putting on excess pounds, Ibelieved that eating more of a supposedly healthier option wouldn’t be aproblem.

Butoften,thoselabelslullusintoafalsesenseofcomfort,andwewindupconsumingmorethanweshould.Thenweareleftfeelingdissatisfiedwiththefitof our clothes, howwe look in themirror, and the lack of energywehave tocarry out all the taskswe need to handle.Orwe eatmore because it actuallytakesseveralservingsforustofeelfull.

Adiet that isheavier incarbs, likericeorpotatoes, is lesssatisfyingthanadietthatleansmoreonnuts,seeds,vegetables,andfish,whichispossiblyoneofthe reasons that the U.S. population, overall, is getting heavier, though we’reeatinglessfatthanwedidinthepast.

Andwhilegrabbingproductslabeledlow-fatmayseemlikeasimplewayto

identifywhat’sbest toeat,someof thosefoodsmayactuallybedetrimental toourhealth.Low-fatcookiesorcheeses,forinstance,mightbeloadedwithsugarorsalt toenhance the taste.Soeatingmoreprotein,paringbackthecarbs,andfollowingtheBallerinaBodymenu,whichemphasizesfishandoliveoil,canbeabetterplan(you’lllearnmoreaboutwhattoeatinChapter8).

Myth2:FatIsaToxinThatLeadstoHeartDiseaseandCancer

That’scertainlywhatI,likemanypeople,usedtobelieve.Butwhenitcomestotoxicnutrients,sugarisactuallythebiggestproblem.Theheartreliesonfatforfuel. And the bottom line is that not all foods containing saturated fats arecreatedequally—somemaybea safeguardagainstcoronaryheartdisease, andwhentheyareswappedoutinfavoroffoodscontaininghigh-fructosecornsyruporsomeothersugars,thechancefordevelopingheartdiseasemayactuallygrow.

Myth3:FatIsaPoorSourceofEnergy

Fatisactuallyanenergy-packednutrient.With9caloriespergram,itprovidesmore than twice the energy—or calories—found in a gramof carbohydrate orevenagramofprotein.

And when your muscles are crying out for energy, especially after youexercise,fatisthesourcethatismostabundantlyavailable—becausewhenit’sstoredinyourbody,that’sessentiallywhatfatis.

Myth4:AllFatsAreBad

Bynow,Ihopeit’sclearthatfatsareactually,mostly,great.Butthereareafewtypesthatyoudoneedtosteerclearof.

Firsttherearehydrogenatedfats,whicharemostoftenfoundinwhitebread,cornoil,andsomesweets,likethedoughnutsIusedtolove.Theymayextendafood’s shelf life in the pantry, and they can prevent it frommelting at roomtemperature,butit’sbadforourhealth,especiallywhensomeofthosefatsturnintosomethingknownastrans-fattyacids,whichcanleadtoheartdisease,highcholesterol,andbreastcancer.

Concerns about the toxicity of trans fats led the U.S. Food and Drug

Administration to declare in June 2015 that partially hydrogenated oil isgenerallynotconsideredsafe,spurringthefoodindustrytolargelystopusingit.But hydrogenated and trans fats are definitely still out there. You can takemattersintoyourownhandsbycheckinglabelsandavoidingfastfoodandthecommerciallybakedcookies,biscuits,andcakesthatmaycontainalotoftransfats.

One more thing:Watch out for omega-6 fats—which are found in oils madefromsourceslikesunflowersandcorn.Eatingmoreomega-6fatsthanomega-3smaycauseyoutogainweight.So,asinallotheraspectsofourlives,balanceiskey.

ANEWWAYOFEATINGFORANEWWAYOFLIVING

Manyofuscansticktoadietforafewdays,afewweeks,maybeevenafewmonths.Butifaneatingplanistoounrealistic,restrictive,orunappetizing,we’llabandoniteventually,andanypositiveresultswegetwillbeasfleetingasthetimewespentdeprivingourselves.

That’swhytheBallerinaBodyplanisnotatemporaryfix,butawholenewwayofeatingthatisdiverseanddeliciousenoughthatyouwillbemotivatedtomake it an integral part of your life. Of course, eating more vegetables thanyou’reusedtoandcuttingbackonsodaorsugarmaytakesomeadjustment.ButItrulybelievethatyourpalatecanlearntocravenewtexturesandflavors.AndIthinkthatwhenyouexperienceyourenergylevel improving,seeyourmusclesgrowingmoredefined,andfeelyourmoodgetaboost,you’llembracethisnewdietwholeheartedly.It’samealplanthattastesasgoodasitmakesyoufeel,andthatshouldbeworthstickingwith.

Chapter8

EATINGFORENERGY

TheBallerinaBodymealsandrecipesarehigherinfatthanthoseinsomeothereatingplansbecausefatisanessentialnutrientthatprovidesuswithnumerousbenefits.ButtheBallerinaBodymealplanincludesandhighlightsotherqualityfoods as well that our bodies will use to accelerate our energy, sculpt ourmuscles,burnofffat,andmoldourphysiquesintotheshapewedesire.

Therearetwobroadcategoriesoffoodthatyouwillgettoeat.FirstaretheAct 1 foods, which are the main ingredients of all your meals and are theprimarysuppliersof the fatsyouneed tokeepyourbody in fat-burningmode.Act1foodsincludethreefoodgroups:

Animalproteins.Plantfats.Beneficialoils.

ThesecondbroadcategoryisAct2foods.Thesefoodsplayavitalsupportingroleinyourdiet:

Fibrousvegetables,whicharehighinfiberandlowincalories.Eatasmanyoftheseasyouwant.Fruits,includingdriedfruits.Fibrousstarches,includingbeans,lentils,potatoes,sweetpotatoes,yams,beets,turnips,parsnips,carrots,corn,grainssuchasrice,oats,quinoa,andothers;tofu;whole-grainbread,muffins,andbagels;andwholewheatpasta.

Allthesefoodgroupsandcategoriescontributedifferentnutrientsandassumedifferenttasksthatarecrucialtostokingourenergyandboostingthefunctionsvitaltoimprovingandmaintainingourhealth.Let’stakealookateachcategory.

ACT1FOODS

AnimalProteins

Animalproteinshavemultiplebenefits.

Theyprovidebuildingblockscalledaminoacidsformanufacturingmuscle—that’skeyforchiselingyourbodyshapeandmaintainingarevved-upmetabolism.Theycontainfatsthatstimulatefatburning,particularlyfishwiththeirpowerfulomega-3s.Theykeepyoufeelingfulllongerthankstotheirfatandproteincontent.Theyhaveimportantvitaminsandminerals.Fromdairytoleanmeatsandfish,animalproteinsareawellspringofthevitaminsandmineralsweneed,andattimestheyexpeditehowquicklyweareabletoabsorbthem.Forexample,themineralzincisintegraltothefunctioningoftheimmunesystemandhelpstobreakdowncarbohydrates.Butitisharderforustogetthezincweneedfromplantsandvegetablesthanfromprotein.Ipreferfishasmymainproteinsource,andIdon’teatmeat,butifyoudoeatmeat,porkandbeefactuallyhaveevenmorezincthanfishdoes.Chickenisanotherkeysource.Dairyproducts,meanwhile,areburstingwithbone-healthboosterssuchascalcium,andmilk,eggs,andfishhaveplentyofBvitamins,whichkeepusenergized.

Hereareexamplesofthekindsofanimalproteinstokeepstockedinyourkitchen.

FishandShellfish

BassBluefishCatfishClams

ClamsCodCrabmeatFlounderGrouperHaddockHalibut*Herring*LobsterMackerel*MahimahiMusselsOrangeroughyOystersPerchRedfishRedsnapperSalmon,cannedanddrained,orfresh*Sardines,packedinwater,mustard,ortomatosauce*ScallopsSharkShrimpTilapiaTroutTuna(freshorlow-sodium,packedinwater)*Whitefish

Nutritionalbenefits:Bigplus:omega-3s.Thosefishmarkedwithanasteriskareespeciallyhighinthistypeoffattyacid,whichisknowntohelpthebodyburnfatandsupplynumerousotherbenefits.

Preptips:Becausewewanttoekethemostbenefitoutofourmeals,wewanttoavoidfryingfishinless-than-healthyoils.Trygrilling,baking,poaching,orbroilinginstead.

Howtoshop:Wildinsteadoffarm-raisedfishmaybetheoptimumwaytogo.Take,forinstance,salmon.Wildsalmontendstobelowerincalories,organicpollutantsthatcanleadtoillness,andsaturatedfat.

Thenthere’sthematterofmercury.It’sbeenrecommendedthatwomenwhoarepregnant,newmothers,andyoungchildrensticktofishwithlowermercurycontent,suchassalmon,tilapia,cod,andtuna.Somelargerfish,whicharemorelikelytohavehigheramountsofmercury,arebestleftalone.Thoseincludeshark,kingmackerel,tilefish,andswordfish.Andifyouenjoyalbacoretuna,trynottoeatmorethan6ouncesaweek.

Servingsize:4to5ounces,orthesizeofyourhandoradeckofcards.

Poultry

Chicken,groundChickenbreast,skinremovedChickenthighs,skinremovedCornishgamehensTurkey,groundTurkeybreast,lightanddarkmeat

Nutritionalbenefits:Whenitcomestopoultry,thejuicy,darkmeatinparticularpopswithzinc,amajorboosterfortheimmunesystem.ChickenalsocontainsvitaminB6,whichassistsinthebreakdownofcarbsandprotein,andselenium,anantioxidantthathelpscombatcancer.Andpoultryischock-fullofniacin,orvitaminB3,whichkeepsthecellsintopshapeandmaydecreasethechanceofgettingheartdisease.

Preptips:Don’tnipthenutritionalbenefitsofpoultrybydousingitinbatteranddeep-fryingitinoil.Broil,bake,grill,orroastinstead.Becarefulnottoundercook!Thatputsyouatriskforsalmonellapoisoningandotherunpleasantbacterialailments.Youcanuseameatthermometertomakesureyourchickenorturkeyiscookedthrough.Lookforareadingofatleast165°F.

Howtoshop:There’sadizzyingarrayofoptionswhenitcomestobuyingpoultry.Theyincludenatural,whichmeanstheydon’thaveadditives,free-rangechickens,whichareallowedtoroamoutside,birdsthatdon’tcontainanyantibiotics,andorganic—aUSDAcertificationthatthepoultryhadavegetarian,

pesticide-freediet,amongotherqualifications.Servingsize:4to5ounces,orthesizeofyourhandoradeckofcards.

Meats

BeefBeef,groundBuffaloBuffalo,groundLambPorkVeal

Nutritionalbenefits:Contrarytowhatsomemaybelieve,meatsareexcellentfatburners.Besidesthefactthattheycontainfat-destroyingsaturatedfat,theyalsohaveplentyoftheaminoacidleucine,whichisalsofoundinfishanddairyproductsandhelpsyouwhittledownwhilemaintainingcalorie-burningmuscle.

Preptips:Baking,broiling,grilling,androastingarethebestwaystogetthemostnutritionalvalue.

Howtoshop:Asthereareforpoultry,therearevariouslabelsforbeef,pork,andothermeat,includinggrass-fed—meaningthattheanimalseatonlywhatisforagedandareantibiotic-free,raisedwithoutexposuretohormones,andorganic.

Servingsize:4to5ounces,orthesizeofyourhandoradeckofcards.

Dairy

CottagecheeseCreamcheeseEggsFetacheeseGoatcheeseHardcheese

HardcheeseRicottacheeseYogurt,full-fat

Nutritionalbenefits:Dairyproductsgiveyouapackageofessentialnutrients,especiallycalcium,whichisabone-buildingmineralthatdancersneed,becauseit’snotjustourmusclesthatareconstantlyinmotion,butalsoourbones.

DuringthetimethatIwasperformingastheFirebird,thesixstressfracturesthatIsufferedinmytibianearlyendedmycareer.Ittookmonthsofgruelingrehabilitationformetobeabletogetbacktodancing,andmonthsmoreonceIwasbackonstagetoregainmydexterityandstrength.

Ialsohavehyperextendedknees,whichhavegivenmeadesirablelineforballet,butalsomakememorepronetoinjury.Ineededtolearntoretrainmybodysothatmymusclesweresupportingmybonesinahealthierway,butIhadtochangemorethanjustmyballettechnique.Dietwaskey,anddairyhasplayedasignificantrole.

Somepeoplearelactose-intolerant,meaningthattheyhavetroublebreakingdownthesugarnaturallyfoundindairyfoods.Butthatdoesn’tmeanyoucan’tenjoythoseproducts.Youshouldn’thaveaproblemifyouchooseyogurtorcheese,lactose-freemilk,orevendairy-freemilks,suchasalmond,coconut,orricemilk,whichcansupplyyouwithadoseofcalcium.

Andifyoudon’tparticularlycarefordairyfoods,that’sokaytoo.OntheBallerinaBodyeatingplanyoudon’thavetoconsumefoodsthatyoudon’tlike.It’simportantthatyouhaveamenuyouenjoysothatyoustickwiththehealthyeatingplan.It’sallaboutflexibility.Soyoucanscratchdairyoffthelistifyouchoose.Thereareenoughotheroptionstoallowyoutochooseyourfavoritesandstillboostyourhealthandachieveaballerinabody.

Preptips:Cheese,eggs,yogurt,andmilkaredeliciousontheirown,assnacks,andalsoinrecipes.I’lloftengrabacupofyogurtorcottagecheeseforatastytreatinthemiddleoftheday.

Servingsize:1egg;6ounces(about⅔cup)yogurt,cottagecheese,orricottacheese;⅓cupfetaorgoatcheese;2ounceshardcheese(aboutthesizeofadomino);2tablespoonscreamcheese.

PlantFats

Nutshavebecomemygo-tosnack.Ikeepabaggieorsmallcontainerofthemin

Nutshavebecomemygo-tosnack.IkeepabaggieorsmallcontaineroftheminmypurseandmylockeratABT’srehearsalstudiobecauseI’vefoundthattheysatisfymyhungerandgivemeaquickspikeofenergy.

Itturnsoutthatcertainplantfoods—fromnutstoseedstonutbuttersandavocados—arefullofbeneficial,fat-burningfats.Fruits,veggies,andsomenuts,likealmondsandpistachios,arealsofulloffiber,whichhelpscontrolweightbecausefibertendstomakeyoufeelfull,soyouconsumeless.Nutsinparticularcanbefillingwithoutaddingonexcesspounds.

Thenthereareallthosephytonutrients,thecompoundsingreens,tomatoes,sprouts,andotherfoodsthatpromoteastrongheart,safeguardyourvision,preservebonestrength,andguardagainstcancer.Andavocadosandolivesaremotherlodesofhealthfulproperties.Bothcontainmonounsaturatedfats,whichcanhelppreventthedepositoffataroundyourmiddle.Bothfoodsareheart-healthytoo.

Nuts

AlmondsBrazilnutsCashewsMacadamianutsNutbutters,anytypePeanuts(Peanutsareactuallylegumes,thoughtheyareoften

thoughtofasnuts)PeanutbutterPecansPinenutsWalnuts

Servingsize:asmallhandfulor⅛cupnuts;1tablespoonnutbutters.

Seeds

FlaxseedsPumpkinseedsSesameseeds

SesameseedsSunflowerseedsTahini(sesameseedbutter)

Servingsize:ahandfulofseeds;1tablespoonseedbutter.

Others

AvocadoOlives

Servingsize:½avocado;6olives.Nutritionalbenefits:Nutsandseedsaretinypackagesoffiber,protein,and

omega-3fattyacidsthataregreatforyourheart.Avocados,meanwhile,arechock-fullofpotassium,Bvitamins,andmonounsaturatedfatsthattogetherhelptowardoffillness,boosteyehealth,andcontrolcholesterol.

Preptips:Thesefoodsmakeforwonderfulsnacksortastytoppings.Sprinkleafewnutsontopofyourcereal,addsomesunflowerseedstoasalad,tossyouravocadowithsomelemonjuice,orspreadalmondbutteronastalkofcelery.

Howtostore:Nutsandseedscanbepreservedforseveralmonthsintherefrigeratororeveninthefreezer.Nutsnotencasedinashellshouldbepackedindry,sealedcontainers.

Whenitcomestopreservingnutbutters,storethemincoveredjars,tuckedintherefrigeratororonacooldryshelfinthepantryorkitchencabinet.

BeneficialOils

TherearethreeoilsthatIloveandthatIfeelaregreatadditionstoourdiet.OliveoilCoconutoilFlaxseedoil

OliveOil

Thisisoneofmyfavoriteoilstocookwith.Itaddsrichnesstoyourdishbutisahealthieralternativethanbutter.Infact,oliveoilofferssomanybenefitsthatitmightbeeasiertosumupwhatoliveoildoesn’tdo.

Nutritionalbenefits:Oliveoil,longlinkedtolongevityinMediterraneancultures,whereit’sakeyingredientinthediet,containstheantioxidantcompoundsknownaspolyphenols,whichaccountforitsmanyhealthbenefits.Someofthesepolyphenolsareunique—theycan’tbefoundinanyotherfruitorvegetable.Protectingyourheart,fightinginflammation,wardingoffgerms,andnormalizingbloodpressurearejustafewofthetasksthatoliveoilperforms.

Preptips:Oliveoilisflavorfulandversatile.Useittosautéfishormeat,drizzleitonvegetables,makeitadipforbread,oruseitasasaladdressing.

Howtoshop:Here’sabriefglossaryofthedifferenttypes.Virgin:Oilthat’sproducedwithoutchemicalsorextremeheat.Extra-virgin:Thetopoftheline,andthetyperecommendedasthemostnutritious.Itsprocessingleadstolessacidity.Cold-pressed:Thisisanoutdatedtermthatreferstoadecades-oldproductiontechniquethatisnotreallyusedanylonger.

Howtostore:Keepitsealedinaspaceawayfromsunlightorheat.Youcanputitintherefrigerator,butit’snotnecessary.

Servingsize:1to2tablespoonsdaily.

CoconutOil

Nutritionalbenefits:Thisisanotherofmyfavoriteoilstocookwithbecauseit’ssotasty.Thestatementsaboutcoconutoilhavebeenalloverthemap,andakeyknockagainstitisthatit’sveryhighinsaturatedfat.However,accordingtotheMayoClinic,coconutoil’sparticularkindoffatistheenergy-pumpinglauricacid.Andwhenitcomestocausingcholesteroltospike,someresearchindicatesthatlauricacidisalesserculpritthansomeotherfats.

Therearedifferentvarieties,including:Virgin:Oilsthatarederivedfromfreshcoconut.Refined:Thesearethemostcommonoilseatenaroundtheglobe;theyundergoprocessessuchasfilteringorsteaming.Whilesomeofthenutritionalvaluemaybelostthroughsomeof

thosetreatments,thevitalfatsremain.Preptips:Bakewithcoconutoilinsteadofbutter,useittosautéfishand

vegetables,orsprinkleafewdropsontopoffruit.Howtoshop:Whatyoubuyshoulddependonhowmuchyoulovecoconut.

Virginoftenhasastrongerflavorthanrefined.Howtostore:Youcankeepitinthepantryortherefrigerator.Servingsize:Asingletablespoonofcoconutoilcanpack117calories.So

ifyouwanttoaddittoyourdiet,useitwithalighttouch.

FlaxseedOil

Nutritionalbenefits:Thisoilcontains50to60percentomega-3fattyacids,soifyoudon’tlikefish,here’syouromega-3-richalternative.Thosefattyacidsmeanflaxseedoilpromoteshealthybrainfunctionandhelpstolowertheriskofheartdisease.Andflaxseedoilalsohasanti-inflammatoryproperties,whichisthenumberonereasonIlikeit,tokeeppotentialswellingincheck.

Preptips:Flaxseedoilisnotgreatforcooking,butitworkswellinpesto,hummus,andsaladdressings.

Howtoshop:Whenchoosingaflaxseedoil,gofortheunfilteredvarieties,whichoffermorenutrients.

Howtostore:Sinceithasashortshelflife,stashitinthefridge.Servingsize:Onetablespoonofflaxseedoilhas120calories,solike

coconutoil,youmightwanttouseitsparingly.

ACT2FOODS

These are our eating plan’s costars: high-fiber plant foods that play a crucialsupportingrole.That’sbecausewhendietaryfatmeetsdietaryfiber,you’vegotagreatduoforshapingyourbodyandboostingweightloss,ifthat’syourgoal.

TheBallerinaBodywayofeatingisparticularlyhighinagreatfibersource—vegetables, which are especially powerful when it comes to losing andmanagingweight. But you can also get the fiber you need from eating fruits,nuts,beans,andwholegrains. I incorporateallof these food typesdaily, frommysnacksofbananas,driedfruit,andnutsthatkeepmeenergizedduringclass,rehearsals, and performances, to the quinoa or lentils that I’ll have as anaccompanimentatlunchordinner.

FibrousVegetables

ArtichokesArugulaAsparagusBeetgreensBokchoyBroccoliBroccolirabeBrusselssproutsCabbage,alltypesCauliflowerCeleryCollardgreensCucumberDandeliongreensEggplantEndiveGarlic

GarlicGreenbeansJicamaKaleLettuce,alltypesMushrooms,alltypesMustardgreensOkraOnionsParsleyPeapodsPeppers,alltypesRadishesScallions/greenonionsSpaghettisquashSpinachSprouts(alfalfa,broccoli,mung,andsoforth)SummersquashSwisschardTomatoesTurnipgreensWaterchestnutsWatercressZucchini

Nutritional benefits: Besides helping to control weight and being loadedwith fiber, vegetables are also full of vitamins,minerals, and phytochemicals,fromcancer-fightinglycopeneintomatoestothealphabetsoupofvitamins—A,C,K—offeredbyvariousgreens,toiron-andcalcium-richonions.

Preptips:Youcanenjoythecrunchandconvenienceofeatingyourveggiesraw, though contrary to some beliefs, they’re not necessarily more nutritiousthantheircookedcounterparts.Infact,ifyousteam,grill,lightlycook,orroastyour vegetables, you may get an even bigger burst of disease-combatingcompounds,includinglycopenefromtomatoesandbeta-carotenefromcarrots.

Ifyou’renotbuyingorganicallygrownvegetables,besuretocarefullywashyourfoodstogetridofpesticideandotherchemicalresidues.

Howtoshop:Ithinkfreshisbest.

Servingsize:Youmayeatliberallyfromthislist.

Fruits

I’vegotasweettooth,andnodoubtsodomanyofyou.LatelyI’vebeenlovingpeanutbuttercookies,butfruitisafarbetterwaytosatisfythosesweetcravingsandbolsteryourhealthatthesametime.Atthestartofmyday,rightafterballetclassandbeforeIlaunchintosevenhoursofrehearsals,I’llgrabapieceoffruitforanenergyboostandsomethingrefreshingtonibbleon.

A really interesting study in the Society for Public Health Education’spublication found that thosewhokept fruit on their kitchen counter andmadesuretherewasn’tcandyorsodasittingnearbyactuallytendedtobeslimmer.Sokeepyourfruitbowlstockedandinplainsight.

ApplesApricotsBananasBerriesBlackberriesBlueberriesCranberriesRaspberriesStrawberries

CherriesDriedfruit(alltypes—aslongastheyareunsweetened)GrapefruitGrapesGuavaMangoMelon,allvarietiesNectarinesOrangesPapayasPeachesPearsPineapple

PineapplePlumsTangelosTangerinesWatermelon

Nutritional benefits: Fruits are a potpourri of vitamins, phytochemicals,andfiberthatleaveyoufeelingfullaswellasenhanceyourhealth.

Preptips:Grab,rinse,andeat.Or,chopupyourfavoritesandaddtoasalad.How to shop: First—fresh or frozen?Again, stick towhat’s fresh. Try to

pickthebrightest,mostcolorfulfruitsfromtheproducesection—thebrighterthecolor,thehigherthenutrientlevels.

Dried fruits arealsoahealthyoption.They’reanotheroneofmypreferredsnacks and make for a great companion to nuts. In fact, when they’re eatentogether,they’reevenmorepowerful,potentiallyloweringyourriskfordiabetesandcardiovasculardisease.Butbemindful:Driedfruitcanbehigherinsugarsandcaloriesthanfresh,sowatchhowmuchyoueat.

Nextup—organics:tobuyornottobuy?Nowadaysmostgrocerieshaveanorganicfoodsection.Thatmeansthemeats,vegetables,anddairyproductshavebeengrownorraisedwithnaturalfertilizersandinadherencetootherpracticesthatpreservetheenvironment.

If foods are labeled organic, they must meet standards set by the U.S.DepartmentofAgriculture.Thejuryisstilloutonwhetherorganicproductsarehealthierthanotherfoods,andtheycanadduptoamoreexpensivegrocerytab.But if you are concerned about the environment orwant to limit the pesticideresidueor additivesyou consume (particularly if youwill be eating the fruit’sskin),organicmightbeyourbestoption.

Servingsize:1piecewholefruit(apricots,peaches,etc.);1cupfreshberries,melonchunks(cantaloupe,honeydew,watermelon,andsimilar),tropicalfruitchunks(pineapple,mango,papaya,andsimilar),grapes,orcherries;¼cupdriedfruits.Have2servingsoffruitdaily.

FibrousStarches

Starchy foods are complex carbohydrates, which means they’re made ofnumerous sugar units bonded together. Starch occurs naturally in certain

vegetables, grains, and cooked dry beans and peas—all high-fiber foods.Althoughthisplanishigherinfatthansomeothermealplans,Idofitinstarchycarbs—thoughinlimitedamounts.

BeansandLegumes

BlackbeansChickpeas(garbanzos)CranberrybeansKidneybeansLentilsLimabeansNavybeansPinkbeansPintobeansWhitebeans

Nutritionalbenefits:Beansare fullof fiber,potassium,andprotein.Theyhelptokeepbadcholesterolincheck,tokeepyourheartbeatingstrong,andtheyhaveapowerfulcombinationofchemicalsthatmayloweryourriskofcancer.

Preptips:Beansaregreatinsoupsandstews,oryoucanseasonthemwithspicesandalittleonionandenjoy.

How to store: Put dried beans inside jars or plastic containerswith a lid,thenshelvetheminacoolspace.

Servingsize:½cupcookedbeansorlegumes.

StarchyVegetables

BeetsCarrotsCornParsnipsPeasPotatoesTurnips

TurnipsSweetpotatoesWintersquashes(suchasbutternutandacorn)

Nutritionalbenefits:Amixofthesestarchyveggiescanbeaboontoyouroverallhealth,whetherit’santioxidant-richcarrotsthatmayhelpprotectagainstcertain formsofcancer,or turnips,overflowingwithpotassium,whichhelp toregulatebloodpressureandcholesterol.

Preptips:Youcanmashthem,tosstheminsoups,orsteamandservethemasaside.

Howtoshop:Thegeneralruleisthemorevibrantthecolor,thefresherthevegetable.Alsomakesurethereisnoobviousbruisingorsplinteringoftheskin.

Servingsize:½cupstarchyvegetables.

WholeGrains

Thesearewholegrainsaswellassproutedbread,muffins,andbagels.Note:Anasteriskinthelistwillletyouknowwhichgrainsaregluten-free.

Amaranth*BranBrownrice*Buckwheat*CouscousInstantorquick-cookingoatmealMillet*PearledbarleyQuinoa*SproutedbreadSteel-cutoatsWhiterice*Whole-grainbread(100percentwhole-grain)Wildrice*

Nutritionalbenefits:Burstingwithfiber,wholegrainscanstrengthenyourheartbyreducingyourbloodpressureandbadcholesterol.Addingwholegrainstoyourmenucanalsohelpcontrolbloodglucoseandkeepyoufrombecoming

constipated.Preptips:Youcanboilacupofoatsforaturbochargingbreakfast,fillout

yourlunchwithaheartysideofcouscousorbrownrice,orsimmerquinoawithseafoodforamouth-wateringdinner.

Howtoshop:Readtheingredients.“Whole”shouldbeatthetopofthelist.Ifitisn’t,there’sastrongchancethatwholegrainsmakeuponlyasmallportionofwhateverfoodyouarebuying.

Servingsize:½cupgrains,cereals,rice,pasta;2slicessproutedorwhole-grainbread;1muffin;1wholewheatbagel.Haveonly1servingofanystarchyfooddaily(includingstarchyvegetables).

ExtrastoChooseinModeration

All-fruitjams

Barbecuesauce(low-sugar)

DrywinessuchasProsecco

Herbsandspices,alltypes

Horseradish

Hotsauces

Lemonjuice

Limejuice

Mayonnaise(fat-freeorlow-fat)

Mustard,alltypes

Naturalsweeteners(stevia,honey)

Nonstickvegetablesprays

No-sugar-addedpastaormarinarasauce

Nut-basedmilks(almond,cashew,andcoconutmilks)

Reduced-sugarketchup

Saladdressings(Homemadeisbest:Whisktogether2partsvinegarto1partextra-virgin

oliveoil.Addherbssuchasbasil,oregano,garlicpowder,andalittlesaltandpepperto

taste,andmixwell.)

Salsa

Soysauce(reduced-sodium)

Vinegars

HaveaCupofTea

Teahasbeenapartofritualandceremonyforcenturies.Andnotonly issippingacupsoothingandwarmingtothebody,butmanyherbalvarietieshavemedicinalpropertiesaswell.

Herearesometeastoconsider.Hibiscusandrose-hipteas,whicharereportedtostrengthentheimmunesystemandpreventhighbloodpressure

Lemongrassandmilk-thistleteas,whichaidindigestionanddetoxificationGingertea,whicheasesstomachtroublesandcoldsBlueberryleafteatohelpregulatebloodsugarGreenteaforitsantioxidantpropertiesFennelteaforgasandbloatingChamomileandlavenderteatoassistinrelaxationandsleep

HOWTOBREW

Teacanbepreparedfrombagsorlooseleaves,withboilingwaterpouredoverthetealeavesorbags.Itcanbeenjoyedhotorcold.Ifyouchoosebottledorcannedteas,avoidthosewithaddedsugar.Enjoyasmuchherbalteaasyoulike.Adrinkofhotwaterandlemonwhenyouwakeupcanbearefreshingandwelcomewaytostarttheday.

BALLERINABODYEATINGGUIDELINES

Trytostickwiththefoodsthatarelisted.Atbreakfast,lunch,anddinner,alwaysincludeatleastonefoodfromtheAct1list.Forlunchanddinneryou’llalsochooseanoptionfromtheAct2menu.Don’tskipmeals.Notonlycanskippingmealscauseyoutomissnutrientsimportantforyourhealthandperformance,butitcanalsoleadtoovereating.Youbecomesohungrythat“anythinggoes”andallyourgoodintentionscanflyoutthewindow.Oftentimesyouendupeatingthefirstthingyoucangrab,whichmaynotbeverynutritious.Donotstuffyourselforotherwisegettothepointofdiscomfortattheendofameal.Eatuntilyou’resatisfied;it’sokaytoleavefoodonyourplate.Avoidproblemfoods.Theseincludeliquidcalories(sodas),sweets,

anyfoodcontainingaddedsugar,processedpackagedfood,junkfood,fastfood,whiteflour,whitebread,artificialsweeteners,andtheoilsthatfallintheomega-6family,suchassoybean,cottonseed,sunflower,corn,andcanola.There’snothingwrongwithanoccasionalcheatlikeamuffinoracheesebiscuit.Butdoitsparingly.Youdon’twanttoundoallyourhardworkbygoingoverboardatasinglemeal.Trytoeatavarietyoffoodstomakesureyou’regettingthenutrientsthatyouneedandtokeepyourmealsinteresting.Stayhydrated,sincewaterisvitaltokeepingyourmuscleshealthyandtoburningfat.Drinkeighttoten8-ounceglassesofpurewaterdaily.Enjoytwosnackseveryday.

HowtoSnackHealthily

CarryYourOwn:It’sasmartideatocarryyourownsmallbitessoyoudon’t wind up grabbing whatever’s available—and often not sohealthy—whenhungerpangshit.LoadUponNutsandFruit:They’reeasytotuckinsideyourpocketorbag,really good for you, and filling enough that when you’re at themovies, you won’t be tempted to buy a bunch of candy at theconcession counter. Along with my nuts, I love dried fruit andbananas. And for a nice blend of salty and sweet, I’ll sometimespackabagofgrapesalongwithlightlysaltedair-poppedpopcorn.Down theWater:Youcan’tgowrongwithwater.It’sasugar-freeelixirthatyourbodycan’tlivewithout,anditalsohelpsquellyourhunger.Often when we think we want to eat, we’re really craving waterinstead.

HowtoEatWhileontheRoad

PackYourNutrition:Airportsarestartingtofeaturehealthieroptionsthanthe traditional burgersandpizza,but tobesafe—andsavea fewdollarswhileI’matit—IliketotakealongpackagedfoodthatIcanrely on to give my body what it needs, especially if I’m heading

overseas.Iusuallycarrypacketsofplainoatmeal,packagedtuna,wholewheatcrackers,andnuts.

HowtoDineOutandEatWell

Choose Wisely: It can be tough to stay committed to eating healthywhenyou’resurroundedbyotherdinersorderingdelicious-lookingsweetsandfriedfoods.Butyoucansummonthewillpowertosticktoyoureatingplanandstillfeelsatisfied.EvenifI’meatingatoneofmyguilty pleasures,RedLobster, I like to gowith options thatdon’thaveatonofemptycaloriesaddedtothem.Forinstance,I’llorder thecrab legsandagardensalad.Go for clean—apieceoffish that isn’t breaded or fried, a salad or vegetable, and quinoa,lentils,orcouscousinsteadofrice.

MyPerfectDay

I’d have a muffin or bagel slathered with scallion cream cheese,whichI’dwashdownwithanicedcoffee.Duringtheday,I’dnibbleoncashewsandmacadamianutsalongwithsomedriedpineappleandafewgrapes.Lunchwouldbeadeliciousspinachsaladtoppedwithpecans,goatcheese,driedcranberries,andalightvinaigrette.Dinner would be a piece of grilled salmon, with roasted onions,carrots,andbutternutsquashseasonedwithrosemary,garlic,andabitofsaltandpepper.SinceIwouldhavebeenconscientiousallday,hydratingconstantlywithwater, I’dhaveaglassofProseccoandmaybeapeanutbuttercookiefordessert!

PowerBooster

“MyPerfectDay”menuwouldbemy idealwhen itcomesto tastealone,butwhenIwantadeliciousmealthat’salsogoingtogivemeaburstofenergy topowerme throughmyworkout, theseare thefoodsIgofor:oatmealforbreakfast,aMediterraneanWrap(here)forlunch,andCoconutQuinoaandLentilCurry(here)fordinner.

Chapter9

MEALCHOREOGRAPHY

Here’smy blueprint for howyou can structure yourmeals, something I callmealchoreography.Likeaballetandourworkoutroutine,whichtakeamedleyof basic steps and build from there in combination and complexity, you’ll beable tomixandmatchavarietyof foods tomake sureyouenjoywhatyou’reeatingandyourtastebudsdon’tgetbored.Eatingarangeoffoodsalsoensuresthatyougetallthenutrientsyouneedforoptimalhealthandfatburningwithoutfillinguponfoodsthatmaynotbeashelpful.

You’llalsobeeatingforenergy.Eachmealinthisplanhasacombinationofprotein, carbohydrates, and fat to optimize your endurance, help make yourthinkinglasersharp,maximizeyourdigestivefunction,andkeepcravingsatbay.And to make your meal planning a little simpler, I’ve included suggestionscoveringtwenty-onedays.YoucanfindalltherecipesinChapter10(here).

ForBreakfast

Everyday,chooseoneofthesesevenoptions:

1.BranMuffin(here)withHigh-FiberBlenderJam(optional;here),6ouncesofGreek

yogurt,coffeeortea2.BallerinaSmoothie(here),coffeeortea3.Whole-grainbagelwith

High-FiberBlenderJam(here),apieceoffreshfruit,coffeeortea4.Whole-graintoast,a

cookedegg,apieceoffreshfruit,coffeeortea5.Granola(here)withalmondmilk,coffee

ortea6.OatmealwithBrownSugar(here),coffeeortea7.EggWhiteFrittata(here),

coffeeortea

ForLunch

ChooseAct1foods,plusAct2vegetables(preferablyraw).Example:tunaatopabedofrawsaladveggies,drizzledwithsaladdressing.

ForDinner

ChooseAct1foods,plusAct2vegetablesandastarchyplantfood.Example:grilledfish,greenbeans,andaservingofbrownrice.

ForSnacks

Choosetwodaily:

Apiece,orhandful,offreshfruit(anykind;myfavoritesaregrapes,blueberries,dried

mango,andbanana)Ahandfulofdriedfruitandahandfulofnuts(myfavoritesare

pistachios,almonds,andcashews)Ahard-boiledegg

Aservingofcheese,includingcottagecheese1cupyogurt

AhandfulofveggiesticksorkalechipsSushi(3to4pieces)

Seafood:oysters(2or3large),shrimp(5or6),clams(6or7),andanyfoodyoucan

sampleatarawbar

21-DAYBALLERINABODYMEALPLAN

Week1

Day1

BREAKFAST

Whole-grainbagelwith1tablespoonHigh-FiberBlenderJam(here)1pieceoffruit

Coffeeortea

SNACK1banana

LUNCHLargespinachsaladtoppedwithpecans,2to3slicesofavocado,⅓cupcrumbledgoat

cheese,anddriedcranberries,drizzledwithavinaigrettedressing(here)SNACK

1handfulofmacadamianuts

1handfulofmacadamianuts

DINNER

CitrusSalmon(here)RoastedVegetables(here)1glassofdrywhitewineorProsecco(optional)

Day2

BREAKFASTBranMuffin(here)6ouncesGreekyogurt

1tablespoonHigh-FiberBlenderJam(here),spreadonyourmuffinorstirredintoyouryogurtCoffeeortea

SNACK

1handfulofFruitandNutMedley(here)LUNCHColorfulShrimpCaesarSalad(here)SNACK

4MistyandMakeda’sBananaOatmealCookies(here)DINNERBakedwhitefish

½cupbrownrice

RoastedVegetables(here)

Day3

BREAKFAST

BallerinaSmoothie(here)Coffeeortea

SNACK

1mediumapple

LUNCH

UltimateVeggieBurger(here)SNACKKaleChips(here)DINNER

Grilledtofu

MashedButternutSquash(here)

Day4

BREAKFAST

Whole-graintoast

1cookedegg(poached,hard-boiled,soft-boiled,orscrambled)1pieceoffruit

Coffeeortea

SNACK

¼cupcottagecheesewithcut-uprawvegetables(cucumbers,babycarrots,broccoli,and

soforth,fordipping)LUNCH

MediterraneanWrapswithGardenPesto(here)SNACKYummusandVeggies(here)DINNER

BlackBeanSoupwithLimeShrimp(here)

Day5

BREAKFASTGranola(here)withalmondmilkCoffeeortea

SNACK2ouncestofu

4wholewheatcrackers

LUNCH

LoadedMockPotatoSoup(here)SNACKCarrotJuice(here)DINNER

FlounderwithSautéedKale(here)

Day6

BREAKFASTOatmealwithBrownSugar(here)Coffeeortea

SNACK1orange

LUNCHSandwichmadewith1miniwholewheatpita,4ouncestofuorslicedcheese,½roasted

pepper,1tablespoonlightmayonnaise,mustard,andlettuceSNACK

1handfulofFruitandNutMedley(here)DINNERSushiandseaweedsalad(atanAsianrestaurant),orifyou’reeatingathome,4ouncesof

bakedwhitefishandRoastedVegetables(here)

Day7

BREAKFAST

EggWhiteFrittata(here)Coffeeortea

SNACK

YummusandVeggies(here)LUNCH

SpinachandGoatCheeseSalad(here)SNACK

1cupcantaloupechunksorothermeloninseasonDINNERQuickSalsaChili(here)

GROCERYLIST:StaplestoHaveonHandforAll3Weeks

SpicesandFlavorings

Cardamom

Chilipowder

Cinnamon

Crushedredpepper

Cumin

Currypowder

DriedItalianspices(typicallyamedleyofbasil,oregano,rosemary,onionpowder,and

garlicpowder)Fishsauce

Ginger

Paprika

Pepper

Salts,includingseasaltandkoshersaltThairedcurrypaste

Turmeric

Vanillaextract

Whitepepper,ground

BakingIngredients

Bakingsoda

Coconutflour

Cornstarch

Rawcacaopowder

Unsweetenedcoconutflakes

Grains

Bran

Brownrice

Oatmealpackets(10-countpackage)Pankobreadcrumbs

Quinoa,redandwhite

Wholewheatcrackers(1box)

NutsandSeeds

Almonds

Cashews

Flaxseeds

Hempseeds

Macadamianuts

Pecans

Sesameseeds

Walnuts

SweeteningAgents

Agavesyrup

Brownsugar

Honey

Maplesyrup

Condiments

Applecidervinegar

Balsamicvinegar

Hotsauce

Lemonjuice(bottled)

Low-sodiumsoysauce

Reduced-sugarketchup

Redwinevinegar

Whitecookingwine

Whitewinevinegar

Fats,Oils,andSaladDressings

Almondbutter

CaesarDressing(homemade,here)Coconutoil

ItalianDressing(homemade,here)Lightmayonnaise

Mustard

Extra-virginoliveoil

RaspberryVinaigrette(homemade,here)Sesameoil

Tahini

Vegetablecookingspray

Vinaigrette(homemade,here)

Other

Coffee

Nondairymilk

Tea

Prosecco(1bottle,optional)

GROCERYLISTFORWEEK1

Vegetables

Arugula(16-ouncepackage)

Assortmentofrawveggies:cucumbers,babycarrots,broccoli,cauliflowerAvocado

Broccoli(1head)

Brusselssprouts(2to3packages,20ounceseach)Butternutsquash(1)

Carrots(2to3smallbags)

Cauliflower(2to3heads)

Chives(1package)

Flat-leafparsley(1bunch)

Basil(3packages,1.25ounceseach)Rosemary(1package)

Thyme(1package)

Garlic(2bulbs)

Greenbellpepper(1)

Kale(3to4packages,16ounceseach)Lettuce(1head)

Mushrooms(2to3)

Onions,whiteandyellow(6to7)Peas,fresh(1largebag)

Redbellpepper(2)

Redonion(1)

Romainelettuce(2heads)

Romatomatoes(2)

Scallions(1bunch)

Snowpeas(1bag)

Spinach(2packages,about16ounceseach)Babyspinach(2packages,16ounceseach)

Fruits

Apples(3to4)

Applesauce,unsweetened,24-ouncejarBananas(3)

Berries(1smallcarton),anytypeCantaloupe

1packageeachdriedapricots,driedcherries,driedcranberries,pittedprunes,dried

Missionfigs,choppeddates,Medjooldates,andraisinsLemons(1)

Limes(2)

Orange(1)

Otherfruitsasdesiredforsnacking

FruitJuice

Orangejuice(carton)

Prunejuice(bottled)

BreadsandCereal

Rolledoats(42-ouncecarton)

Whole-grainbagels(1)

Wholewheathamburgerrolls(1package)Loafofwhole-grainbread

Low-carbflourtortillas(1package)Wholewheatpitabread(1package)

NutsandSeeds

1packageeach(25ounces):almonds,cashews,dates,macadamianuts,pecans,and

walnuts

Seafood

Flounder(2fillets,4to5ounceseach)Salmon(1pound)

Shrimp(40)

Whitefish(2fillets,4ounceseach)

Dairy

Cottagecheese(smallcurd,16ounces)Goatcheese

Eggs(2cartons)

Mozzarellacheese(8ouncesfresh)Greekyogurt(12ounces)

Parmesancheese,grated

Smallcartonofheavycream

Smallcartonofhalf-and-half

Swisscheese,shredded

Other

Tofu(3packages)

Blackbeans(4cans,15ounceseach)Chocolatechips(1bag,12ounces)Kidneybeans

(1can,15ounces)

Chunkysalsa(2jars)

Dicedfire-roastedtomatoes(1can,14ounces)Roastedredpeppers(1jar,16ounces)

Tomatosauce(1can,15ounces)

Low-sodiumvegetablebroth(5cartons,32ounceseach)

Week2

Day8

BREAKFAST

BranMuffin(here)6ouncesGreekyogurt

1tablespoonHigh-FiberBlenderJam(here),spreadonyourmuffinorstirredintoyouryogurtCoffeeortea

SNACK1cupfreshstrawberries,slicedandtoppedwith2tablespoonsGreekyogurtsweetened

with1teaspoonhoneyLUNCH

TunaNiçoiseSalad(here)SNACK1Misty’sRawBarre(here)DINNER

FlounderwithSautéedKale(here)

Day9

BREAKFASTWhole-grainbagelwith1tablespoonHigh-FiberBlenderJam(here)1pieceoffruit

Coffeeortea

SNACK

1apple

LUNCH

TunaNiçoiseSalad(here)SNACKKaleChips(here)DINNER

CoconutQuinoaandLentilCurry(here)

Day10

BREAKFASTBranMuffin(here)6ouncesGreekyogurt

1tablespoonHigh-FiberBlenderJam(here),spreadonyourmuffinorstirredintoyouryogurtCoffeeortea

SNACK

1mediumorange

LUNCH

MediterraneanWrapswithGardenPesto(here)SNACK1handfulofFruitandNutMedley(here)DINNER

Tofu-VeggieStir-Fry(here)

Day11

BREAKFASTBallerinaSmoothie(here)Coffeeortea

SNACK1Misty’sRawBarre(here)LUNCH

ColorfulShrimpCaesarSalad(here)SNACK1apple

DINNERZoodlesPrimavera(here)

Day12

BREAKFAST

Granola(here)withalmondmilkCoffeeortea

SNACK

1cupfreshstrawberries,slicedandtoppedwith2tablespoonsGreekyogurtLUNCHSpinachandGoatCheeseSalad(here)SNACK

1Misty’sRawBarre(here)DINNERCitrusSalmon(here)Lentils(here)

Day13

BREAKFAST

OatmealwithBrownSugar(here)Coffeeortea

SNACK

1apple

LUNCH

ColorfulShrimpCaesarSalad(here)SNACKCarrotJuice(here)DINNER

MoroccanScallopswithQuinoa(here)

Day14

Day14

BREAKFASTEggWhiteFrittata(here)Coffeeortea

SNACK¼cupcottagecheesewithcut-uprawvegetables(cucumbers,babycarrots,andbroccoli)

LUNCH

LoadedMockPotatoSoup(here)SNACK1cupyogurt

DINNERCoconutQuinoaandLentilCurry(here)

GROCERYLISTFORWEEK2

Vegetables

Assortmentoffreshstir-fryAsianvegetables:scallions,redpepper(sliced),bokchoy,

broccoliflorets,andsoforthAssortmentofrawveggies:cucumbers,babycarrots,

broccoli,cauliflowerAvocados(2)

Carrots(2to3smallbags)

Cauliflower(1medium)

Celery(1bag)

Chives(1package)

Cilantro(1package)

Freshbasil(3packages)

Freshthyme(1package)

Fresnochili(2)

Garlic(2bulbs)

Greenbeans(4bundles)

Kale(2packages)

Kale,baby(2packages,16ounceseach)Leeks(1bunch)

Lentils,Frenchgreen,suchasduPuy(2bags,16ounceseach)Mushrooms(1small

carton)

Newpotatoes(8)

Onions(8to9)

Onions(8to9)

Redbellpeppers(6)

Redonion(1)

Romainelettuce(4heads)

Romatomatoes(6)

Saladgreens(3largepackages)Scallions(1bunch)

Spinach(2packages,16ounceseach)Babyspinach(3packages,16ounceseach)

Zucchini(4)

Fruits

Apples(4)

Berries,anytype(1carton)

1packageeachdriedapricots,driedcherries,driedcranberries,pittedprunes,dried

Missionfigs,choppeddates,Medjooldates,andraisinsLemon(2)

Lime(2)

Mango(2)

Orange(1)

Strawberries(2cartons)

Otherfruitsasdesiredforsnacking

FruitJuice

Coconutwater(4cartons,16.9ounceseach)Orangejuice(carton)

Prunejuice(48ounces)

Seafood

Flounder(2fillets,4to5ounceseach)Salmon(1fillet)

Seascallops(1½pounds)

Shrimp(48)

Tuna,packedinwater(8cans,3ounceseach)

BreadsandCereals

Low-carbtortillas(4)

Whole-grainbagel(1)

Dairy

Cottagecheese(1carton,16ounces)Eggs(2cartons)

Goatcheese

Greekyogurt(32ounces)

Mozzarellacheese,fresh(1package,8ounces)Parmesancheese,grated(1smallbag)

Swisscheese,shredded(1smallbag)

Additional

Blackolives,pitted(1can,6ounces)Tofu(3to4packages)

Low-sodiumvegetablebroth(4cartons,32ounceseach)Freshnaan

Tomatopaste(1can,6ounces)Coconutmilk(2cans,14ounceseach)

Week3

Day15

BREAKFAST

Whole-grainbagelwith1tablespoonHigh-FiberBlenderJam(here)1pieceoffruit

Coffeeortea

SNACK1cupfreshstrawberries,slicedandtoppedwith2tablespoonsGreekyogurtsweetenedwith1

teaspoonhoneyLUNCH

SpinachandGoatCheeseSalad(here)SNACK1Misty’sRawBarre(here)DINNER

Sushiandseaweedsalad(atanAsianrestaurant)or,ifyou’reeatingathome,TunaNiçoiseSalad(here)

Day16

BREAKFASTWhole-grainbagelwith1tablespooncreamcheese1pieceoffreshfruit

Coffeeortea

SNACK

4MistyandMakeda’sBananaOatmealCookies(here)LUNCHMediterraneanWrapswithGardenPesto(here)SNACK

1mediumapple

1handfulofalmonds

DINNERFlounderwithSautéedKale(here)

Day17

BREAKFAST

BallerinaSmoothie(here)Coffeeortea

SNACK

1mediumorange

LUNCH

2to3cupsarugulatoppedwith½cuphalvedgrapetomatoesand4freshmozzarellacheese

ballsanddrizzledwithItalianDressing(here)SNACKYummusandVeggies(here)DINNER

UltimateVeggieBurger(here)SweetPotatoFries(here)

Day18

BREAKFASTBranMuffin(here)6ouncesGreekyogurt

1tablespoonHigh-FiberBlenderJam(here),spreadonyourmuffinorstirredintoyouryogurtCoffeeortea

SNACK

1cupgrapes

1handfulofalmonds

LUNCHTunaNiçoiseSalad(here)SNACK

FruitandNutMedley(here)DINNERLoadedMockPotatoSoup(here)

Day19

BREAKFAST

OatmealwithBrownSugar(here)Coffeeortea

SNACK

YummusandVeggies(here)LUNCHCobbSalad(atarestaurant),nobacon,ham,orturkey,drizzledwithsaladdressing,anytype

SNACK

1cupgrapes

1handfulofalmonds

DINNERTofu-VeggieStir-Fry(here)

Day20

BREAKFAST

Whole-graintoast

1cookedegg

1cookedegg

1pieceoffruit

Coffeeortea

SNACK1pear

LUNCHBrown-baglunch:2slicesofwhole-grainbread,2teaspoonsmustardasspread,2slicesof

cheese,½cuplettuce,and2slicesoftomatoSNACK

CarrotJuice(here)DINNERSushiandseaweedsalad(atanAsianrestaurant)or,ifyou’reeatingathome,UltimateVeggieBurger(here)andSweetPotatoFries(here)

Day21

BREAKFAST

Granola(here)withalmondmilkCoffeeortea

SNACK

1handfulofalmondsorothernutsLUNCHBlack-beanburrito:1tortillafilledwith½cupmashedorfat-free“refried”blackbeans,salsa,2

tablespoonsgratedreduced-fatcheese,andchoppedtomatoSNACK

1cupmelonballstoppedwithchoppedmintDINNERBlackBeanSoupwithLimeShrimp(here)

GROCERYLISTFORWEEK3

Vegetables

Assortmentoffreshstir-fryAsianvegetables:scallions,redpepper(sliced),bokchoy,

broccoliflorets,andsoforthArugula(1package,16ounces)Avocados(2)

Carrots(1bag,1pound)

Cauliflower(1head)

Chives(1package)

Basil(6packages,enoughfor2cupspacked)Garlic(3bulbs)

Grapetomatoes(1package)

Greenbeans(2largebundles,enoughfor4cups)Kale(1bag,16ounces,or2bundles)

Lettuce(1smallhead)

Mint(1package)

Newpotatoes(8)

Onion(8to9)

Parsley(1bunch)

Peas,fresh(1largebag,enoughfor4cups)Redbellpepper(1)

Redonion(1)

Romatomatoes(6)

Saladgreens(1package)

Mixedgreens(2packages,16ounceseach)Babyspinach(3packages,16ounceseach)

Sweetpotatoes(4large)

Tomato(1)

Fruits

Apples(2)

Bananas(2)

Berries,anytype(1smallcarton)Grapes(1bunch)

1packageeachdriedapricots,driedcherries,driedcranberries,pittedprunes,dried

Missionfigs,choppeddates,Medjooldates,andraisinsMelonballs(1carton)

Lemon(1)

Lime(2)

Lime(2)

Orange(1)

Pear(1)

Strawberries(1carton)

Otherfruitsasdesiredforsnacking

BreadsandCereal

Rolledoats(1carton,42ounces)Whole-grainbagel(2)

Wholewheathamburgerrolls(8)Low-carbflourtortillas(5)

Seafood

Flounder(2fillets,4to5ounceseach)Shrimp(16jumbosize)

Cannedtuna,packedinwater(8cans,3ounceseach)

Dairy

Eggs(1carton)

Americancheese(2slices)

Creamcheese(1package,4ounces)Goatcheese

Greekyogurt(12ounces)

Mozzarellacheeseballs(4fresh)Mozzarellacheese(8ouncesfresh)Parmesancheese,

grated

Reduced-fatcheese(1smallbag,shredded)Swisscheese(1smallbag,shredded)Heavy

cream(1smallcarton)

Additional

Tofu(1package,16ounces)Blackbeans(6cans,15ounceseach)Fat-freerefriedblack

beans(1can,15ounces)Fire-roastedtomatoes,diced(1can,14ounces)Blackolives,

pitted(1can,6ounces)Low-sodiumvegetablebroth(5cartons,32ounceseach)

Chapter10

BALLERINABODYRECIPES

Ilovetocook.WhetherI’mpickingoutafreshpieceoffishatthesupermarketor chopping up vegetables in my kitchen, planning and preparing a meal formyself and the people I love give me a lot of joy. It’s all the more specialbecauseIrealizehowessentialgoodnutritionistohavingthehealthandenergyweneedtoaccomplishanyandeveryendeavorwewanttotakeon.

IbegantoexperimentinthekitchenoutofnecessityasItriedtofigureoutwhich foodswere best formy body. But I soon discovered that cookingwasanotheroutletformycreativityasIimprovisedanewdishorreinventedanoldfavoritewithanewblendofseasoningsandherbs.Ialsoappreciatedseeingthereactionsofmyfriendswhen theyenjoyedsomething I’dwhippedup,and thecamaraderieofsittingwithpeopleIcareabout,talking,laughing,andsavoringagoodmeal.

Ialsolovetoeat!Iknowthatmanyofusworrythatwe’llhavetosacrificetasteandthepleasurethatcomesfromdivingintoalusciousplateoffoodwhenwe’re focused on becoming our healthiest selves. But one of the great thingsabout cooking is that you know every ingredient—every pop of spice, everydropofsweetness—thatisgoingintothepot,soyoucanmakeyourfoodtastyandfeelconfidentthatwhatyou’reeatingisasgoodforyouasitisdelicious.

Here,Iofferrecipesthatarediverseenoughthatyouwon’tgetbored,healthyenoughtomoveyouclosertoyourfitnessgoals,anddelectableenoughthatyouwon’tfeeldeprived.BecauseIbelieveourjourneytolookingandfeelinggreatshouldn’tbeblockedbya lotofunnecessaryobstacles, I’vealso tried tomakesurethatnoneoftheserecipestakeatonoftimetoprepare.Still,youwillneedtocarvealittletimeoutofyourdaytospendinthekitchen.Ihopeyou’llagreethatit’stimewellspent.

CurtainRaiser

Breakfastisthewaywekick-startourday,makingsurewe are fully energized as we head out the door. Onweekdays, I like a bite that gives me a morning jolt,keeping me focused in ballet class and helping mepower through my exercises. Typically that means awarmmuffin or a steaming cupof oatmeal.But duringthe weekend, when I have a little more time, I love toblendsomehomemade juiceorwhipupanice frittata.It’sanespeciallydeliciouswaytostarttheday.

OATMEALWITHBROWNSUGAR

Makes1serving

This isasimplebutyummymeal—Imake itnearlyeverymorning.Youcan use plainQuaker oatmeal or any other brand you prefer. I usuallyaddtwotablespoonsofflaxseed,asecondgreatsourceoffiber.Oneofthe best things about oatmeal is that on a day when you have apresentationoranexam,afewspoonfulscanhelpsharpenyourmemoryandconcentration.Soevenwhenyou’re inahurry,warmupacupandenjoy.

1packet(singleserving)Quakeroatmeal1teaspoonbrownsugar

2tablespoonsflaxseed

Follow the instructionson thepackage formaking1servingof theoatmealofyour choice. Add the brown sugar and flaxseed. Or, if you prefer, you canreplace the sugarand flaxseedwithahandfulof iron-boosting raisins,nuts,oranotheroneofyourfavoritesourcesoffiber.

GRANOLA

Makesabout10servings(10cups)

What’sfunabouthavinghomemadegranolaaroundisallthethingsyoucandowith it! A quick breakfast for me would be a handful of granola over Greekyogurt.Or, forasweetsnack thatgivesyouaburstofenergy,youcan trymygranolaandpeanutbuttermix.IstartedmakingthiswhenIwasaboutnineteen,andIprepareitoftenbecauseit’ssosimpleanddelicious.Lineabowlwithtwoor three tablespoons of peanut butter, then pour a couple of handfuls of thisgranolaon top.Drizzle insomehoney ifyouwantsomeextrasweetness, thenmix it all together and dive in with a spoon. It’s like dipping into a bowl offudge,butinsteadofalotofsugarandfat,you’regettingahealthy,nuttydoseoffiberandprotein.Aglassofalmondmilkonthesidemakesthistreatcomplete.

3cupsrolledoats(notinstant!)3tablespoonsbrownsugar½teaspoongroundcinnamon¼teaspoonkoshersalt

⅓cuphoney¼cupextra-virginoliveoil1teaspoonvanillaextract½

cupsmall-dicedriedfruit½cupcoarselychoppedrawortoastednutsorseeds

Preheattheovento300°Fandarrangearackinthemiddle.Place theoats, brown sugar, cinnamon, and salt in a largebowl and stir to

combine.Combine thehoney,oil, andvanilla in a smallbowland stiruntil blended.

Pour the honey mixture over the oat mixture and blend until the oats arethoroughlycoated.

Spreadthemixtureinathin,evenlayeronarimmedbakingsheet.Bakefor15minutes, thenstirandcontinuebakinguntil thegranola isverylightgoldenbrown,5to15moreminutes.

Place the baking sheet on a wire rack and cool the granola to roomtemperature,about20minutes,stirringoccasionally.Thegranolawillhardenasitcools.

Mixthefruitandnutsorseedsintothegranola.Youcanstoreleftoversinanairtightcontainerandkeepitinyourpantryfor

later.

EGGWHITEFRITTATA

Makes2servings

When I started seriously dating Olu, this was one of the first dishes Icooked for him. It’s quick and super easy to make, which is great onmornings when you are rushing out the door. But the cheese andvegetables turn it into a savory gourmet bite that your guestswill thinktookalotmoretimetoprepare!

Vegetablecookingspray2to3mushrooms,sliced1handfulfreshspinach1cupeggwhites(8whites)Koshersalt

2tablespoonsgratedParmesancheeseHotsauce(optional)

Preheattheovenortoasteroventobroil.Spritza7-inchoven-safenonstickfryingpanwithcookingsprayandwarm

overmediumheat.Addthemushroomsandcookfor2to3minutes,turningonceortwice.Tossinthefreshspinachandcookfor1to2minutes,oruntilthespinachhas

wilted.Whisktheeggwhitesinabowluntillightandfrothy.Addapinchofkosher

saltandaddtheeggwhitestothefryingpan.Sprinklewith1tablespoonoftheParmesan.Lettheeggwhitescookundisturbeduntiltheedgesstarttocookthroughand

turnasolidwhite.Gentlylift theedgesoftheeggwhitesandtilt thepansotheuncookedegg

whiterunsunderthecookedpart.Cookforanotherminute.Transferthefryingpantotheovenandbroilfor2to3minutesoruntil the

eggshavepuffedandcookedthrough.Removefromtheovenandsprinklewiththe remaining 1 tablespoonParmesan cheese.Cut intowedges and servewithhotsauceifdesired.

BRANMUFFINS

Makes12muffins

Along with oatmeal, muffins are my go-to morning meal. There’ssomethingcomfortingandparticularlysatisfyingaboutalusciousmorningpastry,butthegreatthingabouttheseparticularmuffinsisthatthebranis also really good for you, and the honey and applesauce give themuffinsjustenoughsweetness.

½cupcoconutflour¼cupbran½teaspoonbakingsoda¼teaspoonsalt6eggs¼cupcoconutoil½cuphoney¼cupunsweetenedapplesauce1teaspoonvanillaextract

Vegetablecookingspray

Preheattheovento350°F.Inasmallbowl,combinetheflour,bran,bakingsoda,andsalt.In amediumbowl,whisk the eggs.Mix in the oil, honey, applesauce, and

vanilla.Add the flourmixture andmixwell. Let sit for 5minutes so that thecoconutflourcanabsorbtheliquid.

Spraya12-cupmuffintinwithcookingspray.Pourthebatterintothemuffintins,fillingeachmuffintinthree-quartersfull.

Bakefor25to30minutes,oruntilbrown.Letthemuffinscoolbeforeserving.Extramuffinscanbestoredinanairtight

containerintherefrigeratorforupto7days.

Intermezzo

Bylunchtime,notonlyareyouhungry,butyouprobablyneedamiddaybounce.Sincemostofusstillhavehoursofworktodo,classestotake,anderrandstorunbeforewecanwrapthingsupandheadhome,trytokeeplunchlightbutfullofflavor,withingredientsthatwillgiveyouaburstofenergy.Imayhaveawrapfullofveggiesandcheese, a rich bowl of soup, or a refreshing plate ofsushi.

Whatever’s on the menu, try not to skip your middaymeal. During a whirlwind of a day, lunch can be apleasantandenergizinginterlude.

BLACKBEANSOUPWITHLIMESHRIMP

Makes4servings

This soupwas one of the first recipes I felt really confident cooking. Ittastesgreatand is filling. I learned it fromoneof thecookbookswrittenbycelebritychefRachaelRay,andwhenIappearedonhershowaspartofmyrolewiththePresident’sCouncilonFitness,SportsandNutrition,RachaelandIgottomakeittogether.Overtheyears,I’veaddedmyowntoucheshereand there—a littlemorespice,a little lesssalt—andusedveggiebrothinsteadofchicken.

FORTHESOUP

2tablespoonsextra-virginoliveoil1onion,chopped3clovesgarlic,chopped1teaspooncumin2tablespoonschilipowderSaltandpepper2(14-ounce)cansblackbeans,rinsedanddrained1(14-

ounce)candicedfire-roastedtomatoes½cupheavycream

5cupslow-sodiumvegetablebrothHotsauce

FORTHESHRIMP

1clovegarlic,chopped3tablespoonsextra-virginoliveoilZestandjuicefrom2

limes(makezestbyscrapingthelimesagainstagrater)½teaspooncrushedredpepper

¼cupchoppedparsleySalt16jumboshrimp,peeled,deveined,andbutterflied

MAKETHESOUP

MAKETHESOUPIna souppotheat theoliveoilovermedium-highheat.Add theonion,garlic,cumin, chili powder, and salt and pepper to taste. Stir and cook for a fewminutes,untiltheonionsbecometender.

Add the black beans to the onionmixture. Use a rubber spatula or potatomashertomashhalfthebeans.

Pourinthetomatoes,heavycream,andvegetablebroth.Letthesoupcometoa boil. Once it’s boiling, reduce the heat to a simmer and cook for about 11minutes,stirringoccasionally.

MAKETHESHRIMPIn a large bowl, combine the garlic with the olive oil, lime zest, crushed redpepper,parsley,andasprinkleofsalt.Addtheshrimptothismixtureandtossthemuntiltheyarecoated;removetheshrimp.

Heat a skillet overmedium-highheat.Add the shrimpand cook for 2or 3minutes.Fliptheshrimp,addthelimejuice,andcookforanotherfewminutes,untiltheshrimpareopaque.

Addthehotsaucetothesoupandadjustthesaltandpeppertoyourtaste.Ladlethesoupinto4bowlsandtopeachwith4shrimp.

SoloStarsandNibbles

Thesearesomeofmyfavoritesnackstosimplyeatbythemselves:Cottagecheese Yogurt Veggiestickchips Sushi(especiallylobsterrolls!)Nuts such as pistachios, almonds, and cashews Any kind of fruit, butparticularly grapes, blueberries, dried mango, and bananas Seafood—oysters,shrimp,clams,andprettymuchany foodyoucansampleata rawbar

SPINACHANDGOATCHEESESALAD

Makes4servings

I love a salad that combines a bunch of my favorite foods, dried fruit,nuts,andafewfluffydollopsofgoatcheese.WhenIeataplateof thissalad,Ialwaysfeelsatisfiedbutneverstuffed.Youcanhavefunmixingandmatchingthetoppings.Maybetossinsomecranberries.Oryoucanaddfishorshrimpandhavethissaladfordinner.

2(6-ounce)packagesfreshbabyspinach,chopped½cupdriedcherries½cupwalnuts,chopped½cupgoatcheese,crumbled½redonion,finelychoppedRaspberryVinaigrette(here)

Dividethespinachamong4plates.Topwiththecherries,walnuts,cheese,andonion.Drizzleeachplatewith1tablespoonofhomemaderaspberryvinaigrette.

ROASTEDVEGETABLES

Servingsvary:planforeachpersontogetahandful,oraboutacup,of

vegetables

Ithinkroastingreallybringsouttheflavorofvegetables—carrotsandsnowpeasbecomeabitsweeter,Brusselssproutstasteabitmorenutty.Grabanyandeveryvegetableyoulove.Someofmyfavoritesaresuggestedhere.

Carrots,peeledOnion,preferablyyellowBrusselssproutsBroccoliCauliflowerSnowpeasExtra-virginoliveoilSaltandpepperSeveralsprigsthymeSeveralsprigsrosemary

Preheattheovento375°F.Cut your vegetables. It’s important to make sure all ingredients are pretty

muchthesamesize(suchas1-inchchunks)sothattheycookevenly.Placethecutvegetablesonlargebakingsheet.Drizzlewitholiveoil,season

withsaltandpepper,andthentossinthethymeandrosemary.Getyourhandsinthere and mix well so that the vegetables are coated with the oil and evenlyseasoned.

Place in the oven and roast for 1 hour, or until vegetables are tender andbrowned slightly. Every 20 minutes, stir and turn the vegetables for evenroasting.

Removefromoven.Removeherbsprigsandserve.

EatMindfully

Lifemovesfast,whichiswhyit’ssoimportanttotrytobepresent,inthemoment,asoftenaswecan—notjustwhenwe’retakingawalk,listeningtoasongthatwelove,orcatchingaglimpseofabeautifulsunsetaswedrivehome.It’sgreattobemindfulwhenwesitdowntoenjoyamealaswell.

Take it slow.Eating slowly isbetter for yourdigestion, allowsyou to reallyrelish the flavors you’re tasting, andcanhelp you realizewhenyou’re trulyfull. When we eat unconsciously we may fill ourselves up more than weshould,andwe’llfeeluncomfortablelater—eitherwhenwetrytogotosleepwithabloatedstomach,orwhenourclothesstarttofeeltighterthanwewantthemtobe.Put thespotlightonyour foodand friends.Turnoff the television,put yoursmartphoneonvibrateormute,andturnoffyourlaptop.Focusyourattentioninsteadonthemealinfrontofyou,andifyou’rediningwithfriendsorfamily,ontheconversationyou’rehaving.Mealsgiveusachancetoreplenishourphysical energyandcatchupwithour lovedones.Moments like thoseareprecious,solet’strytoappreciatethem.

LENTILS

Makes4servings

This recipewashandeddown tomebya close friendwho isa formerballerinawithABT.SheandIbothlovetocook,soabouttenyearsago,westartedacookingcompetition.Itgrewsobigthat itbecameatwice-yearlycompanyevent.HerlentilsareonerecipeI’llgiveherthewinfor!

½poundFrenchgreenlentils(suchasduPuy)¼cupextra-virginoliveoil

2onions,preferablyyellow,chopped(about2cups)2leeks,whiteandlightgreenpartsonly,chopped(about2cups)1teaspoonfreshthymeleaves,chopped(about2sprigs)2teaspoonskoshersalt

¾teaspoonfreshlygroundblackpepper4clovesgarlic,minced(about1tablespoon)4stalkscelery,chopped(about1½cups)3carrots,chopped(about1½cups)1½cupslow-sodiumvegetablebroth2tablespoonstomatopaste

2tablespoonsredwinevinegar

Placethelentilsinaheatproofbowlandcoverwithboilingwater.Setasidefor15minutes,thendrainandreserve.

Meanwhile, heat the olive oil in a sauté pan over medium heat, add theonions,leeks,thyme,salt,andpepper,andcookfor10minutes,untiltheonionsare translucent. Add the garlic and cook for 2moreminutes. Add the celery,carrots, vegetable broth, and tomato paste.Add the drained lentils to the pan,thencoverandsimmeroverlowheatfor20minutes(untilthelentilsaretender).Addthevinegarandseasonwithadditionalsaltandpeppertotaste.

TUNANIÇOISESALAD

Makes4servings

Tunaisoneofthoseversatileingredientsthat’sasgreatbyitselfasitisinarecipelikethis,whereit’scombinedwithabunchofvegetables.Youcanpreparethisthenightbefore,putitinanairtightcontainer,andtakeitwithyoutoclassorwork.

6cupswell-packedmixedgreens2cupsgreenbeans,boiledorsteamed½mediumonion,

diced(about½cup)4newpotatoes,boiledandquartered2Romatomatoes,cutintowedges

1ripeavocado,peeledandcutintothinpieces12blackolives,pitted

4(3-ounce)canstuna,packedinwater(12ounces)Bottledoilandbalsamicvinegarsaladdressing,ormakeyourownbymixing2partsextra-virginoliveoilto1partbalsamicvinegar

Dividethegreensamong4dinnerplates.Topeachplatewithequalportionsofgreenbeans,onion,potatoes,tomatoes,avocado,olives,andtuna.Drizzleabout1tablespoonofdressingovereachsaladandserve.

COLORFULSHRIMPCAESARSALAD

Makes4servings

Agoodmealengagessomanyofoursenses.It’snotjustourtastebuds.IlovewhenmykitchenfillswiththearomasofwhateverI’mcooking,andabeautifullyplatedmealcanresembleaworkofart.Thissalad,withitsflecksofredbellpepper, juicypinkshrimp,andbrightlycoloredcarrots,looksasgoodasittastes.

2headsRomainelettuce,tornintopieces½mediumonion,chopped(about½cup)1redbellpepper,cutintostrips(about1cup)2carrots,grated(about½cup)24cookedshrimp

CaesarDressing(here)

Dividethelettuceamong4dinnerplates.Topeachplatewithequalportionsofonion, bell pepper, carrot, and shrimp. Drizzle 1 tablespoon of dressing overeachsaladandserve.

MEDITERRANEANWRAPSWITHGARDENPESTO

Makes4servings

Thesewrapsaregreattopackandcarryforapicnicinthepark,lunchatyouroffice,or that longdriveorplane ridewhenyoudon’twant tobuyfoodattheairportoratareststopalongtheroad.

FORTHEPESTO

1clovegarlic⅓cupwalnuts,chopped¼cupgratedParmesancheese

2cupswell-packedfreshbasil½teaspoonsalt⅓cupextra-virginoliveoil

FORTHEWRAPS

4low-carbflourtortillas8ouncesfreshmozzarellacheese,slicedinto8thinslices2Romatomatoes,slicedinto8thinslicesSeveralleavesofarugulaorothergreenleafyvegetable

MAKETHEPESTOIn ablenderor foodprocessor, combine thegarlic,walnuts, cheese, basil, andsalt.Slowlypourintheoilasyoupulsetheingredientsuntiltheycombineintoapaste.Addalittlemoreoil,ifnecessary,tomakeasmoothpaste.Transfertoabowl.

MAKETHEWRAPSSpreadeachtortillawithabout6tablespoonsofthepesto.Topwith2slicesofcheese,2slicesoftomato,andafewleavesofarugula.Rolleachtortillatightlyintoawrapandserve.Refrigerateanyleftoverpestoforupto3days.

SALADDRESSINGS

ITALIANDRESSING

Makes½cup

2tablespoonswhitevinegar2tablespoonschoppedfreshparsley1tablespoonfreshlemonjuice1teaspoondriedbasilPinchdriedoregano2clovesgarlic,minced6tablespoonsextra-virginoliveoilSaltandfreshlygroundpepper

Inasmallmixingbowl,whisktogetherthevinegar,parsley,lemonjuice,basil,oregano, andgarlic.Add theoliveoil in a steady streamwhilewhisking.Addsaltandpeppertotaste.Serveimmediatelyoverfreshgreens.

VINAIGRETTE

Makes½cup

1teaspoonDijonmustard1teaspoonmincedfreshgarlic2tablespoonschampagnevinegar1teaspoonsalt

½teaspoonblackpepper½cupextra-virginoliveoil

In a small bowl,whisk together themustard, garlic, vinegar, salt, and pepper.Whilewhisking,slowlyaddtheoliveoiluntilthevinaigretteisemulsified.

RASPBERRYVINAIGRETTE

Makes1cup

½cupwhitewinevinegar¼cupextra-virginoliveoil¼cupfreshraspberries2teaspoonshoney

Combinealltheingredientsinblenderorfoodprocessorandblenduntilsmooth.Storeinthefridgeforupto4days,thoughitisbestwhenusedfreshlymade.

CAESARDRESSING

Makes1¾cups

2clovesgarlic,finelychopped2tablespoonslemonjuice2teaspoonsDijonmustard2teaspoonsWorcestershiresauce1cupmayonnaise

⅓cupextra-virginoliveoil½cupshreddedParmesancheese1teaspoonanchovypaste¼teaspoongroundblackpepper

Combine the garlic, lemon juice, mustard, and Worcestershire sauce in amediumbowl.Whisk in themayonnaise,oliveoil, cheese, anchovypaste, andpepperuntilthoroughlycombined.

Coda

I think dinner puts a nice, final flourish on the day.Cooking allows you to decompress, giving you a littlebreakfromwork,studies,andalltheotherto-dosthatfillyourmind.And if you’re sitting downwith friends andfamily,dinnergivesyouachance tocatchupwith theones you love and get rejuvenated physically—andemotionally—forthenextday.

FLOUNDERWITHSAUTÉEDKALE

Makes4to5servings

ThiswasthefirstdishI taughtOlutomake.Flounder isa light fishthatcooks quickly and doesn’t need a ton of seasoning to bring out itspleasant flavor.Kale ismy faux version of collard greens.Collards aremy favorite dish tomake on holidays, but they take a while to cook. Iused to drop in a hamhock or turkey leg backwhen Iwas still eatingmeat,butnowIcansatisfymycollardscravingswiththiskalerecipeanydayoftheweek,andIenjoyhavingitwiththeflounderinsteadofpoultryorpork.

FORTHEKALE

2tablespoonsextra-virginoliveoil1onion,diced,preferablyyellow1tablespooncrushedredpepper,orasmuchasyoulike4clovesgarlic,diced

2bundleskale4cupslow-sodiumvegetablebrothSplashwhitewine

vinegarSaltandpepperHotsauce

FORTHEFLOUNDER

2tablespoonsextra-virginoliveoil2filletsflounderSaltandpepper

MAKETHEKALEHeatalargepotoverhighheat.

Drizzle the olive oil into the pot.Add the choppedonion and cookuntil itturnstranslucent,about3to4minutes.

Add thecrushedredpepperandgarlic.Cookuntil thegarlic turns fragrant,about1minute.

Tearthekaleleavesrightoffthespinewithyourhandssothattheleavesare

inequal-sizepieces,andaddthekale to thepot.Pour thevegetablebrothoverthekaleandbringtoaboil.

Addthewhitewinevinegaralongwithsaltandpepper.Reducetheheattoasimmerandletcookfor40minutes.

Usingtongsoraslottedspoon,placethesautéedkaleonaplateandaddhotsaucetotaste.

MAKETHEFLOUNDERAbout15minutesbeforethekaleisfinishedcooking,preparetheflounder.Heattheoilinamediumnonstickskilletovermedium-highheat.Seasonthefishwithsaltandpepperandaddittotheskillet,skinsideup.Cookuntilgoldenbrown,about3minutes.Turnthefishoverandcontinuecooking2to3minutesmore.Removethefishfromtheskilletandserveimmediatelyoverthesautéedkale.

Opening-NightGala

Nourishingyourbody,enjoyingaflavorfulmeal,andspendingtimewithlovedonesareallspecialmoments.Sowhynotmakediningathomeas festive, fun,andelegantaseatingout?Food is fuel,buteatingisalsoapleasure.

Setaside theplastic jug,andfillagracefulcarafewithwater instead.DrinkyourH2Ooutofawineglass.

Buyasetofcolorfuldishes.Then, insteadofsaving them for theholidays,recognizethateverydayyouarealiveandworkingtowardyourgoals isanoccasionworthcelebrating.Useyour“goodchina”toplateyourAct1andAct2foods. Even if you’re in a dorm room, eating off a tray, or at a desk that alsofunctionsasyourkitchentable,makeitbeautiful.Decorateitwithcandles,orfillacuporvasewithyourfavoriteflowers.

CITRUSSALMON

Makes4servings

This light, flavorful fish dish has become a real staple in my dinnerrepertoire. It’s Olu’s favorite meal, and I’ve cooked it so often I couldprobablymakeitinmysleep!Oneofthejoysofcookingisbeingabletoimprovise,andsoIvarytheamountofeachingredientIputinthecitrusmarinade. I taste and adjust the recipe towhatever I prefer that day. Ialso like to give the sauce, made from the marinade, a lot of time tosimmersothatithasachancetoreallythicken.I’llhaveitonthestove,bubblingaway,whilethefishisbroiling.

1cuporangejuice1cupbrownsugar,packed¾cuplow-sodiumsoysauce1

tablespoongroundwhitepepper1teaspoonsalt1tablespoonwhitewinevinegar1bunchscallions,thinly

sliced1poundsalmonfillets,skinon

Combine the orange juice, brown sugar, soy sauce, pepper, salt, vinegar, andscallionsinalargebowlandwhiskwell.

Pourabouthalfofthismixtureintoabakingdishandaddthesalmonfillets,making sure they are completely covered with the marinade. Cover andrefrigeratefor20minutes.

Preheatthebroilerwhilethesalmonismarinating.Pourtheremainingmarinademixtureintoasmallsaucepan.Cookoverlow

heatfor25to30minutes,untilthickened.Coverthebottomofanoven-safecasseroledishwithatinybitoftheliquid

inwhich the salmonwasmarinated. (Discard the rest of themarinade liquid.)Place themarinatedsalmonin thedish,skinsidedown,andbroil forabout12minutes,oruntilthesalmonflakeswhentestedwithafork.

Pourthesauceoverthesalmonandserveimmediately.

MASHEDBUTTERNUTSQUASH

Makes4servings

Thisdishmayremindyouofcandiedyamswithitssyrupysweetnessandcreamy texture, but it packs fewer calories. It’s a great side dish toflounder or another light fish. It’s also filling and satisfying enough toenjoyallonitsown.

1largebutternutsquash,peeled⅓cupmaplesyrup½teaspoonsalt¼teaspoonpepper2tablespoonshalf-and-half

Cutthesquashinto1-to2-inchcubesandplacetheminalargepot.Fillthepotwith enoughwater to cover the squashby about an inch.Bring to a boil overhighheat.Coverandreducetheheattomedium-low;simmeruntilthesquashistender,about10to25minutesoruntilyoucanpierceiteasilywithafork.

Drainthesquashandtransferittoamixingbowl.Addthesyrup,salt,pepper,andhalf-and-half.Mashwithapotatomasherorelectricmixeruntilthesquashistheconsistencyofmashedpotatoes.

QUICKSALSACHILI

Makes4servings

Thisheartychiliisgreattoeatonacoldevening.Itincludestofuinsteadof meat, but you can also choose to skip the protein entirely and justsavortheflavorsoftheveggiesandspices.

Vegetablecookingspray1poundgroundtofu1mediumgreenbellpepper,chopped(about1cup)2

cupschunkysalsa1(15-ounce)cantomatosauce1tablespoonchilipowder

1teaspooncumin1(15-ounce)cankidneybeans,rinsedanddrainedSalt

andpepper

Spray a skilletwith cooking spray.Add the tofu and cook overmedium heatuntilbrowned,about6to8minutes.

Transferthetofutoasouppot.Addthebellpepper,salsa,tomatosauce,chilipowder,cumin,andbeans,andseasonwithsaltandpepper.Cover,increasetheheattohigh,andbringtoaboil.

Reduce the heat and simmer for 20minutes. Ladle into 4 soup bowls andserve.

MOROCCANSCALLOPSWITHQUINOA

Makes4servings

Thisdish resemblesa lightstewand featuressomeof the foods I lovemost.Thequinoa,agreat fiber-filledalternative towhite rice,goeswellwith the delicate flavor of the scallops. The figs lend just a hint ofsweetness, and the pungent spices—cardamom, turmeric, ginger—transportyoutoafarawayplace.

½teaspoonturmeric½teaspoonginger¼teaspoongroundcinnamon¼teaspooncardamom4tablespoonsextra-virginoliveoil½mediumonion,

preferablyyellow,chopped(about½cup)1½poundsseascallops,patteddry3cupslow-sodiumvegetablebroth1cupwhitecookingwine6well-packedcupsbabyspinach8driedMissionfigs,chopped1cupuncookedquinoa

Saltandpepper

Combinetheturmeric,ginger,cinnamon,andcardamominasmallbowl.Heat the olive oil in a large skillet overmedium heat. Add the onion and

sautéuntiltender,about5minutes.Addthespiceblendandsautéforanother30seconds.

Increase theheat tomedium-high.Add thescallops to theskillet, andcookuntiltender—about2minutesoneachside.Add1cupofthebrothandthewineto the skillet. Reduce the heat and simmer. After about 3minutes, stir in thespinachandfigs.Cookuntilthespinachiswilted,about2minutes.Turnofftheheat.Drainoffanddiscardexcessliquid.

Place the quinoa and the remaining 2 cups vegetable broth in a mediumsaucepan. Cover the saucepan and bring to a boil, then reduce the heat andsimmer until the quinoa is tender and circles appear around the grain, usually

whenalloftheliquidisabsorbed—12to15minutes.Removefromtheheat.Portionthescallopandspinachmixtureandthequinoaonto4plates.Season

eachdishwithsaltandpeppertotaste.

ZOODLESPRIMAVERA

Makes4servings

This dish allows you to satisfy your pasta cravings but substitutesdelicious vegetables—zucchini, spinach, and broccoli—for the pasta.With the addition of Italian seasoning, garlic, and Parmesan cheese, Idon’tthinkyou’llmissthespaghetti!

4mediumzucchinis,endstrimmed4tablespoonsextra-virginoliveoil2clovesgarlic,minced

1smallonion,chopped(about½cup)1cupbroccoliflorets

2cupsspinach,tightlypacked½cupslicedmushrooms½redbellpepper,chopped(about½cup)Saltandpepper1teaspoondriedItalianspices(typicallyamedleyofbasil,

oregano,rosemary,onionpowder,andgarlicpowder—availableinajar)½cupgratedParmesancheese

Specialequipment:Spiralizer

To create the “zoodles,” insert the zucchini into the spiralizer, one at a time,much like you’d sharpen a pencil. (Please follow the manufacturer’sinstructions.)Setasidethevegetablenoodles.

Inalargeskillet,heattheoliveoilovermedium-highheat.Addthegarlicandonion and cook until translucent, about 4 to 5 minutes. Add the broccoli,spinach,mushrooms, and bell pepper. Sprinklewith salt and pepper.Cook onmedium,stirring frequently, for5 to7minutes,oruntil thevegetablesare justtender.

Add the spiralized zucchini and dried Italian spices. Continue cooking foranother5minutes,stirringfrequently.Topwiththecheeseandserve.

TOFU-VEGGIESTIR-FRY

Makes4servings

Youcanwhipthisstir-fryupfasterthanitwouldtaketogetadeliveryoftakeout.Ifyoupreferseafoodtotofu,youcanuseshrimpinstead.

1tablespoonsesameoil½onion,chopped2teaspoonsmincedgarlic1(16-ounce)packagetofu,drainedandcutintocubes,or

2cupsshrimp,peeledanddeveinedAsianvegetablessuchassnowpeasorbokchoychoppedinto1-to2-inchpieces½teaspooncrushedredpepper

½cuplow-sodiumvegetablebroth3tablespoonshoney2tablespoonslow-sodiumsoysauce1tablespoon

cornstarchdissolvedin¼cupcoldwater

Inalargeskillet,heattheoilovermedium-highheat,stirintheonion,andcookuntil tender. Stir in the garlic and cook for 30 seconds. Stir in the tofu. Sautéuntilgoldenbrown,1to2minutes.Ifusingshrimp,addtheshrimp,cookfor2to3 minutes, then flip and cook for a few minutes more, until the shrimp areopaque.

Stirinthevegetablesandcrushedredpepperandheatthrough.Turnofftheheatandletsitwhileyoumakethesauce.

Inasmallsaucepan,combinethebroth,honey,andsoysauce.Mixwellandbringtoasimmeronmediumheat.Cookfor2minutes.Stir in thecornstarch-watermixture.Continuetosimmeruntil thesaucethickens,stirringconstantly.Removefromtheheat.

Divide the tofu-vegetablemixture into4portionsandplaceonplates.Pourthesauceoverthetofuandvegetablesandserveimmediately.

COCONUTQUINOAANDLENTILCURRY

Makes4servings

Thisdishcombinessomeofmyfavoriteingredientsandflavors,fromthebrightnessofthecoconutoiltotheearthytasteofthelentilstotheheatofthecurrypowder.Thelime,redcurrypaste,andsoysaucemakeanicemedley of savory and sour. With fresh naan on the side, you have awholemeal.

2tablespoonscoconutoil2redbellpeppers,chopped2to3carrots,chopped2clovesgarlic,mincedorgrated2to3tablespoonsThai

redcurrypaste(Iliketouse3)1tablespooncurrypowder(Ilikespicycurrypowder)1(14-ounce)canfull-fatcoconutmilk4cupscoconutwaterorlow-sodiumvegetablebrothorwater1tablespoonfishsauce,orsoysauceifvegan1cupgreenlentils,rinsed

1cupmixedredandwhitequinoa3to4bighandfulsbabykale

Zestandjuicefrom½lemon¼cupchoppedfreshcilantro¼cupchoppedfreshbasil1mango,slicedorchoppedZestandjuicefrom1limeGreekyogurt,1choppedFresnochili,and⅓cupchopped

almondsfortoppingFreshnaan(availableatmostgrocerystores)

Heatthecoconutoilinalargeheavy-bottomedpotsetovermediumheat.Once the oil is hot, add the bell peppers and carrots, and cook for 2 to 3

minutes, or until lightly charred on the edges.Add the garlic and cook for 30seconds.

Add the Thai red curry paste and curry powder, and continue cooking foranotherminute,oruntil thecurry is fragrant.Slowlypour in thecoconutmilk,coconutwater,and fishsauce.Stir tocombineand thenbring themixture toaboil.

Oncethemixtureisboiling,stirinthelentilsandquinoa.Reducetheheattoasimmer,cover,andcookfor20to25minutes,oruntil

thelentilsaretenderandthequinoaissoft.Stirinthekaleandcontinuecooking,uncovered, foranother5minutes.Remove from theheatandstir in the lemonjuiceandzest,cilantro,andbasil.

Ladlethecurryintobowlsandtopwithmango.Drizzlethemangowiththelime juice and sprinkle on the zest.Garnish the currywith a dollop ofGreekyogurt,thechoppedFresnochili,andalmonds.Servewiththefreshnaan.

CuttheSalt.ReachfortheHerbs.

Rather thanaddingabunchof salt toyour food,cookwithgarlic,onions,and freshherbs instead.Theyaddsomuch flavor toyourdishthatyourpalatewillappreciateallthosenewtastes,andafterawhile,youprobablywon’twanttoreachforthesaltshaker.Cuttingdownonsodiumisgoodforyourhealthandreducesbloataswell.Iused to eat a bag of salted and shelled sunflower seeds at nightafterdinnerbecauseIthoughtitwasalight,healthysnack.Iwouldwakeupwithabloatedstomachandswolleneyes. I’mespeciallysensitive to salt, but I think it’s a good idea formost of us to cutbackonsodium—especiallyatnight.Anddrinkplentyofwater!

ULTIMATEVEGGIEBURGERS

Makes4servings

Theseareso flavorful,withgarlic,blackbeans,andspices, thateven ifyou’reameateater, Idon’t thinkyou’llmindskippingtheturkeyorbeefpattyon thebun.Consideradding theseburgers toyourFourthofJulycookout menu to give your guests a different treat, and you can usewhatevercondimentsyoulike—thoughyouprobablywon’tneedthem!

½mediumonion,chopped(about½cup)4clovesgarlic,minced(about1tablespoon)2(15-ounce)cansblackbeans,rinsed,drained,andpatteddrywithapapertowel1teaspooncumin

½teaspooncrushedredpepper1egg¾cuppankobreadcrumbsSaltandpepperVegetablecookingspray4wholewheathamburgerrolls

Add the onion, garlic, half of the black beans, and the cumin, crushed redpepper,andegg toablenderor foodprocessorandpulse tocombine.Transferthemixturetoalargebowl.

Inasmallbowl,mashtheremainingbeanswithafork.Seasonwithsaltandpepper to taste. Add these beans and the bread crumbs to the onion-beanmixture.Mixuntilwellcombined.

Dividethemixtureinto4portionsandformintopatties.Sprayaskilletwithcookingspray.Placethepattiesontheskilletandcookthemovermedium-highheatforabout5minutesoneachside,oruntilcookedthrough.

Serveonhamburgerbunswithyourfavoritetoppings:slicedtomato,lettuce,onion,pickles,ketchup,ormustard.

Sides,Soups,Snacks,andMore

Dependingonthemomentandyourmood,youmaynotwant to indulge in a full meal, but you might still becravingsomethinglighttonibbleon.Onacoldevening,youmayjustwantaheartybowlofsoup,orsomesweetpotato fries to munch on while you’re watching yourfavoriteTVshow.Thegreatthingabouttheselightbitesisthattheycangiveyoualittleenergyboostwhilealsoquellingyourhunger,keepingyoufromovereatinglater.Sothere’snoreasontofeelguiltyaboutsnacking!

HIGH-FIBERBLENDERJAM

Makesabout3cups

There’s nothing like homemade jam. This one relies on the naturalsugars inside the fruits. It tastes great slathered on muffins, toast,croissants,oranyotherbreakfastbread.ItcanalsobestirredintoplainGreekyogurtasanaturalsweetener.

1cupchoppeddriedunsweetenedapricots1cupdriedcranberries1to1½cupsunsweetenedprunejuice1cupchoppedpittedprunes1cupchoppeddriedMissionfigs

Place theapricotsandcranberries inablender, alongwith½cupof theprunejuice.Blenduntil smooth.Add theprunes, figs, and the remaining½ to1cupprunejuice.Blendwell,stoppingtheblenderandstirringoccasionallytoensurethatalltheingredientsareblended.Addmoreprunejuice,ifnecessary,toensurethatthefinalconsistencyisthatofajam(itshouldclingtoaspoonandnotberunny).

Transferthejamtoacontainerwithatop.Keepintherefrigerator.Thejamshouldlastabout1month.

MISTY’SRAWBARRES

Makes8to10bars

These “barres” have everything—coconut, fruit, nuts, and chocolate.What’snottolove?

1cupMedjooldates,pitted,chopped,andsoakedinwatertosoftenthem1cuprawcashews

½cuphempseeds½cupsesameseeds¼cuprawcacaopowderPinchsea

salt2tablespoonscoconutoil,melted¼cupalmondbutter1

tablespoonvanillaextract½cupunsweetenedcoconutflakes½cupdriedcherries

Remove dates from soaking water and pat dry. Combine the dates, cashews,seeds,cacaopowder,andseasaltinafoodprocessor(orastrongblender).Pulseandprocessalltheingredientstogetheruntilthetextureiscoarse.

Addthecoconutoil,almondbutter,andvanilla.Pulseagainuntilthemixturereaches a dough-like consistency. Remove from the blender or processor andplaceinamediummixingbowl.Stirinthecoconutandcherries.Mixwell.

Transferthemixturetoan8-by-12-inchbakingdish.Placeinthefreezerfor30 minutes to harden. Cut into bars, and store in an airtight container in therefrigeratorforupto1week.

LOADEDMOCKPOTATOSOUP

Makes4to6servings

Cauliflower is a great potato substitute, offering a similar texture butfewer calories. You can chop it up andmix it with yogurt for a lower-calorietakeonmashedpotatoes,ortossitwithonionandgarlictomakethiswonderfulsoup.

1mediumcauliflower,cutintosmallchunks1mediumonion,diced

1clovegarlic,minced6cupslow-sodiumvegetablebroth½cupGreekyogurt2tablespoonsextra-virginoliveoilSaltandpepper¾cupshreddedSwisscheese4tablespoonschoppedfreshchives

Placethecauliflower,onion,garlic,andbrothinalargesouppotonhighheat.Bringtoaboil.

Reduce the heat to low. Cover and simmer until the cauliflower is verytender,about20minutes.

Puree the mixture in a blender with the yogurt (in batches, if necessary),beingcarefulwiththehotliquid,untilcompletelysmoothandthick.Transferthemixturebacktothesouppot,andheatovermedium-low.Addtheoliveoilandmixwell.Addsaltandpeppertotaste.Stirinthecheeseandletitmelt.

Ladlethesoupinto4largebowls,andgarnishwiththechives.

Note:This soupalsomakesagreatbase for clams.Add2 to3 cansof clams(drained)tothesouppriortoserving,heatthesoup,andyouhavealightclamchowder.

SWEETPOTATOFRIES

Makes4servingsand1½cupsHouseSeasoning

Sweet potatoes are a great side for so many dishes. Instead of eating moretraditionalFrench fries,which are doused in oil, try this sweet potatoversion,which goes in the oven and is spritzed with a little cooking spray. I like tosprinkle these frieswith salt and paprika, or sometimes I use paprika andmyversionofHouseSeasoning.

FORTHEFRIES

2largesweetpotatoes,peeledVegetablecookingspray½teaspoonsalt(optional,insteadofHouseSeasoning)½

teaspoonpaprika(optional,insteadofHouseSeasoning)Reduced-sugarketchuporagavenectarketchup(optional)

FORTHEHOUSESEASONING

2teaspoonssalt½teaspoonblackpepper½teaspoongarlicpowder

MAKETHEFRIESPreheattheovento450°F.

Cut the sweet potatoes in half lengthwise; then cut each half into 4 longspears. Spray a baking sheetwith cooking spray, and place spears in a singlelayer.

Spraythespearswithcookingspray.Bakefor15to20minutes;thenflipthespearsoverwithaspatula.Bakeforanother10minutes,oruntilthepotatoesarelightlybrowned.

MAKETHEHOUSESEASONINGMixtogetherthesalt,pepper,andgarlic.

Remove the sweet potatoes from the oven, and sprinkle them lightlywith saltand paprika or with 1 tablespoon House Seasoning. Serve immediately withketchupifdesired.

StoretheleftoverHouseSeasoninginanairtightjarinyourpantryorspicerack.

YUMMUSANDVEGGIES

Makes4servings(½cupeach)

Thisismytakeonhummus.Insteadofgarbanzobeans,Iusegreenpeasandtossinalittleredbellpepper.Itmakesforacolorfuldipbutstillhasthattraditionalhummusflavorthankstothetahini.

2cupsfreshpeas,cooked1smallonion,diced1clovegarlic,minced1tablespoontahini(sesameseedbutter)½teaspoonsalt¼cupextra-virginoliveoil,plusmoreifneededfor

consistency½redbellpepper,diced

Placethepeas,onion,garlic,tahini,salt,and¼cupofoliveoilinablenderorfoodprocessor.Pureeuntilthemixturebecomesathickpaste.Ifthemixtureistoothick,addmoreoliveoil,1teaspoonatatime,untilitreachestherightconsistency.

Transferto4smallbowls.Sprinkleeachservingwiththedicedbellpepper.UsetheYummusfordippingwithfreshcutrawvegetables:babycarrots,

broccoli,cauliflower,cucumber,celery,andsoon.

KALECHIPS

Makes2to4servings

I’makale lover. I’lleat it inany formIcanget.Chipswereactually thefirstwayIeverpreparedit.

It’sasimple,quick, tastysnack.Myclose friend,Jennifer, isn’tabigvegetableeater,butshelovesthesechips.Ialsothinkit’sagreatrecipeforkids!

2bundlesfreshkale,washed,destemmed,andchoppedinto1-or2-inchpieces2to3tablespoonsextra-virginoliveoil2to3tablespoonsapplecidervinegar

Seasalt

Placeanovenrackonthelowestshelf,andpreheattheovento350°F.Placethekaleinalargebowl.Drizzleitlightlywiththeoliveoilandvinegar.

Tosstocoatthekalecompletely.Spreadthekaleononelargebakingsheet.Bakefor10minutes.Removethekalefromtheoven,andstirtogiveeverypieceofkaleachance

tocrisp.Bakeforanother10minutes,untilthekaleiscrispytothetouchandslightly

browned.Sprinklewithseasaltandserveimmediately.

Desserts

I’ve made it pretty clear that I’ve got a serious sweettooth,andeventhoughIcan’tgooverboard,devouringboxes of doughnuts like I did years ago, I still indulgefrom time to time. There areways tomake your treatshealthier but still tasty, using fruit or agave syrup forsweetness, or perhaps almond meal instead of whiteflour. You’re not going to sacrifice a single ounce ofdeliciousness.

MISTYANDMAKEDA’SBANANAOATMEALCOOKIES

Makes6to8cookies

MymenteeMakedaandIlovetosharehealthyrecipes.Shesharedthisonewithmeandwe’vemadeittogether.Youcanuseeitheroldorfreshbananas.And feel free to improvise,addingenoughoatmeal to thickenyour “batter” andoneor two tastyextras likepiecesof awhiteor darkchocolatebar.

Vegetablecookingspray1cupoats,instantorregular,choppedfine2largeripebananas

Preheattheovento350°F.Sprayabakingsheetwithcookingspray.Mix the oats and bananas together, mashing the fruit with a fork. Toss in

whateverextrasyoulike.I’dsuggest¾cupofwhiteordarkchocolatepiecesorchips.

Spoon themixture by heaping tablespoons onto the prepared baking sheet.Bakefor15minutes.Removethepanfromtheoven,flipthecookiesover,andputbackintheoventobakeforanother10minutesoruntilgoldenbrown.

FRUITANDNUTMEDLEY

Makes4servings(2cups)

Ilovedriedfruitandnuts.Theysatisfymysweetscravingsandgivemeanenergy joltwhen I’monabreak from rehearsal.Having thismixturealready preparedmakes it easy for you to grab a quick, healthy snackinsteadofreachingforabowloficecreamorcookies.

½cuprawalmonds½cupwalnuts½cupraisins¼cupchoppeddates¼cupcoconutflakes,unsweetened

Combinealltheingredientsinamixingbowl.Storeinanairtightcontainerforupto2weeks.

JUICESANDSMOOTHIES

CARROTJUICE

Makes2servings

Thisjuiceissorefreshing,andithasanaturalsweetnessthatcansatisfyyoursweettooth.Imixitupwithalittleappleandlemon,whichgivesitanaddedbrightness.It’sperfectonawarmsummerafternoon,orI’llfixabig glass and sip it on the couch when I get home from class andrehearsalsatABT.

1poundcarrots,cutintochunks1largeapple,cutintochunks1smalllemon,peeledanddeseeded

Tossthecarrots,apple,andlemonintoablenderorjuicer.Blendorjuiceuntilsmooth—about5to6minutes.

BALLERINASMOOTHIE

Makes1serving

Thisisapowerboosterinablender!Thespinachandberriesgiveyouapotpourriofvitamins.Addthealmondorcoconutmilk,anditbecomesasuper-healthymilkshake.

½cupberries(anytype)1handfulbabyspinach1cupnondairymilk(suchasalmondmilkorcoconutmilk)2teaspoonshoneyoragavesyrup(optional)

Placealltheingredientsinablenderandblenduntilsmooth.Serveinatallglassandenjoy.

Makedaandme.

MeandMakeda.

Chapter11

MASTERCLASS

Havingmentors and rolemodels inour lives is essential.Theycan lightourway, providingguidance, support, and inspiration to help us achievewhatevergoalwearestrivingfor,beitbetterfitness,morerobusthealth,adifferentcareerpath,orsimply—crucially—amorecenteredandcontentedlife.

Youmightemulatefiguresthatyoumaynevermeet:inspirationalspeakers,writers, artists, or businesspeople. But finding someone with whom you canforgeapersonalconnectionisparticularlynurturing,providingtheintimacythatallows you to gain knowledge firsthand, to ask questions as you navigate thetwists and turns of your own course, and to unspool your goals, fears, anddreams.

Amentorcanmeanthedifferencebetweengivinguponagoalandpushingyourself to do things you didn’t know you could and becoming someone youdidn’t realize you had the capability to be. Seeing your dreams and goalsprojectedthroughsomeoneelse’seyescangiveyouimmensestrength.

Idiscoveredthepowerofmentorshipatayoungage,whenIwouldheadtotheBoys&GirlsClub eachday after school. Iwas surroundedby counselorswhoguidedme throughmyhomework lessonswhilemymotherwasworkinglate to provide formy five siblings andme.TheBoys&GirlsClubwas alsowhere I was introduced to ballet and met my first ballet teacher, CynthiaBradley.

Thatinitialballetclasslaunchedmeonajourneythatwouldchangemylife,pavingthewaytomyfuture.AndCynthiaassumedarolethatwentwellbeyondteachingmetodance.Shebecameamentor,aguide,whotaughtmeskillsthatIhadn’tyetdeveloped, likehowtoexpressmyopinionsabout theworldaroundme.Shewould literally forceme to speak—tosit and thinkaboutmy feelingsandthengivevoicetothosethoughtsandemotions.Noonehadeverempowered

meinthatway,andIbegantounderstandthenthatwhateverstageoflifewearein, we all benefit from having someone in our sphere who gives usencouragementandadifferentperspective.Cynthiahelpedmetogrowandsetme on the path that led tomy ultimate goal of dancingwithAmericanBalletTheatre.

WorkingwithBoys&GirlsClubyouth.

Later,onceIhadbecomeaprofessionaldancer,IhitaceilingandfeltthatIwas no longer progressing. Deep down I knew that I had the potential, but IlackedthesupportandconfidenceIneededtopropelmyselfbeyondthecorpsdeballet.IalsostruggledwiththeisolationIfeltbeingablackwomanintheworldofclassicaldance.

There were two women in particular, powerful and accomplished, whoguidedmethroughthisdifficulttime—SusanFales-HillandRavenWilkinson.

Susan,awriter,producer,ABTboardmember,andballetlover,helpedmetounderstandthatitwascriticalatthisjunctureinmylifetosurroundmyselfwithsuccessfulwomenwholookedlikemeandwhohadreachedmilestonesoftheirownamidsometimeschallengingcircumstances.

ThentherewasRaven.Here’sajournalentryIwrotearoundthetimeIfirstlearnedabouther.

Morethanhalfthebattleisbreakingthrutheglassceiling.Nobodyknowsaboutbeingthefirst…exceptthefirst.

Withmymentor,

RavenWilkinson.

When I joined ABT at 19 years old I knew I was passionate aboutballet and that Iwasalsodifferent. Iwasamixed-racewomanwithjustover5yearsofballet trainingundermybelt. Inevercouldhaveanticipatedmy journeyandwhat Iwould later feelmypurposewas.Afterabout6yearsinthecompany,thearticlewaswritten.TheNewYorkTimes’“WhereAreAlltheBlackSwans?”IthitmeharderthanIeverimagined.IlearnedofballerinasI’dneverheardof.Whydidn’tI knowwho theywere?Why aren’t they a recognized part of ballethistory?

WillIeverhaveafutureoutsideofthecorpsdeballet?Iwasfortunate

enough to have [actress] Victoria Rowell, Susan Fales-Hill, and[dancer] Virginia Johnson come into my life—black women whobegan a pattern inmy life and career that would help to definemyidentity beyond Misty the ballerina. They gave me mentorship andencouragedmetocarryonthestoriesofthosewhocamebeforeme.

At24yearsoldIwaspromotedtotherankofsoloistandIwasyettoseeablackwomanstandnext tomeinthecompanyof80dancers.Ihadnorealknowledgeofmyplace inhistoryor in theballetworld.StorieswerefrequentlywritteninthepressthatIwasthefirstAfricanAmericanwomaninABT’shistorytoobtainthisposition.Iremembertheday JulieKent, principal dancerwith the company, informedmethattherehadbeenanotherwhohadcomebeforeme.Iwaspleasantlysurprised and curious. But at the time, I could find nothing whileGoogling black soloists with ABT. However, I would come to learnmoreaboutthecontributionsofAfricanAmericanballerinaslikeAnneBennaSimsandNoraKimball,whowasthefirstblackwomansoloistatABT.

Itwas soonafter that theBalletRussedeMonteCarlodocumentarycameout.IwatchedandlearnedofRavenWilkinsonwhohaddancedwiththecompanyinthe1950sandwaschasedoutofthecompanybytheKKK.I feltanemotionalattachmentandconnection that Ididn’tknowIyearnedfor.Ifeltforthefirsttimewhatmypurposemightbeinthisrarifiedelitewhiteworld.

RavenwasthefirstAfricanAmericanwomantodancewiththeBalletRussedeMonteCarlo.Shewasabeaconofhope formebefore I evermether.Hertenacityandperseverancearegreaterthanshe’deverleton,andshehasservedasanexample,andaninspiration,tomeasIpursuemyowndreams.

Whether they’re providing you guidance at work or imparting nuggets ofwisdom about relationships or your personal passions,mentors can emerge inanynumberofways.Perhapsyoumeet someonewhose strengthor talentyourespect,andyouorganicallyformarelationship.Othertimes,youmayneedto

beproactive,comingstraightoutandaskingsomeonewhosesuccessyouadmiretotakeyouunderherorhiswing,tohelpyouout,ortobeasoundingboard.

Eitherway,suchrelationshipsneedtobenurturedandcultivated.Callortextwhenyouneedadviceorwanttolearndetailsaboutyourmentor’spersonaltrek.Anddon’tunderestimate the importanceofface time.Nothingbeats thepowerofbeingabletosharelaughterandconversationinperson,sobesuretoaskyourmentorouttolunchoroutforcoffee,ortomeetafterschoolonoccasion.

Manyprofessionalsbelievethatmentorsarecriticalintheworkplacetohelpyou understand all the corporate rules and codes in order to ensure that yourmany talents get the chance to shine, and to help you sidestep potentialminefields.Butthereisvalueinhavingamentorlongbeforeyouapplyforajob,beginyourclimbupthecorporateladder,orlaunchabusiness.

Maybe as a high school freshman, you observe an older student who’srunning for student government or starting a group on campus. Think aboutasking her to grab a mocha latte (with soy milk!) or approaching her in thecafeteria to ask for her tips on leadership or on how she stays organized. Orperhapsoneofyourpeersisexcellinginaclasswhereyoustruggle.Askifsheorhewouldbewillingtostudywithyousometime.

Asyou’repursuingyourcollegestudies,you’llnodoubthaveaninterestinvarious career paths.Andwhy not? It’s a ripe time to explore. Seek out yourinstructorsduringtheirofficehours,andiftheyarestillworkinginagivenfield,consideraskingifyoucanshadowthemforaday.Pepperthemwithquestionsaboutallyouwanttoknow,andbuildarapport.Thosesameinstructorscanbeaconduittointernships,areferenceforfutureopportunities,andagreatsourceofknowledge as youmake yourway in theworld. Similarly, a supervisor at anafter-school job or internship might become a lifelong friend, cheerleader, orchampion.

Mentorsareworthhavingbeyondwhenyouarestartingoutinyouracademicorprofessionalendeavors.Remainopenatanyage,atanystage,toseekingoutthose living the life you want to live or engaging in a passion you want topursue.Maybe you’ve alwayswanted to share your vast love for a particularhobby,butyouareterrifiedofaddressinganaudience.Ifyouattendalocaleventhelmed by a rousing public speaker, approach the speaker afterward. Perhapsyou can exchange email addresses or phonenumbers, keep in touch, andgaintipsonhowtoovercomethattrepidation.

Maybe you’ve been wanting to get off the corporate treadmill but can’tsummontheenergytocompletethathalf-finishednoveltuckedinyourbedside

drawer.Ornowthatyou’redonewriting,youdon’thaveacluehowtogoaboutgettingyourmanuscriptpublished.Ifanauthoryouadmireisgoingtoappearatalocalbooksigning,go,anddon’tbeshy!Grabamomentduringthemeetandgreet,orwhenyougetupcloseinthesigningqueue,toaskthemforguidance.Theymightbewilling to takea lookatyourwritingoreven tohelp shepherdyourprojectonceyouarefinished.Whoknows?Itcouldbethebeginningofabeautifulfriendship.

PASSINGITON

When you have a mentor, someone who gives you the encouragement andguidancetopushyourownlifeforward,youalsohaveanexampletofollowasyou enable others to pursue their passions. You can be motivated to keepstriving,not just foryourself,or tomakeyourmentorproud,butbecauseyourachievementscaninspireotherswhomaybelookinguptoyou,whetherthey’reyourchildren,yourstudents,yourfriends,oryourcolleagues.Theguidanceyougiveandtherelationshipsyounurtureultimatelycreateacommunity.

Inmycareer,Ihavemetsomanyincredibleyoungmenandwomen,workinghardtobecomethefinestdancersandhumanbeingsthattheycanbe,andI’veformedrelationshipswithseveralofthem.

WithmymenteeErica

Lall,who’snowin

ABT’sCorpsdeBallet.

The first dancer I ever mentored was a young lady I met when I was

performing as a guest artist with a small ballet school in Harlem. We werestagingaproductionofTheNutcracker.IperformedtheroleoftheSugarPlumFairy,andmymentee-to-bedancedasClara.

ShewasanAfricanAmericangirlwithtremendouspotential,playingarolethat I had performed early in my own career. With so many parallels, I feltdrawn to her and asked the young lady’s teacher if I could speak with hermother.

WehadevenmoreincommonthanIinitiallyrealized.Ilearnedthatshewasoneof ten children, andwhile her familywasvery supportiveof her dancing,theywerenotfamiliarwithballetasaprofessionalcareerandweren’tclearhowtonurturehercontinuedstudy.Iwantedtohelp.

ItookhertoanopenauditionforABT’sschool,andthedirectorlovedher.Ithen wrote numerous emails to ABT’s education department to see what thecompanycouldoffer in financialhelp.Sheendedupgettinga full scholarshipandtrainedfortwoyearswiththeschool.Weareintouchtothisday.

At that sameABT school audition, a young girl shyly approachedme andsaidIhadbeenherrolemodel.Sheandhermotheraskedifwecouldexchangecontactinformation,andthatyounggirlhasbeenamenteeofmineeversince.

The number of dancers I mentor has grown steadily over the last severalyears,therelationshipsvaryingdependingoneachoftheirneeds.Often,wearein touchviaemail,awayfor themtoaskmewhatever theywantand togetaspeedyresponsenomatterwhereintheworldeachofusis.Theywanttoknowsomanythings—howtodealwithself-doubt,howtoreachthenextlevelintheirdancing,what companies I think they shouldaudition for,how to takecareofthemselves when they are injured, what they should eat, and, often, how tohandlebeingapersonofcolorinthelargelywhiteworldofballet.

ThosearemanyofthesamequestionsthatIhaveaskedmyself,aswellasmyownmentors, so itmakesme especially glad to be able to share some of thecomfort and guidance that have been so generously offered to me. And inpassing along advice to my mentees, I am reminded during my occasionalmomentsofdoubtofallthatIhavelearnedandallthatIknow.

WithfriendsatBoys&GirlsClub.

Mymanyexperiences,asamentor,asalate-bloomingdancer,asanAfricanAmericanballerina,havealsobeen instrumental to thecreationofan initiativeclosetomyheartcalledProjectPlié.

It has beenpainfully clear tomehowbig a gap looms in the balletworld.There isa tremendous lackofdiversity, andopportunities fordancersofcolorremain scarce. Duringmy fifteen years as a professional ballerina, I’ve oftenwonderedifthesamestructurethatmyfirstteacher,Cynthia,createdattheBoys&GirlsClubinSanPedro,couldbereplicatedtofindotheryoungpeoplelikeme,whomightnothave themeans,access,or support to succeed in theballetworld.

ABT’sformerCEORachelMoorehadasimilarvision.ShearrivedatABTwith the idea of setting up an educational program in underprivilegedcommunities that could nurture a new generation of dancers of color. Sheapproached me, wanting to hear what I had experienced as a black womanthroughoutmytrainingandprofessionalcareer.Together,withtheassistanceofmymanager,GildaSquire,wecameupwiththeideaforProjectPlié.Webasedit on my own path, partnering with Boys & Girls Clubs all over the UnitedStates,andweareworkingwithotherballetschoolsandprofessionalcompaniesaswell.

BuildingYourNetwork

FINDINGAMENTOR

Gotoyourprofessor’sofficeduringofficehours.Asklotsofquestionsandletherorhimknowyourartisticorprofessionalinterests.Approachorsendanemailtoapersoninyourchosenfieldwhomyouadmire,askingifyoucanreachoutforadvicefromtimetotime.TextingandSkypearegreat,buttakeyourmentoroutforcoffeeorlunchonoccasion.Bemindfulofyourmentors’time.Tobeabletocallonyourmentorswhenyoumostneedthem,trynottooverwhelmthem.Maybesendanemailonceamonth,askinghowtheyareandgivingaverybriefupdateonhowyou’reprogressingpersonallyorinyourcareer.Ifyou’reinthesamecity,trytogettogetherinpersonacoupleoftimesayear.Thatwayyoumaintainanopenlineofcommunicationbutdon’tstraintherelationshiporbeseenasaburden.

CASTINGALIGHT:BECOMINGAMENTOR

Ifyou’reaseniorinhighschoolorcollege,considerbeingacampusguideortakingafreshmanortransferstudentunderyourwing.BecomeapartofBigBrothersBigSistersofAmerica.Beopentohelpingguideastudentorayoungpersoninyourchurch,synagogue,orcommunitywhoseeksyououtorappearsinneedofsupport.

I’vegainedasmuch frommy relationshipswithup-and-comingdancers as they have gained fromme.Spending timewith them,watchingthemgrowinconfidenceandexcelattheirart,hasbeen

immeasurablyrewardingandhasgivenmethefaithtobelievethatthe tradition of black women in ballet, from Raven Wilkinson toAeshaAshtoLaurenAndersontoMichaelaDePrince,willcontinueandgroweverstronger.

AnentryinmyjournalsumsuphowmuchIfeelI’vebeengiven,andhowthathasenabledmetosharewithothers:

Therespect,admiration,andpassionIhaveforwhatIdois immense. I can’t imagine having hadmy life take anyotherturnexcepttobeapartoftheballetworld.WhatI’vegainedasastudent,ballerina,woman,andhumanbeingfrom this art form is a great understanding of how tocommunicate, love, grow, have compassion, and offerempathy.

AlongwithwantingtopushmyselftothehigheststandardsI’veset,ItrymybesttorepresentnotonlyAmericanBalletTheatreinthebestwaybutallofthedanceworldaswell.Acceptanceandrespectfromtheballetworldiseverythingtome.Notonlyasaballerina,butasanAfricanAmericanballerina!

The incredibleopportunities I’vebeengivenarehereandexist because of ballet. For that Iwill forever be gratefulandindebtedtoit.AndIwillforeverbringtheballetworldwithmewhereverIgo,througheveryfacetofmylife.Forthisandforsomanyotherreasons,Ifeelprivilegedtobeapart of this community and honored to call myself adancer!

YoucancreateyourownProjectPlié.Youcannurturesomeoneelse’s budding talent or encourageanother to live her or his bestlife.Weallhavesomuchto teach,andeachofushasasingularperspective that canbenefit thosearoundusmuchmore thanwerealize.

Teachingamasterclass.

EPILOGUE

By now, you have taken steps—leaps, really—to your ideal body. You’relearning to love your physique. You’re eating foods that are nutritious andhelpingtotransformyourshape.Youarepracticingaformofexercisethathelpsyoutochannelyourenergyandbuildyourmentalandphysicalpower.Andyourregimenofnewmovesissculptingthecurvesandmusclesthatyoudesire.

Ihopethisnewjourneyhasbeenfunandrewardingandthatyou’vebeguntosee the results that you’ve envisioned. But theremay still bemoments, days,maybeevenweeks,whenyourmotivationstartstoslip.Ihavethosetimestoo,whenIwakeupinthemorningandjustwanttostayinbed,whenI’drathergotoamovie than to rehearsal,orwhen I can’t resisthavinga second, third—orfourth—peanutbuttercookie!

ThebestadviceIcangiveis—don’tgiveup.Gettingwhatwedesireinlifetakestimeandeffort.Therearestumblesandrestarts,setbacksandfrustrations.Andalsovictories.

I knowwhen I say to keep pushing nomatterwhat, that’s easier said thandone. Early in my career, not long after I became a part of ABT’s corps deballet,Isufferedastressfractureinmylowerlumbarthatrequiredmetowearabraceandgothroughrehabilitationforanentireyear.Imadeitbacktothestageandeventuallybecameasoloist,butitwouldbeanothereightyearsbeforeIgotpromotedtoprincipal.Duringthattime,Idealtwithharshcritiquesofsomeofmyperformances,anotherdebilitatinginjury,and,perhapsinevitably,periodsofdeepself-doubtthatIwouldeverachievemyultimategoal.

Ihadtotakeitaday,anhour,arelevé,atatime.Ijottedmyfrustrationsandfears in the pages of my journals. When I was hurt and unable to dance, Ipracticedmymoveswhile lyingon the floor,and Ipirouetted insidemyhead.When criticism of my technique—sometimes fair, sometimes mean-spirited—got me down, I would think about what my giving up would mean to otheryoung peoplewho had been toldwhat they couldn’t do because of their skin

colororbackground,andthatwouldhelpmetorally.Ialsotriedtonotbesohardonmyself.Anoccasionalglassofchampagneor

cheddarbiscuitwas justfine.Iwouldcarveout timetorelaxwithfriends,andI’dremindmyselfofallI’dlearnedbysharingallthatIknewwithmymentees,who were trying to make their own way in the dance world. I also tried toremember to pat myself on the back for triumphs large and small—when Isuccessfully executed a series of complicated moves, when I performed adifficultrole,orwhenIsimplymademoreprogresswithaparticulartaskthanIhadthedayorweekbefore.

InmyjournalIwroteareflectionabouthowgreatitwassimplytobeapartofacompanythatIhadoncedreamedabout.

IampartofABT!Thehistorythatwillliveonforever.WhenI’mgonethatwillbewhat lasts.Not thecritics.Not theblogs.Sowhylet thatdefineme,distractme,scareme,makemequestionmypurposesandability? This is insanely rare and special. I will forever be addinglayersand layersandcolors toeveryrole I’vedoneandwilldo.Noonestartedasthebestortheirbest.Allwecandoiskeepstriving.MygenerationisdefiningballetinAmericatodayandthatisexciting.

Whenyouskipadayofexercise,that’snotareasontoberateyourself—orareasontoabandonyourworkoutplanaltogether.Rememberthat tomorrowcanbe a new beginning, a chance to recommit to your aspirations. When youbecome frustrated, tap intowhatever ritual gives you peace.Clear yourmind,focusyourenergy,andonceyou’rerevived,pickupandstartagain.

Praise yourself for every success.Whenyouput away the pizzamenu andprepareahealthydinnerforyourselfandyourfamilyinstead;whenyouareabletorunup thestepsfor thefirst timewithout losingyourbreath;whenyoucanpower throughexercises thatyouoncefounddifficult;whenyoucansliponadress thatwasuncomfortable towear.Allof that—eachandeverytriumph—isworthcelebrating.

Ourjourneyisasimportantasthefinishlineweareaimingfor.We’reonapath that ismaking us stronger,more centered,more focused, each and everystepoftheway.

Remember, it’s not about fitting into a mold carved by someone else, orhittingacertainnumberonabathroomscale.Weallhold thepower,strength,and focus tobecome thepersonwewant tobe, tocreate thebodywewant to

have, and to carve thepathwewant to take. It’s aboutbeingyourbest self—empowered,focused,healthy,andjoyfullyyou!

ACKNOWLEDGMENTS

I would like to thank Charisse Jones for yet another incredibly special book.Thank you for being my voice. My gratitude to Karen Murgolo, MorganHedden,andKallieShimekforyoureditingeffortsandpatiencewithmywonkyschedule!ThankyoutoLindaDuggins,whohasnotonlyattendedmanyofmyperformancesovertheyearsbutisnowapartofmyGrandCentralteam.ThankyoutoStevenTrohaforcontinuingtobeanangelinmylife.Yourcreativityandopennessisendlessandinspiring.MargaretRobinson,callingonyourexpertisewas the first step we took in creating this book. Thank you for everything.Marjorie Liebert, I don’t know where I would be in my career without yourwordsofencouragement,orwheremybodywouldbewithoutyourknowledge,which has changed my dancing. You are helping to educate a whole newaudience! Gilda Squire, what can I say? The dream team. Ha ha! You areeverything to me. Thank you for helping to create an opportunity that hasallowedmetosharemyfeelingsaboutbeauty,strength,quality,andintelligencein themost heartfelt way.Henry Leutwyler, you aremy photographer. Thankyou for shootingmewitha style that isboth realand raw.Youshowmeasahealthy woman, ballerina, and athlete! Shubhani Sarkar, thank you for yourbeautifulvisionforthebook,andforpiecingitalltogethersoseamlessly.AmyRothandDarcieHunterfromGourmetCreative,yourimagesreflecttheforwardthinkingandboundarypushingIstandfor.Thankyouall.

ABOUTTHEAUTHORS

MistyCopeland is a principal dancer atAmericanBallet Theatre. She is theauthoroftheNewYorkTimesbestsellingmemoirLifeinMotionandtheaward-winningchildren’sbookFirebird.CopelandmadeherBroadwaydebutinOntheTown.She’sbeenfeaturedintheNewYorkTimes,on60Minutes,andhasbeenon the cover of Essence magazine. In 2014 she received a Dance MagazineAward,andwasnamedoneofSelfmagazine’sBestBodies.Shewasnamed,in2015, one of Time magazine’s 100 Most Influential People and a GlamourWomanoftheYear.

CharisseJones isajournalistandco-authorofLifeinMotion,UnlockingtheTruth: Three Brooklyn Teens on Life, Friendship and Making the Band, andShifting:TheDoubleLivesofBlackWomeninAmerica,winneroftheAmericanBookAward.

ALSOBYMISTYCOPELAND

Firebird

LifeinMotion

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