Self Magazine

Our friends at Self asked professional dancer Rachael McLaren which move helps keep her in performance-ready shape. She shares her fit secret below!

"Everybody is a mover; everybody is a dancer," says Rachael McLaren, a dancer for the Alvin Ailey American Dance Theater in New York. So how is it that pro dancers (and their amazing dancers' bodies!) often manage to strike us speechless and move us to tears? "[Dancing] is my way of communication," she explains. "My job is to refine the way I can open my body and express myself."

In order to keep those messages flowing from her lithe figure, McLaren has to keep every part of her body strong and limber — including her arms and core. "I do a lot of partnering," says the dancer, who'll be performing with the Ailey company at a Lincoln Center engagement. "You have to have a lot of strength to be able to lift up [others], and [to] be thrown around and do all the choreography that we do!"

Every dancer in the company does some version of the push-up as part of their routines, and McLaren swears by the half push up to keep her arms and midsection tight. So . . . what if the closest we'll get to dancing is the two-step and Electric Slide? We're thrilled to be a half-step closer to getting that dancer's body, right?!

The Move: Half Push Up

If you haven't tried Tabata training yet, our friends at Self give you a scientifically backed reason why it may just become your new favorite weight-loss tool.

The American College of Sports Medicine annual conference was last week, which means leaders from all over the fitness world met to discuss their latest research and findings. Exercise physiologist Dr. Michele Olson — we know her as Dr. Abs — dropped quite a bombshell during her presentation on Tabata Training. You may not have heard of Tabata yet, but chances are you will soon: Turns out, it can burn a whopping 13.5 calories a minute — and double a person's metabolic rate for 30 minute afterward!

Tabata is an early form of high-intensity interval training (HIIT), started in the 1990s by Japanese professor Izumi Tabata. (He used it to get speed skaters in shape for the Olympics.) It involves short, four-minute bouts of explosive interval moves done for 20 seconds each for eight rounds, with a 10-second break between each round.

Olson, who measured study participants' calorie burn before, during, and 30 minutes after a Tabata bout, found the routine to be an extremely effective way to boost metabolism fast. "It would take five times the amount of typical cardio exercise, like a 20-minute brisk walk, to shed the same number of calories that result from a 4-minute Tabata," she says.

Now that Tabata has been scientifically shown to produce such amazing results, she says, expect to see fitness instructors incorporating these techniques into personal training sessions and classes. And you can even try incorporating Tabata techniques into your own routine, she told SELF: "It's low-tech, low-cost. You really only need a timer to mark your eight rounds (each with 20-seconds of intense effort plus 10-seconds rest) — like a stop watch or nearby clock with a big second hand."

And the cool thing abut Tabata is you can do it with any type of cardio. Olson likes using squat jumps, which are great for the back, abs and hips, she says, but you can also use non-impact moves like sprints on the Spin bike or even in the pool. (Or you can try our 8-minute Tabata-style CrossFit workout, guaranteed to torch calories.) "Just be sure to put out an effort that's your best, all-out effort," she says. "That's the key to this method."

More from Self.com:

• Your Perfect Week of Cardio Workouts
• Weird Gym Tools, Explained
• Drop 10 (or More!) With HIIT!

If you've never tried a barre class before, then read these beginner tips, shared by our friends at Self!

With all the trendy barre studios popping up everywhere, it may seem like ballet-inspired workouts are just the latest fitness fad. But in fact, barre classes have been around since the '50s, when former dancer Lotte Burke opened her first studio in London.

Fast forward half a century(!) and Burke-inspired barre classes are more popular than ever. And tomorrow, Exhale Spas nationwide are celebrating the 10th anniversary of their signature class, Core Fusion Barre, with a day of free classes! Never taken a barre class before? Core Fusion cofounder Fred DeVito offers five things you should know.

1. Think quality over quantity. "This is not Insanity; this is not CrossFit," says DeVito. "We're not about how many reps you can do in a minute or how many pounds you can lift." Rather, most barre classes focus on precision and proper form; you'll do smaller, slower movements, but you'll definitely feel them because you're isolating specific muscle groups you're not used to using.
2. If you're doing it right, then you're going to shake — and feel that burn. "You're not going to look supergraceful doing these moves, and it's not going to feel easy — even if you think you're in good cardiovascular shape." (Don't be fooled by those tiny little hand weights; they really do get heavy!) Luckily, students are instructed to focus in on themselves, not to watch other people around them. "You can't be intimidated by what you look like — or by hard work," says DeVito.
3. Dress the part. "We encourage people to wear grippy socks, with little rubber nubs on the bottom; we sell our own and almost every other barre studio sells their own, as well. This keeps you from slipping when you're on the barre, and it's more sanitary than going barefoot." (Real fashionistas may want to check out in-studio footwear, too!) Another apparel tip: don't wear short shorts. You'll be doing a lot of inversions and open-leg poses, so capris or full leggings are a better bet. (More on what to wear to barre class here.)

Keep reading for more beginner barre tips.

We are pumped to share one of our favorite stories from Self here on POPSUGAR Fitness!

You know how some restaurants highlight their lighter offerings in an attempt to woo their healthier customers? Well, at Panera Bread, some of the healthiest and most flavorful options don't appear anywhere on their menu. It turns out that earlier this year, Panera Breads nationwide started offering a new lineup of "power foods" with lean proteins, complex carbohydrates and veggies as part of its all-new Hidden Menu. These six "power foods" items aren't promoted in-store, but fans and followers of Panera's social media channels will get the inside scoop. Lucky for you, we've got the inside scoop now, too. Check out the six pack here — plus the skinny on each of 'em.

We are pumped to share one of our favorite stories from Self here on POPSUGAR Fitness!

Hydro ride, pool biking, aqua cycling . . . whatever you want to call it, the low-impact workout that's hugely popular across Europe in countries like France, Italy, and Germany is finally making a splash in the States, too. And let us tell you — it's definitely interesting!

Currently, the Euro trend is being offered at only a handful of places in the United States, and the first boutique underwater cycling studio opened its doors to curious New Yorkers this past week. Three ambitious SELF staffers (myself and my editor included) tested the hydro bikes at AQUAStudio NY, a gorgeous TriBeCa studio that boasts modern, Zen-like decor that felt more like a Russian bathhouse than a gym. "I just want to live here!" a student in our class gushed.

But the new trendy studio, with its pint-size pool is oceans away from the high energy, lane-to-lane packed pools in many European classes, which often take place outdoors with the instructor on a bike on deck. (Need a visual? Check out the crazy YouTube vids.)

What's it like?

We are pumped to share one of our favorite stories from Self here on POPSUGAR Fitness!

Scarlett Johansson rocks that magic combo of curves, confidence and fitness that somehow inspires a we-can't-help-it obsession in us all. I mean, girl is gorgeous. As femme fatale Black Widow in The Avengers — which won several MTV Movie Awards this past weekend — she looks so damn comfortable in that skintight body suit, she got us jonesing to get a bodacious superhero body, too.

To the rescue: L.A.-based trainers Bobby and Alicia Strom, who worked with Johansson while she was prepping for the role. "She really puts 100% into getting ready for whatever role she needs to play," says Bobby. "When she was going to be in The Avengers, she wanted to be more athletic and toned."

So, what's the first thing you learn in Action Star 101? You need to get a core hovering in that "rock solid" zone. "She was being shot around in a harness, doing kicks and jumps," says Bobby. "She [needed] to be strong enough not to get hurt doing stunts."

The trainer had Johansson strengthening her core with a tough super move that combines the Inchworm with knee tucks. Check out this totally homemade but insanely awesome how-to video featuring Alicia Strom (who's sporting super-chic Victoria's Secret VSX Sport Line, btw). Once we nail this move like Scarlett did — watch out world, catsuit here we come!

Get Scarlett's catsuit-worthy move.

We are pumped to share one of our favorite stories from Self here on POPSUGAR Fitness!

Sigh. You graceful ballerina. What is it about the allure of your long lines, "I got my ish together" posture and cloud-walking glide? Watching a ballerina on the move always reminds us it would probably be a good idea to unfurl our hunchbacked shoulders every now and then (like our moms told us to!). One ballerina we're crushing on in particular? Misty Copeland, soloist at the American Ballet Theater and spokeswoman for Dr. Pepper.

Not only is the girl ridiculously talented and uber graceful, she's also got a strong physique and hot bod to boot. "It's one of the few art forms that you have to start at such a young age. It really takes years to shape and mold the body," says Copeland, who took her first ballet class on a Boys & Girls Club basketball court.

Since some of us may not be able to dedicate years to the craft, Copeland gives us a for-dummies-style guide to the first building block of ballet: the Plie. "The technique creates these long, lean muscles so you're incredibly strong but in a delicate way," she says. "Something as simple as the plie will strengthen your quads, inner thighs, and calf muscles." One move to ballerina legs? Done.

Read on for the move.

We are pumped to share one of our favorite stories from Self here on POPSUGAR Fitness!

Game on — and it's your willpower up to bat! We asked nutritionists across the country how to hit concession stands without putting thousands of empty calories on the scoreboard.

Do: Choose Grilled Chicken

These sandwiches are a stadium slam dunk. A ballpark burger can pack up to 500 calories and as many as 10 grams of artery-clogging saturated fat (and that's before cheese and toppings), but the sandwich often comes in at around 300 calories with half the fat.

Do: Get Cracking On Peanuts

Craving popcorn or Cracker Jacks? Opt for plain, unsalted, in-shell peanuts instead, says Chicago dietitian Amari Cheffer, M.S., R.D., LDN. They've got heart-healthy monounsaturated fats, Vitamin E and magnesium—and the act of cracking the shell makes you work a little harder to enjoy them. The catch: A typical eight-ounce bag is much larger than one serving (it can have over 800 calories total), so don't eat more than a quarter of it yourself.

Don't: Sip Sugary Sodas

Save a cool 100-300 calories by sticking to sparkling water, unsweetened iced tea or ice water with lemon. But if a ballgame just isn't the same without soda, don't stress, says New York City-based Marissa Lippert, M.S., R.D. Just order a small size and fill it to the brim with ice. "You're addressing your craving strategically," she says, "since your body won't know you're taking in 10- or 20-percent less soda."

Don't: Get A "Personal" Pizza

Seek out a single slice of plain cheese or veggie instead of devouring a whole personal pan pie-size portion (which packs about 200 additional calories). The 'za can actually deliver heart-healthy benefits, since tomato sauce contains lycopene, an antioxidant. "Interestingly, it's been found to be especially well-absorbed in pizza," says Seattle-based Minh-Hai Tran, M.S., R.D., CSSD.

Do: Be Choosy About Beers

Love your ballpark brews? There's no need to deny yourself, just stop at one or two 12-ounce pours. Choose a low-calorie option like Amstel Light (which has just 95 calories), says New York City-based Keri Glassman, M.S., R.D., and author of The New You and Improved Diet. Or sip a stout beer: Guinness is another low-cal brew (you'll get 25-30 calories less than a regular beer) that also happens to be high in antioxidants.

Keep reading for five more do's and don'ts for the next time you are eating at the ballpark!