You turned out the light hours ago , but you're still tossing and turning in bed. Every time you're about to doze off, the corrections you got in class today pop into your mind—and just like that, you're wide awake again.

If you have trouble falling or staying asleep, and you often wake up feeling less than refreshed, you may have insomnia. And the reasons are often connected to your mental and emotional well-being, which means there are few quick fixes. But there are some things you can do to get the rest you need to dance your best.

Insomnia 101

There are two main types of insomnia. Acute insomnia is when trouble sleeping occurs over a short period of time. (Think about when you're just too excited about an upcoming competition or too nervous about a test.) Acute insomnia usually resolves itself without treatment or medication, because the event it's tied to passes. Chronic insomnia occurs over months and is usually linked to major life changes, like a new schedule. It could also be the result of certain medications, a sleep disorder, or another medical condition.

Insomnia is quite common. In fact, Dr. Vijay Jotwani—Houston Methodist primary care sports medicine physician and a consulting physician to the Houston Ballet—thinks it might even be more common among dancers, because of the major role that performance and competition play in our lives. With late-night rehearsals, travel, and ever-changing physical and mental demands, dance training is full of factors that can affect healthy sleep. And being a young person adds even more: Scrolling through your feed before trying to sleep, doing homework in bed, and eating late at night can all contribute to insomnia.

How to Cope

Start cultivating good "sleep hygiene" by making a few changes during your waking hours. Maintain a consistent sleep schedule ("Even on weekends, whenever possible," says Dr. Kate Cronan, a pediatrician and emergency medicine physician at Nemours/Alfred I. duPont Hospital for Children in Wilmington, DE), and keep your bedroom dark at night. "Put down electronic devices at least an hour before going to bed—the blue light screens emit can make it hard to get to sleep," Cronan says. Jotwani encourages dancers to use the bedroom primarily for sleep and to finish homework in another room.

But what's a dancer to do, when many of the contributing factors of insomnia are part of a performer's schedule—a schedule dictated by artistic directors and school? "Dancers should work with teachers on setting a schedule that allows for good rest and recovery time," Jotwani says.

For most people, medication isn't the answer. "A misconception about insomnia is that it needs to be treated with medicine," says Jotwani. "Often the non-medicine components to a treatment plan are more important than medication."

If improving your sleep hygiene doesn't help, it's probably time to talk to a doctor about the issues you're facing. The bottom line, Jotwani says, is that poor sleep will affect your performance in the studio and raise your risk of injury.

Bedtime Best Practices

Rosie DeAngelo, a yoga instructor and freelance dancer in NYC, has a three-part plan to help you manage stress before bedtime.

Yoga Poses

"Shoulders and hips are two big areas of physical and emotional tension," DeAngelo says. "Pigeon pose and double pigeon pose are great hip-openers." For the shoulders, DeAngelo recommends releasing the pectoral muscles in supported fish pose.

Single Pigeon pose (Thinkstock)

Single Pigeon : Lay your right shin down parallel to the front of your mat, finding a position where the knee feels no pressure. Lengthen your left leg behind you and carefully lower your torso down over your shin.

Double Pigeon pose (Thinkstock)

Double Pigeon : Bend your right knee approximately 90 degrees and stack your left shin directly on top of your right. Walk your torso forward over your legs to deepen the stretch. If this hurts the knees, sit on a few pillows or keep the bottom leg extended forward.

Supported Fish pose (Thinkstock)

Supported Fish : Position yoga blocks behind you on the mat under your shoulder blades and under your head one level higher. Once you lie back on them, your pelvis should be completely on the floor.

Breathing Practices

Thinkstock

"Breathing practices can help with sleep because they slow your heart rate and ground your energy," DeAngelo says. Try alternate-nostril breathing: Sit comfortably and tall. Place your left hand open in your lap, palm up, and place your index finger and middle finger together between your eyebrows. Exhale completely, close off your left nostril with your pinkie and ring finger, and inhale through your right nostril. Always switch nostrils before you exhale. Switch fingers and close off your right nostril with your thumb. Exhale out the left, pause, then inhale through the left. Repeat for at least 5 minutes. Once complete, release your right hand and keep your eyes closed, breathing normally for 5–10 more rounds of breath.

Essential Oils

Lavender essential oil (Thinkstock)

"Lavender or cedarwood oil is great for relaxation," DeAngelo says. Dilute one or both with coconut or jojoba oil and place the mixture on the bottoms of your feet (where there are lots of pores, so you'll absorb the oils efficiently).

A version of this story appeared in the February 2018 issue of Dance Spirit with the title "When Counting Sheep Doesn't Cut It ."

One of the United States' top hopes for medaling at the Olympics this month has a secret weapon: a serious ballet background.

Figure skating champion Nathan Chen spent six years training at Ballet West as a kid. "The technique there was impeccable," the 18-year-old said in a media teleconference last week. "To have had that at a young age, it definitely helps a lot. I know where to put my arms, how to create the line, how to dance to music."

TV commentators often remark on his artistry, while dance lovers adore his elegant port de bras, épaulement and arabesque line.

Read more at dancemagzine.com!

A contemporary, jazz , and ballet dancer, Lee Gumbs is known for his six-year touring stint with Bad Boys of Ballet (and, of course, for being a Dance Spirit Cover Model Search finalist in 2008!). But Gumbs' photography has earned equal praise. He's amassed an impressive portfolio of subjects, shooting famous dancers like Ashley Everett, Allison Holker, Melinda Sullivan, and Sean Lew, to name a few.

An Artist in Training

Gumbs first began studying tap and acrobatics as a 7-year-old boy in the Virgin Islands. When his family moved to Florida, his mother went to a local studio to inquire about getting him a scholarship to keep training. The owner gave him the scholarship—under the condition that he take ballet. "I wasn't into ballet when I was little," he recalls. "I thought it was just for girls." But Gumbs soon found that he loved ballet and jazz. He went on to train at the Orlando Ballet School and Rolann's School of Dance.

Sean Lew (photo by Gumbs, courtesy Gumbs)

When Gumbs was 10, an elementary school art class assignment ignited a love of photography to match his passion for dance. A picture he took of a flower was selected for a showcase, and Gumbs asked his parents for a camera the following Christmas. "Of course, because I was in fifth grade, they got me a cheap camera, and I was so disappointed because I wanted a nice one," he laughs. At 16, he got his first professional SLR camera and started photographing his friends.

Lucy Vallely (photo by Gumbs, courtesy Gumbs)

The Professional

Gumbs honed his chops as a dance photographer while on tour with Bad Boys of Ballet. "I didn't go to school for photography, so everything I do is self-taught," he says. "When I was on tour I'd walk around each city we performed in and shoot my castmates." Eventually, he began photographing models and actors, cast members from "So You Think You Can Dance" and "Dancing with the Stars," and dancers for Lady Gaga and Beyoncé.

Jade Chynoweth (photo by Gumbs, courtesy Gumbs)

While his style is heavily influenced by the high-fashion photography he sees in publications like Vogue and Harper's Bazaar , Gumbs' dance training informs his perspective, too. "I think being a dancer, you have to be so aware with your eyes—when you're onstage you have to feed off the movements of the other dancers," he says. "Dancers know what looks good and know what looks bad, and I think that really helps me in photography." Actress and commercial-dance darling Jade Chynoweth is one of many who have benefited from his talent. "He captures the perfect angles that accentuate your body and its muscularity," she says. "He mirrors his movements with yours to get the perfect shot."

A Balancing Act

Aria Terango (photo by Gumbs, courtesy Gumbs)

Gumbs didn't put down dance when he picked up the camera. While his photography business continues to thrive, his dancing continues to, too (most recently onstage at the Oscars). "Dance doesn't have to be your be-all and end-all," he advises. In fact, he says his dual passions have made him a better artist overall. "Dance and photography are both equally my main job," he says. "It's worth it to make time for all of your artistic outlets.

A version of this story appeared in the February 2018 issue of Dance Spirit with the title "Picture Perfect ."

George Birkadze spends some of his mornings as a guest teacher at Boston Ballet. But this ballet dancer and choreographer also spends much of his time training as a professional martial arts fighter. In fact, Birkadze has a black belt in not one but three different styles including Brazilian jiu-jitsu, judo, and Kyokushin karate. (He's like a ballet ninja!)

Though martial arts and ballet may seem extremely different, Birkadze says the two actually share more similarities than you might think. Both require discipline, dedication, and daily training. In fact, Birkadze credits ballet for having helped him improve as a martial artist.

While ballet was his first love, Birkadze started studying martial arts to protect himself from bullies who gave him a hard time for dancing. "All dancers are fighters and all fighters are dancers," he says.

Watch this and be wowed by Birkadze's super human dancing and martial arts moves!

Being a dancer comes with the responsibility of constantly being prepared for anything . And that means every dancer has a few essential troubleshooting items ready to go in her dance bag—no matter how strange those items might seem to a non-dancer.

Here are 8 weird things dancers can't live without.

Tennis balls

Forget sports—tennis balls are the perfect on-the-go massage items. Not only do they fit easily in your bag, but they're great for getting knots out before class.

Hairspray

Oh, no—not for your hair. When the dance floor is just too slippery, you know to lay down a coat of your go-to hairspray to prevent any falling injuries. (Non-diet soda works in a pinch, too.)

A screwdriver

A tap dancer's worst nightmare? Their tap plates coming loose. Don't fret! As long as you have your trusty screwdriver, you'll be good to go.

Dental floss

Although dental hygiene is very important, having some floss on you is even more necessary if you've got pointe shoes to sew (and we always do).

New Skin

When a blistered toe is killing you, nothing can get you back on your feet quicker than a dab of New Skin.

Nail clippers

No self-respecting dancer keeps these in her medicine cabinet—they belong in your bag at all times. Broken toenails are nothing to joke about and must be dealt with immediately.

Lucky socks

They're good for keeping your feet warm. They provide just the right amount of slipperiness for contemporary class. They're your lucky socks—and so what if they have Batman on them? No judgment.

Medical tape

Aka toe tape. So. Much. Toe. Tape.

It's almost too good: To celebrate " Step Up: High Water " premiering on YouTube Red , producer Jenna Dewan-Tatum decided to share footage of her audition for the ORIGINAL Step Up movie. As in, a circa 2005 tape of baby Jenna showing off some impressive moves—and some impressive chemistry with baby Channing Tatum.

It is all kinds of d'awwwwww. And it is all kinds of obvious that the two young'uns have all kinds of real-life couple potential. 💘 💘 💘

Watch and melt. #TeamTatum 4EVA.

Your opponent is staring you down. Your reputation is on the line. You've entered the ring at a break-dancing battle—and it's time to work. But what makes a successful battler? We asked some A-list breakers for their tips on how to battle like a champion.

Longka "M-Pact" Lor

"In a battle, you actually have four opponents: the person in front of you, the judges, the audience, and yourself. And you are your main opponent—you have to understand yourself. That's the hardest part. In breaking, there's a certain set way of doing foundational movements, but being willing to step outside of what's usually done is what gets you noticed. You have to find the way your body best executes each movement, because everyone has different body mechanics. And you can't fear making mistakes. Mistakes turn into originality. Take the moves you stumble into and use them."

Longkue "VillN" Lor

Longkue "VillN" Lor (photo by Robert K. Lim, courtesy Lor)

"The best breakers make things look easy. And a lot of that is about stamina and endurance. Breaking is such a physically demanding dance form. You have to be able to go three to five rounds without dropping your energy. There are also battle tactics to consider. You have to think, 'How could I make this person look like he's not at my level?' You have to create a character that no one can step on."

Ana "Rokafella" Garcia

Ana "Rokafella" Garcia (photo by Yu Wadee, courtesy Garcia)

"This is a male-dominated field, created by men, and often judged by men. When I first started as a b-girl, I wanted to hide my womanhood. But as I grew up, I learned to embrace it. When I judge battles today, I'm looking for the female competitor who owns her femininity. Wear the tight pants, wear the lipstick, throw a kiss—or be aggressive, if that's more your style! Just don't be afraid to be you."

Antonio "Kid Black" Smith

"When I first started, people would say to wait to start battling until you've earned your place in the scene, but I disagree. Jump into it, soak up the culture, and get a feel for the atmosphere, no matter how new you are to the form. Never be afraid to show what you've got, regardless of skill level. And know that it's not always about winning. I enter battles to inspire and to represent my style. Sometimes that means more dancing and fewer point-earning stunts. I know I'm going to have a harder time winning if I dance more, but who cares? I'm there to represent and to show that breaking is a valuable culture, with or without the competition."

Marie "Quenn Mary" Slavova

"Battling is a game. If you know how to play it, it can be quite interesting. People who take it too seriously are forgetting that it's still a performance art—that the point is to share our craft with an audience, so that they can enjoy it. It's kind of like old-school boxing. The people who earn a place in history, like Muhammad Ali, are the ones who enjoy being in the battle. They make audiences see how interesting it can be. They put smiles on our faces."

Tadd Gadduang

Tadd Gadduang (photo by isa Tucker, courtesy Gadduang)

"It all comes down to grit and perseverance. Everything about this art is intense: the moves, the training, the culture, the persona, what a b-boy represents. It takes a strong attitude to succeed, and not every just anyone can handle the rigor. You're going to practice a move 100 times and mess it up 99 times. Then repeat. But that's the beauty of the form: It doesn't just teach you cool stunts. It pushes you to persevere in the real world.

A version of this story appeared in the February 2018 issue of Dance Spirit with the title "Battle Ready ."

Once a Broadway show officially opens, most choreographers direct their attention to a new project, and in high school productions, frequently the choreographer can't be present during the entire rehearsal process. That's where the dance captain comes in: Their job is to maintain the integrity of a show's choreo as originally set by the choreographer. "I'm always very careful about who our dance captains are because they're representing me," says choreographer and director Rob Marshall, known for the 2014 Cabaret revival and the 2002 Chicago film.

Working as a dance captain can seriously pay off career-wise. "It's a wonderful job because you learn how to run a show after the director and choreographer leave," Marshall says. "It's a really important position, especially if you're interested in something further in the directorial or choreographic world."

So, what are the steps to dance captain success? We asked pros from across Broadway to weigh in.

Becoming a Dance Captain

In order to become a dance captain, first you'll have to stand out as a dancer. Prove your worth by performing at a high level in multiple shows with the same choreographer. Allow your relationship with them to grow over time—don't try to force anything.

You can also take advantage of specific programs that allow dance captains to flourish naturally, like those at the Professional Performing Arts School in NYC. "We have a number of performance opportunities that offer the possibility to assist choreographers in a dance captain capacity," says Chuck Vassallo, director of performing arts at PPAS.

Sometimes, though, opportunity doesn't come knocking unless you speak up. That was the case for Nathan Peck, who was made dance captain in La Cage aux Folles on Broadway after he straight-up asked for the job. "After our first big dance rehearsal, Jerry Mitchell, the choreographer, called me over and said, 'I hear you would like to be my dance captain,' " Peck says. The two developed a professional friendship. Peck is now dance captain for Mitchell's newest Broadway musical, Kinky Boots . "A lot of it was based on my prior relationship with him. When you're in the business for a while, it's nice to make those connections," Peck says.

Pay Attention

Being a dance captain is a difficult, multifaceted job. The role requires taking extensive notes and giving feedback to the other performers. It also involves making sure the spacing and intent of the movement is still intact, as well as fielding concerns from company members. And when a newcomer joins the production, the dance captain is responsible for teaching the dancer the choreography. In some shows, the dance captain needs to know 30 dancers' parts inside and out, in addition to their own role.

Dance captain Brittany Conigatti (second from left) with the cast of "A Bronx Tale" (photo by Joan Marcus, courtesy Boneau/Bryan-Brown)

All of this means a dance captain has to be especially detail-oriented. "You have to watch how the choreographer sets the choreography and then be able to share that information with other castmates," explains Peck. "I usually go through the show, track every move, and write it all down."

Think Like a Choreographer

To do the job efficiently, a dance captain also has to be able to speak to the cast the same way a choreographer does. "It's like being a follower and a leader," Marshall says. "You have to follow what a choreographer is doing, and then you have to take over. So, it's crucial you speak the same language as the choreographer." Pay attention to the choreographer's tone and the words he uses to describe movements and steps, which will help you articulate direction to other members in the company.

But be careful not to scrutinize everything all the time—doing so could lead to micromanagement of the cast. "If you watch something too much, your perspective becomes skewed," Peck says. At first, he used to watch performances of Kinky Boots regularly, but now that the show's been running a few years, he takes notes on staging only once a week so it doesn't lead to constant nitpicking.

Be Confident, Not Bossy

Being appointed dance captain doesn't mean you're suddenly everyone's boss. And while it's flattering to be asked to lead, don't use your new job as a power trip. "Rather than saying 'You've been doing this step wrong,' I try to frame it as, 'You bring a lot of energy to the show. But there are some things you're doing that are detracting from the original choreography, so let's work on this,' " says Brittany Conigatti, the dance captain for A Bronx Tale .

Be respectful of your colleagues' feelings. "You need to make sure to show the cast that your concerns are their concerns, so they can respect you while you lead," says Robert Fairchild, who starred in An American in Paris . Understand how different actors take feedback, and be aware of how they might perceive your notes. "People take criticism in different ways, and you have to navigate how they'll respond," Peck says. "It's an art to gently guide performers into doing what you want them to do."

A version of this story appeared in the February 2018 issue of Dance Spirit with the title "The Dance Captain Playbook ."

Pretty simple: It's Swan Lake , but the lake is frozen. And you're going to love it.

Last night saw the preliminary round of figure skating competition for the 2018 Winter Olympics in PyeongChang, South Korea. And while I've always loved watching beautiful pairs skating (the ice-defying lifts! the perfectly synchronized port de bras !), one pair last night really stood out for me. Why? They skated really, really gorgeously to Tchaikovsky's stunning music from Swan Lake, Act II.

While China's Xiaoyu Yu (doing justice to those iconic swan arms) and Hao Zhang (a Chinese Siegfried? I'm buying it) only placed sixth out of ten teams, they get first place in my heart for giving us their extremely brief version of an extremely wintry Swan Lake . Elsa, what was your role in this?!

I know, I know, it's not *actually* ballet. But such fun to see the music and the magic of the ballet world crossing over into international sports' biggest event. Enjoy, bunheads.

[Video of last night's competition is not yet available outside of NBC's subscription services, so here's Yu and Zhang skating their Swan Lake short program last year at the Skate America competition in Lake Placid, New York.]

Molly Long is the rare prodigy who grew up to be even more brilliant. At the ripe old age of 16, Long (now 25) took charge of the minis at her home studio, Dance Precisions, in Southern California, leading the team to big wins at Nationals. It wasn't long before she was traveling the country to choreograph and teach. Long's infectiously musical, explosive yet clean style has been seen on "Dance Moms," "America's Got Talent," "Abby's Ultimate Dance Competition," "Raising Asia," and at New York Fashion Week. Since 2015, Long's been touring with Revel Dance Convention and growing her Orange County–based company Project 21. Read on to find out where Long finds inspiration for her many winning numbers. —Helen Rolfe

Long with Moises Parra at Disneyland (courtesy Long)

I was born and raised in Orange County, CA, and still live there today. People are always envious of the idea of California. They feel like you can do so much more because L.A. is so close, and that out-there ideas are more acceptable because it's such a laid-back region of the country. Having spent so much of my life here gave me the creative freedom I need to do what I do.

I work with a choreographer named Noel Bajandas on Revel. He's so fabulous; I love his vibe and his energy. Every time I watch a combo of his, I want to learn it, I want to dance it. The feeling I get when I watch his choreography is the feeling I want people to get when they watch mine.

Long (left) with Emily Shock (courtesy Long)

Emily Shock is my most important mentor. I really respect her, not only for the way she choreographs but also for her integrity, which I know can be hard in this industry. Whenever I have an issue—a personal issue, a dance issue, anything—I always know I can go to her.

Late, late at night is when I feel most creative. Even when I was 16 and was just getting started choreographing, I would always go into my bathroom and listen to the music at one in the morning. Maybe it's something about the sleep deprivation that hits at that hour, but that's when the ideas and plans and outlines come.

One of Long's paintings (courtesy Long)

I grew up an artist—I even took AP Art when I was in high school! I love painting, especially landscapes. Anything colorful and beautiful inspires me. I paint when I'm really stressed-out and have a lot going on with the dance side of my life, just so I can do something that isn't directly dance-related.

A version of this story appeared in the February 2018 issue of Dance Spirit with the title " Choreographer's Collage: Molly Long ."

Misty Copeland. Her name is synonymous with exquisite artistry and outspoken advocacy. And her visibility has made a huge impact on the ballet world. Ballet's relationship with race has always been strained at best, hostile at worst. But Copeland's persistent message and star quality have finally forced the ballet industry to start talking about racial diversity, inclusivity, and representation. "The rarity of seeing ourselves represented is sad," Copeland says. "The more we see every hue and body shape represented on the stage, the more possibilities young dancers feel they have for themselves."

Fortunately, there are trailblazers in every generation. Young black dancers rising through the ranks of top international companies are living proof that ballet can accept those who have what it takes to succeed, no matter what color their skin is.

—Nicole Loeffler-Gladsone

Nardia Boodoo

Rachael Jones

Erica Lall

Precious Adams

Alexandra Terry

Amanda Morgan

Miranda Silveira

Rachel Hutsell

India Bradley

Jasmine Perry

A version of this story appeared in the March 2018 issue of Dance Spirit with the title "The Misty Effect ."

You may not have heard Rachael Sage's name before, but you definitely know her music. Sage's songs have been featured on "Dance Moms" a record 22 times! Breakout star Maddie Ziegler even danced to several of her tunes.

Sage, herself a former dancer (she trained at the School of American Ballet as a teen), very recently collaborated with comp-circuit winner Kaci King on a dance video for her new single "Frost"—a clip we're very happy to debut today on dancespirit.com . It's a heartfelt, lyrical video that's a perfect marriage of dance and music.

What we might love most is how the choreography's underlying message is totally up to you, the viewer. As Kaci King says, " 'Frost' is a song that I can relate to. It reminds me of my bullying experiences from the past. This is a song that is full of emotion, and I love it because of how many different ways you can interpret it."

We love, love, LOVE figure skaters who completely embrace the dance aspect of the sport, putting real time and thought into their choreography and music choices (while also, you know, casually pulling off death-defying jumps). This Olympics, a lot of attention has (rightly) been focused on frontrunner Nathan Chen , whose ballet background lends him a beautiful grace and fluidity on the ice. But it was Chen's teammate Adam Rippon who stole our dance-loving hearts yesterday, making his Olympic debut with a routine choreographed by none other than "So You Think You Can Dance" alum Benji Schwimmer .

Friends: HE. SLAYED. And because Rippon is the first openly gay U.S. man to qualify for any Winter Olympics—ever—the performance marked a major milestone.

Rippon has worked with Schwimmer, a longtime friend of his, for a bit now . But it was incredibly thrilling to see him bring Schwimmer's choreo to life on such a huge stage. And Rippon's powerful performance helped the U.S. earn bronze in the team figure skating competition. (In fact, Rippon's routine was so flawless—like, trending on Twitter flawless— many viewers felt it should have lifted the team even higher on the podium .)

Here's Schwimmer's behind-the-scenes peek at the making of the routine:

And in case you missed the broadcast, here's video of Rippon nailing the same routine (in a different fabulously bedazzled ensemble) last year:

It's currently New York Fashion Week, which means it's the perfect time to gush over the merging of fashion and dance, yet again. We know we've said it a thousand times, but there's just nothing better than big brands tapping dancers for campaigns or runway shows.

The best collab of late? That would be Tory Burch Sport's latest collection theme, centered on ballet and modeled by a group of 2018 Juilliard dancers.

via Tory Sport

Some of our favorite dancers—including Madi Hicks , Paige Borowski , Cassidy Spaedt, Mikaela Kelly , Alysia Johnson , and Melissa Anderson—show off the adorable looks in a dreamy video, talk about their most memorable moments from the shoot ("when we were filming at the barre to Missy Elliott," Johnson says), and chat about their go-to snacks for staying fueled during long rehearsals ("a salmon avocado roll and matcha green tea," Katerina Eng says).

The brand even sat down with Johnson for an in-depth Q&A, where she offers up lots of gems, like her advice for aspiring dancers ("Don't be nervous about getting it perfect. Ballet is a practice, and there's room for everyone"), and her must-see ballet ("If Firebird is ever being performed near you, go see it! One of the most dynamic ballets and an audience favorite.")

Juilliard dancer Alysia Johnson (via Tory Sport)

Head over to the Tory Sport site to view the full video and read all the fun features.

Former comp star Kali Grinder's stellar stage presence and graceful lines have served her well in her new life as a Broadway baby. She performed in Wicked on Broadway for one year, appeared on the show's national tour, and was a Rockette during The Radio City Christmas Spectacular . Currently, she's an ensemble dancer in the new musical Frozen . A Las Vegas, NV, native, Grinder started training at The Dance Zone at age 6. She briefly studied dance at Point Park University before heading to NYC to pursue her dreams. Catch her dancing with Anna and Elsa this month during the show's previews—and read on for the dirt!

If you were a superhero, what would your special power be?

I would be able to use my hair like arms. It would grow long instantly to reach people who needed help far away.

What's your go-to stress reliever?

Nature. It really is the best medicine.

Where do you feel the happiest?

I feel happiest when I am onstage. It is the perfect place to lose inhibitions, anxiety or stress. Anything that might be troubling me I can let go there.

What's your biggest fear?

Putting myself out there is terrifying for me, but when I do dive in headfirst it's led me to some of my greatest accomplishments. It is empowering and exhilarating to do things that scare you.

Who's your dance role model?

Megan Lawson! She never stops creating and she is so authentically herself in her expressions.

Who can always make you laugh?

My English Bulldog, Buddha. He's such a little monster. I can't help but giggle when I look at his smooshy face.

What's one food you can't live without?

I LOVE PICKLES!!

If you could go anywhere in the world, where would you go?

I would go some where in the middle of the ocean. I could watch the fish swimming and see what it would be like to be away from any sort of civilization.

Do you have any pre-performance habits?

This is a new one I have picked up from one of my partners at Frozen . He always comes to me to hug me or just check in. It's good for both of us to connect before he throws me in the air.

Do you have any guilty pleasures?

I guess I'd say ice cream, but I can't say I really feel guilty. It's justifiably delicious... always!

What's something you can't live without?

I have an electric blanket at my dressing station. People recommend heating pads and I say do yourself one better. It's large enough to warm from your shoulders to your knees.

What are your pet peeves?

Dishonesty

What would you be if you weren't a dancer?

I think I would go back to school and get into psychology. I feel like I could help a lot of people in that field.

Do you have any nicknames?

People who are close to me call me Kali May ("May" is my middle name).

What's the most-played song on your playlist?

It's constantly changing, but right now I'm hooked on "Nature," by Madaila.

What's your advice for young performers?

Expose yourself to different art forms. Supporting other people's expression and vulnerability is not only fuel for yourself, but also fuel for the creative community.

What's your favorite dance movie?

Happy Feet ! That counts, right?

San Francisco Ballet principal Dores André's flair for onstage drama and powerful, picture-perfect technique have solidified her as a company standout. She joined the company in 2004 as a corps member, was promoted to soloist in 2012, and in 2015 was awarded the title of principal dancer. Born in Vigo, Spain, André started studying ballet at age 9 before moving across the country to train seriously at the Estudio de Danza Maria de Avila in Zaragoza at age 13. Later, she headed to the States to audition for SFB and was offered a contract. Catch her dancing this month with the company. —Courtney Bowers

To my past self,

Hey, kid! How are you? I'm not an expert by any means, but I feel like I have some things to say.

First of all, don't be afraid to step out of your comfort zone. If something bad happens, then it's a funny story you can tell later. Your favorite moments onstage will be the times you took a risk. They'll be the most special or the most disastrous, but either way, those will be your greatest moments, and those performances will be the reason you love what you do.

Give credit and take responsibility. You're going to meet the most incredible teachers, co-workers, and students. You'll learn a great deal from them, so give them the recognition they deserve. When things go wrong, don't blame others—take charge and become better.

André at age 12 (courtesy André)

Yes, you should stand up for yourself (and others)—you're good at that—but know there are many battles, and you won't win them all. Sometimes you just have to do your best and wait. It's not fair, I know, but that's how it is. Make the best of it.

If you don't understand something, ask. Not knowing isn't a negative thing and it won't make you look bad. The opposite is true. Your curiosity will become your biggest asset. Never stop learning, ever.

Don't be too hard on yourself. Trust me, you're fine. Just keep working. Worst-case scenario, you'll learn a lot of amazing things that you can apply everywhere else in life.

And lastly, please stop dyeing your hair. It'll take years to look decent.

Love,

Dores

A version of this story appeared in the February 2018 issue of Dance Spirit with the title "Letter To My Teenage Self: Dores André ."

When Camryn Bridges burst onto the "Dance Moms" scene in 2016, she made immediate waves. Sure, there was the inevitable reality TV drama that's bound to happen whenever a new cast member joins the crew—but then there was the fact that Camryn was good . Between her explosive jumps, her total commitment to each routine, and her ability to wring herself out every time she hit the stage, Camryn quickly became a force to be reckoned with.

Though "Dance Moms" has since closed up shop, Camryn is still crushing the dance scene, the convention scene, and her Instagram game . (A quarter million followers can't be wrong!) Here's what else you should know about the St. Louis, MO, native.

1. What's the first thing you do when you wake up in the morning and the last thing you do before bed every night?

The first thing I do when I wake up is go right back to sleep because I am by no means a morning person! I hate mornings. The last thing I do before I go to bed is put Chapstick on my lips.

2. What are three things you eat every day?

Otis Spunkmeyer strawberry shortcake muffins, fruit, and I try to eat one salad a day.

3. What are three things you can't dance without?

I need a good piece of music and then everything's great!

4. In your very expert opinion, what's the best dance movie of all time?

Step Up 2: The Streets

5. If you were given an hour to take class from ANY instructor—living or dead—who would you choose?

Brian Friedman or Tessandra Chavez. Jazz and jazz funk are my absolute favorite styles, which is why I'm obsessed with Brian. And Tessandra is a pure genius—she's so inspiring.

6. What's the coolest place you've ever performed?

The Fox Theater here in St. Louis. My favorite part was leaving my mark and signing my name on one of the backstage walls next to the thousand other legendary people who have performed there.

7. What songs are in heavy rotation on your playlist right now?

I have a very large selection of music. Right now I'm listening to "Rock" by Plies, The Greatest Showman soundtrack, and "Tempo" by Chris Brown.

8. Other than dance, what's your favorite way to work out?

Trying to keep up with my puppy and little brother, tumbling, and doing silks.

9. What's your favorite way to spend a Sunday?

DANCING ALL DAY! Or sleeping and catching up on my shows all day.

10. What has been the single greatest moment in your dance career so far?

The greatest moment in my dance career was definitely a blessing but also felt like a curse. I auditioned for the reality dance TV show "Dance Moms" in 2016 and made it onto the show, which I thought would be the best experience ever. But it was mentally and emotionally draining, with all of the fighting and hate I received for just walking in the door. I am 100 percent grateful for the experience and the exposure, though.

To say we're pumped for the Winter Olympics is a definite understatement. We love watching cold-weather sports like bobsledding (Feel the rhythm! Feel the rhyme!), the terrifying-but-exhilarating art of ski jumping, figure skating (perhaps the most dance-centric event) and even more obscure options like curling.

But that's not the say the Olympics aren't lacking in any way.

We're missing the cherry on top, which at one time did exist in the games: the long-forgotten sport of ski ballet, also know as acroski.

Read more at dancemagazine.com!

You already know the more fruits and vegetables you eat, the better. But did you know that the same goes for their colors? Those vibrant reds, greens, oranges (and everything in between) are pretty—and packed with tons of essential nutrients, antioxidants, and vitamins that'll take your energy (and your dancing) to the next level. Dance Spirit turned to Marie Scioscia, a registered dietitian with The Ailey School, for a breakdown on each color and its specific benefits.

Green

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Fruits: Green grapes and kiwis

Vegetables : Kale, spinach, bok choy, broccoli, and leafy salad greens

"Green fruits, including grapes and kiwis, are packed with fiber, potassium, and vitamin C—all key in promoting healthy joints and muscles, as well as immunity," Scioscia says. "Green vegetables are especially good for your eyes, bones, and teeth. They provide your eyes with phytonutrients like lutein and zeaxanthin, which help protect against macular degeneration (vision loss)."

Red

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Fruits: Strawberries, raspberries, and cherries

Vegetables : Tomatoes, red peppers, and red onions

"Red fruits and vegetables are filled with lycopene, fiber and vitamins
A and C," Scioscia says. "Vitamins A and C help protect against cancer and support joint tissue," and lycopene is a phytonutrient that contains antioxidants and anti-cancer properties.

Blue and Purple

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Fruits : Prunes, blueberries, and plums

Vegetables : Eggplants, endive, and cabbage

"Blue and purple fruits and vegetables provide your body with nutrients to help fight inflammation, improve its ability to absorb calcium, support healthy digestion, and boost the overall immune system," Scioscia says.

Yellow and Orange

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Fruits : Oranges, mangos, peaches, and pineapple

Vegetables : Carrots, sweet potatoes, yellow peppers, golden beets, and pumpkin

"Yellow and orange fruits and vegetables are filled with vitamin C and beta-carotene, both of which are antioxidants that promote healthy joints and collagen formation—a key for healthy, quick-to-heal skin," Scioscia says. "They also boost the immune system and encourage a healthy pH balance, which improves bone health, among other things."

White

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Fruits : Apples, pears, and bananas

Vegetables : Cauliflower and cucumbers

"White fruits and vegetables are abundant in antioxidants that help reduce inflammation and protect your joints. Their fiber content also helps lower cholesterol and regulates digestion," Scioscia says.

A version of this story appeared in the March 2018 issue of Dance Spirit with the title "Taste The Rainbow ."

Your best audition look is all in the details: Add (literal) texture to the audition combo with edgy cutouts, luxurious trim, and shimmery accents.

Modeled by Kirsten Coco, Zuri Ford, Imani Moss, and Riana Pellicane-Hart, who are students in the department of dance at NYU Tisch School of the Arts.

Photos by Erin Baiano

Zuri wears Capezio (photo by Baiano)

Riana wears Just For Kix (photo by Baiano)

Imani wears So Dança (photo by Baiano)

Kristen Wears Bloch Inc (photo by Baiano)

A version of this story appeared in the February 2018 issue of Dance Spirit with the title "Take a Closer Look ."