Beyonce’s Dance Captain Ashley Everett Shares Fitness Secrets

Beyoncé’s seasoned dance captain, Ashley Everett, recently shared her fitness tips with Us on how to stay in shape and look as glamorous as her while working out. At 36 years old, Everett exclusively spoke to Us Weekly about her fitness routine and praised The COBA Board for helping to activate and sculpt her legs, glutes, and thighs. She mentioned that the board allows for a full-body workout at home and is a great addition to her outdoor training sessions with her boyfriend.

When training with Beyoncé, Everett emphasized the importance of fueling her body with food and listening to her cravings. She mentioned adding a protein shake after meals to build muscle. As part of performing with Beyoncé, Everett shared her beauty secrets, including using setting powder and setting spray to keep her hair and makeup in place on stage. She also highlighted the use of waterproof makeup to withstand challenging weather conditions.

Everett prefers to rock her natural curls and maintains them with a good curl cream and strong-hold gel. She expressed her love for wearing her curls out and described herself as a wash-and-go girl. Additionally, she has experience with different hairstyles, including wigs and slick styles. During the Christmas Day Halftime Show in December 2024, Everett wore a platinum bob wig while dancing alongside Beyoncé and Blue Ivy.

Reflecting on her experiences performing with Beyoncé, Everett described the Christmas halftime show as a blast and a sweet reunion both on and off the field. She expressed gratitude for being part of multiple iconic moments in their careers. Blue Ivy’s appearance in the concert also received praise from Everett, who commended her as a natural star.

While Everett cherished her time in Beyoncé’s Cowboy Carter-themed halftime show, her favorite routines include “Formation,” “Diva,” “Crazy in Love,” and “Single Ladies,” which she considers special. Overall, Everett’s dedication to fitness, beauty, and performance shines through her work with Beyoncé, leaving a lasting impact on fans and audiences worldwide. The rise of plant-based diets has been a hot topic in recent years, with more and more people choosing to adopt a vegan or vegetarian lifestyle. But what exactly is a plant-based diet, and why are so many people making the switch?

A plant-based diet is one that focuses on whole, unprocessed plant foods such as fruits, vegetables, whole grains, nuts, seeds, and legumes. This means cutting out or drastically reducing the consumption of animal products like meat, dairy, and eggs. Some people may also choose to exclude other animal-derived products like honey and gelatin.

There are many reasons why people are choosing to adopt a plant-based diet. One of the main reasons is the health benefits associated with eating more plant foods. Plant-based diets are rich in vitamins, minerals, and antioxidants that can help reduce the risk of chronic diseases like heart disease, diabetes, and certain types of cancer. They are also generally lower in saturated fats and cholesterol, making them a great option for those looking to improve their overall health.

Another reason why plant-based diets are gaining popularity is the environmental impact of animal agriculture. The livestock industry is a major contributor to greenhouse gas emissions, deforestation, and water pollution. By reducing or eliminating the consumption of animal products, individuals can help reduce their carbon footprint and lessen their impact on the environment.

Ethical considerations also play a role in the decision to adopt a plant-based diet. Many people choose to avoid animal products due to concerns about animal welfare and the treatment of animals in the food industry. By choosing plant-based foods, individuals can align their dietary choices with their values and beliefs about animal rights.

Although plant-based diets have many benefits, it’s important to note that they may not be suitable for everyone. It’s essential to ensure that you are getting an adequate intake of essential nutrients like protein, iron, calcium, and vitamin B12 when following a plant-based diet. Consulting with a healthcare provider or registered dietitian can help ensure that you are meeting your nutritional needs while following a plant-based diet.

Overall, the rise of plant-based diets reflects a growing awareness of the impact of our dietary choices on our health, the environment, and animal welfare. Whether you’re looking to improve your health, reduce your environmental footprint, or align your diet with your values, adopting a plant-based diet can be a positive step towards a healthier and more sustainable lifestyle.