Sosie Bacon in Workout Gear Dances With Dave Mizzoni

1. Dance Training

Murgatroyd always intensifies her workouts before Dancing With the Stars goes into production. “I’ve been doing boxing, I’ve been going to the gym, I’ve had my personal trainer,” she told Us Weekly. “I’ve been doing my part in keeping healthy … any time I’ve gone back, whether I go to the gym or not, it’s a shock to the system because it’s so intense. We do 4 to 6 hours a day and you just don’t get that type of cardio anywhere else, so it’s always a bit of a shock. But I think I’m going to be fine.”

2. Daily Workouts

Murgatroyd loves running and hiking every day. “I have to work out every day,” she told Dance Magazine. “I need to break a sweat. Running is my main go-to, whether on the road or on the treadmill. I also love to go hiking at Runyon Canyon. During the off-season I really need to keep my body in shape, as I’m not dancing as much as I do when I’m on Dancing With The Stars.

3. Dancer’s Diet

Murgatroyd is careful about her diet when she’s in work mode—she fuels with healthy proteins, and enjoys pasta as a treat. “I usually eat chicken salads, granola bars, vegetables and a little bit of chocolate,” she told Dance Magazine. “I love granola bars, dried fruit, and Gatorade.”

4. Tricking Her Body

Murgatroyd loves hot yoga and Pilates. “When you’re in the rehearsal period, you tend to lose a lot of weight because you’re throwing yourself into several different styles of dance that you aren’t used to and you’re rehearsing 12 hours a day,” she told PEOPLE. “Towards the middle of the tour, I stopped losing weight and I kind of plateaued which is a good thing because you don’t want to get too skin and bones out there. I figured out that for my body, I need to keep maintaining my strength and endurance. I have to trick my body into doing different types of cardio now so my muscles never get bored because now they’re so used to doing the show.”

5. Champion Instinct

Murgatroyd can tell almost immediately if she and her dance partner will be a success as a team. “Usually by the end of the day on day one, I can figure out if we’re gonna be in finals or not,” she told Us Weekly. “That’s a very big telltale sign. We go through all the basics and you know, you can tell if it’s somebody that is charming and funny and maybe not the best dancer, but you could definitely get to the finals. Or it could be a great dancer and I might need to work on the personality and bringing their personable side out. I definitely know in 24 hours.”

Dancer Sharna Burgess is poking fun at her “mom life” in a new social media post. Burgess, 39, shared a video of herself wearing black dance workout gear, dancing for Brian Austin Green to a children’s nursery rhyme. “When he asks you to dance for him but you’re a toddler mom,” reads the text over the video of Burgess doing ‘head, shoulders, knees and toes’. “Toddler mamas raise your hand if you can relate ✋😂,” she captioned the funny post. Burgess is a busy working mom—here’s how she keeps it all going.

1. Diet and Workouts

Burgess starts the day with black coffee and vitamins. “Throughout the day what I eat always changes. I can easily get bored with food, however I made a conscious decision to cut out sugar, bread, and pasteurized dairy about a year ago,” she told Lapalme Magazine. “And to up my water intake to 3 liters a day. I make sure my snacks are things like raw almonds and cranberries, raw veggies with hummus, or a piece of fruit. Little adjustments like that are game changers. For workouts, I swear by hot yoga and reformer Pilates. If I am not dancing and need cardio I do interval training on the treadmill.”

2. Advice For Dancers

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Burgess has good advice for aspiring professional dancers. “It is a difficult field to be successful in, so if it is what you want most the minute you wake up to the minute you go to sleep, if it is what you dream about, then never ever give up,” she told Lapalme Magazine. “It is not just about talent, it is about hard work, blood sweat and many many tears. Part 2 is this, plan your life for after dance, you can not dance forever, eventually you will have to find another way to pay the bills because well… That is life…your education is just as important as your technique.”

3. Favorite Dance Style

Burgess says it’s difficult to pick her favorite type of dance. “For me, what I love is storylines,” she told InLove Magazine. “I love when a dance has some truth to it. It’s always great to create characters, but when you get to tell a person’s story and create something that is about them, it is just the most magnificent feeling. In the show, I create pieces for other people all the time that are about their lives; about their personal triumphs over adversity. I really enjoy that part. It’s usually a contemporary, or a Viennese waltz – something with a lot of emotion in it.”

4. Mental Health Awareness

Burgess and Brian Austin Green previously took part in Movember, highlighting how important mental health is for men. "Men are just so behind the ball as far as really taking care of themselves," Green told People. "And there's this stigma and this thought of, if you're a man, you're supposed to be the rock, and you're supposed to be the real emotionally and physically secure one and then hold everyone together and be the glue.” Burgess agrees. “To just step outside with someone else and talk about things, whatever arises, is so healthy," she says. "I would love for that to be the way for more people, and there is access to that with things like Movember for men. They do have access to be able to do things like this."

5. Acts of Kindness

Burgess tries to practice kindness in her daily life. “It’s those small acts of kindness that make a difference,” she told InLove Magazine. “It’s helping someone pick up their groceries, or helping someone who doesn’t have money for the bus, or giving up your seat for someone else; there are so many acts of kindness that take absolutely nothing out of us, that make someone else’s day a little easier for them. That’s how we are going to change the world, by changing us, by knowing that our kindness matters.”

Charli D'Amelio is returning to her dancing roots – in her workout gear. In a new social media post the influencer and TikTok alum shows off her incredible body and her impressive dance moves while getting a workout in. “felt good to be back (i am so sore today it’s insane)” she captioned the Instagram video. “back where to where it all started,“ one of her followers commented. “i’m so proud of you charli,” added another. How does she approach diet, fitness, and self-care? Here is everything you need to know about her lifestyle habits.

1. Dancing

Charli shot to fame as a TikTok dancer. "You know, dance wasn't something that I found fun anymore. It was something that was more just, I did to do it and, you know, it was over when it was over and I didn't look forward to it anymore. And I think with Dancing With the Stars every week, it's like, you know, I'm hearing from other people that I finally look like I'm having fun," she told People about how the show brought her back to her roots. "I look happy and I'm feeling, kind of, those same things that I used to feel when I was younger, dancing, that I kind of lost and thought that I wouldn't find again," she said. "Just because it had been so long without being that excited for performance. To be able to do that again is really a full circle moment for me and just makes me really happy."

2. Strength Training Sessions

Charli works out with Ben Bruno, trainer-to-the-stars, with her sister, Dixie, and mother Heidi. Their workouts consist mostly of strength and weight training. According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

• Develop strong bones
• Manage your weight
• Enhance your quality of life
• Manage chronic conditions
• Sharpen your thinking skills

3. Cheat Meals

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Charli has a go-to cheat meal: Dunkin Donuts. She even ended up partnering with the brand. “The Dunkin Donuts collaboration came about after a lot of free promotion. For a while, everyone thought I was getting paid. But I was not. I just shamelessly promoted and promoted because I really wanted to work with them. And then they finally gave me the opportunity and I immediately took it,” she told Forbes.

4. Coffee

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Charli is such a coffee fan, she has “two of my own drinks on the menu and sold-out cold brew nationwide” at Dunkin,” she told Forbes. According to the Cleveland Clinic, there are several benefits of drinking coffee in moderation. “It acts on your brain to improve memory, mood, reaction times, and mental function,” they say, citing a study finding that caffeine can improve endurance and performance during exercise. It is also antioxidant-rich, can ward off diabetes, prevent neurologic disease, lower cancer risk, and ward off depression, they point out.

5. Being Open About Her Issues

Charli uses her platform to raise awareness about her issues. “It’s extremely hard to go from having a very unhealthy mindset with food to a healthy one, especially when you’ve dealt with it alone for so long,” she added, revealing that she ended up meeting other influencers and having an open discussion about it all. “At least now I have friends that I can talk to and that made me work so much harder to get a healthy relationship with food again.”

Gracyanne Barbosa is a successful fitness model. Naturally, she shows of her toned figure on Instagram. She also shares her favorite workouts on her page. Barbosa hit the gym with a friend recently, and she filmed her friend working out. She captioned the video, “I force her to train, but I guarantee the best angle LOL (stories).” How does she stay so fit? Read on to see 5 ways Gracyanne Barbosa stays in shape and the photos that prove they work.

1. She Works Her Legs

Barbosa doesn’t skip leg day. She and a friend shared this lower body workout video on Instagram. In it, they are seen doing squats, ankle squats, and the Malasana pose. Piedmont states that having a strong lower body is important. “Having strong glutes, quadriceps, hamstrings and calf muscles gives your body a strong foundation and can: Tone your lower body muscles. Boost your metabolism as you increase muscle mass. Give you a higher calorie burn as you train larger muscle groups. Improve your balance. Strengthen your bones. Reduce joint pain. Reduce your risk of injury, particularly in your back and knees.”

2. She Pole Dances

Barbosa likes to pole dance. She shares a lot of pole dance videos on Instagram. Life Hack states that pole dancing has a lot of benefits, including making someone more limber. “People often forget the importance of joint mobility and flexibility. As you become more limber you will have fewer problems like back pain, a stiff neck and muscle soreness. You will also minimize the risk of sprains and will be able to move more freely.”

3. She Cooks

Barbosa likes to cook. She shared this video on Instagram of herself making apple cheesecake with berries. Barbosa captioned the post, “Base: almond flour + coconut oil, I won't say the exact amount because it depends on the size of the shape, mix the two, until it forms a small machine and it will shape the shape, then put in the preheated oven for 8 min just to make it firm. Stuffing - I decided to make two flavors: -200g strawberry Jelly + 1 shot of whey + 1 cup zero yoghurt + sweetener to taste + 1/2 pack of colorless jelly. -200g apple jelly with cinnamon + 1 cup zero yoghurt + sweetener to taste + 1/2 pack colorless jelly. Mix each one in a container, until it becomes very homogeneous, place on top of the batter (it has to be cold), I put it divided because I thought it was nice lol fruits on top to decorate, take it in the fridge for 2/3 hours and you're ready this wonder.”

4. She Works Her Core

Barbosa has an amazing core, and she makes sure to do core workouts. She shared this video on Instagram of herself doing hanging crunches. Barbosa captioned the post, “If I’m happy: workout. If I’m sad: workout twice. And you?” The Mayo Clinic states that core workouts have a lot of benefits. “Core exercises train the muscles in your core to work in harmony. This leads to better balance and steadiness, also called stability. Stability is important whether you're on the playing field or doing regular activities. In fact, most sports and other physical activities depend on stable core muscles.”

5. She Goes To The Gym With Others

Going to the gym with someone else, like Barbosa did in her Instagram post, has a lot of health benefits. The Whittier YMCA states, “Maintaining motivation is crucial when it comes to fitness. Working out with a friend creates a sense of accountability. Having a reliable partner waiting for you at the gym or park encourages consistency and eliminates the temptation to skip a session. When you witness your workout buddy’s dedication and commitment, it spurs you on to match their enthusiasm. Sharing goals and cheering each other’s progress creates a positive and competitive environment that drives both of you to push harder and achieve more.”