Your Best Body: Take a Nap

If you’re feeling fatigued after class and still have a day of rehearsal ahead, a nap may be your best bet. But just how many winks should you get? Experts say the length of the nap depends on what you’re doing next.

If you’re heading into technique class:
10–20 minutes. Squeeze in a power nap for a quick boost of energy. At this length, you won’t enter REM (rapid eye movement) sleep, so you’ll hit the barre feeling especially alert.

If you need to recall tricky choreography: 60 minutes. Though you may feel a bit drowsy after an hour-long nap, this amount is best when you’ll need a sharp memory. During the slow-wave portion of this sleep, memory information is transferred from the brain’s hippocampus to the neocortex.

If new work is being set on your company: 90 minutes. The extra time includes a combination of light and deep sleep stages, which preps you for more creative and process-oriented work. You’ll complete a full sleep cycle, so you won’t feel groggy when experimenting with new movement.

If you can’t make it home for an afternoon nap, that’s okay. The dancers’ lounge or dressing room at your studio actually may be better for napping than your bedroom’s pillow-top mattress. In fact, researchers recommend resting in a slightly upright position to avoid slipping into deep sleep. Reclining on a couch or lounge chair are both good choices.

And despite what you may think, catching Z’s isn’t for the lazy. A recent poll found that those who engaged in rigorous exercise were more likely to nap in the next 24 hours than those who hadn’t.



PMS Power Foods
Feeling bloated or cranky? Stock your kitchen each month with these simple, healthy foods to combat common premenstrual symptoms:

Symptom:
Moodiness

Solution: 2 oz sliced turkey

Why It Works: The tryptophan in turkey helps keep serotonin levels in check to ease mood swings.

Symptom: Bloating

Solution: 1 cup spinach
Why It Works: It’s packed with magnesium, which helps the body get rid of excess fluid.

Symptom: Fatigue

Solution: 1 slice whole-grain bread

Why It Works: The complex carbs and B vitamins offer long-lasting energy.

Symptom: Cramps    

Solution: 1–2 tbsp flaxseed

Why It Works: The natural omega-3 fatty acids fight inflammation and stop the body from creating chemicals that worsen contractions.



Chocolate for Your Abs
This Valentine’s Day, be sure to eat an extra chocolate—or two. Recent research published in the journal Nutrition found that adolescents who eat more chocolate have less abdominal fat and a lower body mass index overall, regardless of factors like exercise and fruit and vegetable consumption. That’s one more reason to treat yourself.



Dancers’ Night Out!
Spending time with friends is more than just fun—it could keep you healthier, too. Research shows that those with active social lives suffer from fewer colds, have lower blood pressure and are diagnosed with fewer mental illnesses. So while it may be tempting to veg out and stretch in front of the TV once rehearsal wraps, consider grabbing coffee or checking out that new art exhibit with friends.



Toss Out Your Tennis Ball
If you’ve got a kink in your calf muscle, you’re likely to reach for that tennis ball at the bottom of your dance bag. But some stubborn knots require a little more intensive care. RumbleRoller’s new Beastie ball in X-Firm is a great portable option for self-massage. The small sphere is covered in spiky nubs designed to give you the deepest massage possible, and unlike a tennis ball, it won’t lose its shape or get mushy—no matter how much pressure you apply. Plus, it comes with a detachable, snap-in base so it won’t roll out from under you while you’re targeting that pesky pressure point. For a softer version, try the Original Beastie ball. Get both at rumbleroller.com.



Eat This or That?
Trying to choose between two tasty meal choices? Food comparison website TwoFoods.com can help you weigh options—like a Greek salad or a turkey sandwich—in a flash. Just type in two foods for an easy-to-read, side-by-side breakdown of the calories, carbs, fat and protein per serving for each. It even has nutritional information from major chain restaurants—handy if you’re on tour.

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From left: Anthony Crickmay, Courtesy Dance Theatre of Harlem Archives; Courtesy Ballethnic

Lydia Abarca Mitchell, Arthur Mitchell's First Ballerina, Builds On Her Mentor's Legacy in Atlanta

It is the urgency of going in a week or two before opening night that Lydia Abarca Mitchell loves most about coaching. But in her role as Ballethnic Dance Company's rehearsal director, she's not just getting the troupe ready for the stage. Abarca Mitchell—no relation to Arthur Mitchell—was Mitchell's first prima ballerina when he founded Dance Theatre of Harlem with Karel Shook; through her coaching, Abarca Mitchell works to pass her mentor's legacy to the next generation.

"She has the same sensibility" as Arthur Mitchell, says Ballethnic co-artistic director Nena Gilreath. "She's very direct, all about the mission and the excellence, but very caring."

Ballethnic is based in East Point, a suburban city bordering Atlanta. In a metropolitan area with a history of racism and where funding is hard-won, it is crucial for the Black-led ballet company to present polished, professional productions. "Ms. Lydia" provides the "hard last eye" before the curtain opens in front of an audience.


For more than 25 years, coaching at Ballethnic has been a lifeline back to Abarca Mitchell's days with DTH. She had a stellar career, both with the company and beyond, but left the stage at age 30 after an injury sustained performing in Dancin' on Broadway. Her husband's job transferred them to Atlanta, where she transitioned to a full-time job as a medical transcriptionist while raising a family. Now retired from her second career, Abarca Mitchell continues to forward Arthur Mitchell's legacy, not only through coaching but also by building community among DTH alumni and writing her memoirs—a fairy-tale story of a child who came from the Harlem public-housing projects and became a trailblazing Black ballerina.

Abarca Mitchell grew up during the 1950s and '60s, the oldest of seven in a tight-knit family. She always danced, taking cues from Hollywood figures until a fourth-grade teacher saw her talent and encouraged her to seek formal training. The family couldn't afford ballet lessons, but Abarca Mitchell earned a scholarship to attend The Juilliard School's Saturday youth program, and later the Harkness Ballet's professional training program. But for all of those ballet classes, Abarca Mitchell never had the opportunity to see or perform in a ballet production. She didn't understand the purpose behind ballet's tedious class exercises.

When the fast-growing Harkness Ballet moved its scholarship students to the June Taylor Studio on Broadway, Abarca Mitchell remembers hearing live drumming, clapping and laughter coming from the studio across the hall. It was a jazz class taught by Jaime Rogers, who'd played Loco in the West Side Story movie. Abarca Mitchell started sneaking into Rogers' classes.

When Harkness informed her that her scholarship was exclusively for ballet, Abarca Mitchell left the program. She saw no future for herself in the white-dominated ballet world, and focused on academics during her last two years of high school.

At 17, Abarca Mitchell met Arthur Mitchell. He had made history as the first Black principal dancer with New York City Ballet, which he had joined in 1955, and had just begun to shape what would become Dance Theatre of Harlem when he hired Abarca Mitchell in 1968. Within a month, she was back on pointe. Within two months, she was performing in Arthur Mitchell's Tones. "I didn't even know what ballet was until I was onstage," Abarca Mitchell says. "All of a sudden, it was my heart and soul."

Arthur Mitchell made sure his dancers saw NYCB perform, and subsequently brought Balanchine's Agon, Concerto Barocco and other NYCB works into the DTH repertoire. "Physically and emotionally, I felt the connection of jazz in Balanchine's choreography," Abarca Mitchell says. "His neoclassical style was just funky to me. I could totally relate."

For the first time, Abarca Mitchell danced with people who looked like her and shared the same aspirations, she says, with a leader who "saw us through his eyes of love and achievement."

In Abarca Mitchell's 30s, after a performing career that took her from DTH to the film version of The Wiz to Bob Fosse's Dancin' and beyond, her husband's job took their family to Atlanta. She soon connected with Gilreath and Waverly Lucas. The couple, also DTH alumni, were influenced by Arthur Mitchell's model when they founded Ballethnic, seeking to create access for dancers of all backgrounds to develop as classical dancers and perform a repertoire that represents the company's culturally diverse home city. Over time, Abarca Mitchell became a trusted advisor.

Abarca Mitchell goes in at least twice a year to coach Ballethnic's productions—such as Urban Nutcracker, set in Atlanta's historically Black Sweet Auburn neighborhood, and The Leopard Tale, which features the company's signature blend of classical pointe work with polyrhythmic dance forms of the African diaspora. These final rehearsals give Abarca Mitchell a way to fast-track the transfer of her mentor's values.

Two dancers in blue and black practice clothes and face masks, the woman in pointe shoes, pose together in a first arabesque tendu. Abarca Mitchell steps out of a mirrored pose as she adjusts the fingertips of the male dancer.

Lydia Abarca Mitchell works with Ballethnic's Calvin Gentry and Karla Tyson.

Courtesy Ballethnic Dance Company

She recalls that Arthur Mitchell taught his dancers to present themselves at their finest—to enter a room with their heads held high and shoulders back—and to dress, speak and walk with dignity and self-respect. He reminded them that they were pioneers and ambassadors for Blacks in ballet. As the company gained international stature—Abarca Mitchell was the first Black female ballerina to appear on the cover of Dance Magazine, in 1975—he insisted the dancers remain humble and in service to the greater mission. But he was also a taskmaster. "No nonsense, no excuses," Abarca Mitchell says. "There was no slack. If he was rehearsing something that you're not in, you'd better be on the side learning it."

"He didn't throw compliments around at all. You had to really kill yourself to get a smile from him." After a run-through, she says, "you didn't want to be singled out."

Abarca Mitchell takes a slightly different approach, though she doesn't compromise on the values her mentor instilled. When coaching large casts of all ages and different levels for Ballethnic, she has found ways to inspire people without tearing them down. She calls it a "tough love" approach.

"I've got to make them want to do it. I don't want to beat them into doing it," Abarca Mitchell says. "I tell them, 'You're here because you want to be, and because you auditioned and were accepted. Now, show me why I should keep you here.'"

"I tell them, 'I'm here to make sure you'll look good—you know: 'That looks fake. Let's make it look real. Think about what you're doing, so that it's not just a gesture.'"

Arthur Mitchell instilled this level of emotional honesty in his dancers, and it was key to the company's quick success. "We were bringing a thought forward," says Abarca Mitchell. "We were bringing a feeling forward, so that the audience could connect with us."

In addition to her position as rehearsal director for Ballethnic, Abarca Mitchell is today part of 152nd Street Black Ballet Legacy, a group of DTH alumni who seek to give voice to people responsible for the company's success in its early years. "It's incredible," she says, "how many people took something from DTH and applied it to their lives."

As Ballethnic prepares to co-host the International Association of Blacks in Dance Conference and Festival in January 2022, Abarca Mitchell hopes to help strengthen the network of dance companies associated with Ballethnic, such as Memphis' Collage Dance Collective. "The dream is for all of us to collaborate with each other," she says, "so that it becomes more normal to see a Black ballerina, so it's not just a token appearance."

Today's young dancers face different challenges from what Abarca Mitchell faced. She finds that they're more easily distracted, and sometimes act entitled, because they don't know or appreciate how hard earlier Black ballerinas like herself worked to clear a path for them. But what she's passing on will benefit them, whether they choose to pursue dance careers or become doctors, lawyers, professors or something else entirely. "The principles are the same," she says. "Work for what you want, and you will achieve it."

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