Beyoncé’s veteran dance captain, Ashley Everett, gave Us tips on how to stay in shape and look just as good as her while working out.

Everett, 36, spoke to Us Weekly exclusively about all things fitness while gushing about The COBA Board, which helps activate and sculpt your legs, glutes and thighs.

The dancer, who performed on stage with Beyoncé, 43, at her Christmas Day halftime show, on her Beyoncé Experience Tour, I Am… Tour, in music videos and more, told Us that the board is “great for training my legs and glutes but also lets you get in a full-body workout at home.”

She added, “My boyfriend runs an outdoor training group four days a week, so I mix in calisthenics, strength and resistance training where we also incorporate The COBA Board outside for our sessions.”

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While she was training with Beyoncé, Everett made sure she fueled her body with food and listened to her cravings.

“If I’m trying to build muscle, I’ll add a protein shake after meals,” she said.

Part of performing with Beyoncé means getting glammed up, which Everett is an expert on. When it comes to making sure that her hair and makeup stay in place on stage, Everett relies on “setting powder [and] setting spray.” On nights when it’s raining, or too hot to dance without her glam melting off, she looks to “waterproof makeup” to stay looking flawless.

Her preferred hairstyle is rocking her natural curls, which she maintains with “a good curl cream and strong-hold gel.”

“My curls work best when I wear them out — I’m definitely a wash-and-go girl!” Everett explained to Us. “But I’ve done it all: wigs, hairpieces, slick styles.”

Everett wore a platinum bob wig while dancing alongside Beyoncé and her daughter Blue Ivy at the Christmas Day Halftime Show in December 2024.

The dancer reminisced on the show with Us, gushing, “The BeyBowl was such a blast! A sweet reunion both on and off the field.” She added, “That was actually my third halftime show with Beyoncé, which is wild! I feel so honored to be part of so many iconic moments in both our careers.”

Blue Ivy, 13, also made an appearance in the concert, making fans go wild. “Dancing with both of them at the Christmas halftime show was such a full-circle moment,” Everett praised. “I’m so proud of her. She’s a natural star.”

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While Everett had the time of her life in Beyoncé’s Cowboy Carter-themed halftime show, some of her all-time favorite routines are “Formation,” “Diva,” “Crazy in Love” and “Single Ladies.”

“[They] are always special,” she told Us.