There has been a shift in recent years in which women no longer desire the bare bones of a runway model. Standards have changed: What women do want is a long, toned, powerful body with excellent posture. Dance is a total-body workout that has all the benefits of a long run or a session on the elliptical—and then some. In a 1-hour class, you can burn as many as 400-800 calories. Do that 3 times a week and you could drop nearly 20 pounds in a year without dieting. Dancing also boosts brainpower, and improves balance and flexibility. But will dancing really give you that super sexy, fit Isabel Goulart body?

“I can not push this enough: It is important to add weight training to your fitness training. Dancing, or any cardio, by it selves will not give you a sculpted body.”

I get A TON of questions about fitness and dance, and many of you are asking me where to find the best gyms and dance studios in New York City and Los Angeles. I therefore wanted to do a post about my bad ass dance friend Benjamin Allen, and his super awesome dance concept GROOV3. Ben is an incredibly talented dancer and celebrity choreographer, and he created GROOV3 in Los Angeles a few years back. GROOV3 is “LA’s coolest all-levels dance class”. The classes are for ANYONE who wants to learn how to dance – beginner to professional.