Ballet Beautiful: Transform Your Body and Gain the Strength, Grace, and Focus of a Ballet Dancer

PraiseforMaryHelenBowersandBalletBeautiful:

“BalletBeautifulcompletelytransformedmybodyinawayIneverthoughtpossible.Ittonedandlengthenedthemusclesinmyarmsandlegsand...eradicatedcelluliteandliftedandfirmedmybutt.IneverthoughtIwouldcomfortablywearshortshortsagain,butBalletBeautifulchangedthat!Thebestpartisit’ssoeasytomaintainbecauseIcandoitfromanywhere.MaryHelenBowersistrulyabody-sculptingmagician.IcouldseriouslygoonforeveraboutBalletBeautiful—itissimplylife-altering.”

—RachelAntonoff,designer

“[A]demanding—andrewarding—programthathasattractedarosterofmodelsandactresses,includingKarenElson.”

—Vogue

“In the tenplus years I’vebeen an editor atHarper’sBazaar, I’ve tried everyexerciseprogramimaginable,fromcomplicatedmachinestosimplysweatingitout.But nothing—or no one—has transformedmy body thewayMaryHelenBowers’ Ballet Beautiful program has. Mary Helen’s method garners results:long, leanmuscle tone,betterposture,amorecontrolledcore.MaryHelenhasmadeit impossiblenottodoBalletBeautiful,whetherit’sherprivatesessions,groupclasses,onlineworkoutsorDVDs,sonotonlydoIlovehowIlookandfeel,butIlovethattherearenoexcuses.”

—KristinaO’Neill,executiveeditor,Harper’sBazaar

“ISWEARtoyouthataftermyfirstclasswithMaryHelenmytightjeansthatIusuallyhavetowigglemyselfintoslidonwithnoproblem.”

—TraceeEllisRoss,actress

“[T]heclassstrengthensandlimbersthebodythroughballet-basedmovements.”

—NewYorkmagazine

“Womenhavelongcovetedsinewyarms,highandtightderrieres,leanlegsanda regalposture.Now, in searchof this shape,manyof themareditchingyogaandPilatesandliningupattheballetbarre....AtthefrontofthecorpsisMary

HelenBowers,whotrainedMs.[Natalie]Portmanforthemovie[BlackSwan].”

—TheNewYorkTimes

“All you need is enough space for a yoga mat . . . but the movements aredesigned to strengthen themuscles youwould use if youwere taking a balletclass.”

—WallStreetJournal

“ShowsoffacelebrityfitnesstrendthatcouldjustbethenextPilates.”

—PublishersWeekly

“Theprogramdefinitelyworks...butfeelinglikeadancerintrainingisenoughtokeepuscomingbackformore.”

—Gotham.com

“BallerinaMaryHelenBowers...setthebarrehigh.”

—Womens’Health

BALLETBEAUTIFUL

TransformYourBodyandGaintheStrength,Grace,andFocusofaBalletDancer

MARYHELENBOWERS

AMemberofthePerseusBooksGroup

BalletBeautifulRegisteredTrademark©2012byMaryHelenBowersPhotosbyYelenaYemchukIllustrationsonpages50-52byCostanzaTheodoli-BraschiAllrightsreserved.Nopartofthispublicationmaybereproduced,storedinaretrievalsystem,ortransmitted,inanyformorbyanymeans,electronic,mechanical,photocopying,recording,orotherwise,withoutthepriorwrittenpermissionofthepublisher.PrintedintheUnitedStatesofAmerica.Forinformation,addressDaCapoPress,44FarnsworthStreet,

ThirdFloor,Boston,MA02210

DesignbyCynthiaYoungatSagecraft.

Cataloging-in-PublicationdataforthisbookisavailablefromtheLibraryofCongress.

FirstDaCapoPressedition2012ISBN:978-0-7382-1589-1(e-book)

PublishedbyDaCapoPressAMemberofthePerseusBooksGroup

www.dacapopress.com

Note:Theinformationinthisbookistrueandcompletetothebestofourknowledge.Thisbookisintendedonlyasaninformativeguideforthosewishingtoknowmoreabouthealthissues.Innowayisthisbookintendedtoreplace,countermand,orconflictwiththeadvicegiventoyoubyyourownphysician.The

ultimatedecisionconcerningcareshouldbemadebetweenyouandyourdoctor.Westronglyrecommendyoufollowhisorheradvice.InformationinthisbookisgeneralandisofferedwithnoguaranteesonthepartoftheauthorsorDaCapoPress.Theauthorsandpublisherdisclaimallliabilityinconnectionwiththeuseofthisbook.Thenamesandidentifyingdetailsofpeopleassociatedwitheventsdescribedinthisbook

havebeenchanged.Anysimilaritytoactualpersonsiscoincidental.

DaCapoPressbooksareavailableatspecialdiscountsforbulkpurchasesintheU.S.bycorporations,institutions,andotherorganizations.Formoreinformation,pleasecontacttheSpecialMarketsDepartmentatthePerseusBooksGroup,2300ChestnutStreet,Suite200,Philadelphia,PA,19103,orcall(800)810–

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10987654321

Tomyparents,whotaughtmethatnodreamiseveroutofreach,andtomybrothers,whotaughtmetobetough!

AndtoPaul,asourceofendlessinspirationandlove.

CONTENTS

ForewordbyNataliePortmanIntroduction

PARTIBUILDINGYOURBALLETBEAUTIFULMINDSET

1 TheGenesisofBalletBeautiful:MyStory

2 Mindset:TheKeytoHealth,Happiness,andSuccess

3 YourBaseline:AchievingBalanceandPayingAttentiontoHowYouFeel

PARTIITHEBALLETBEAUTIFULPROGRAM

4 TheBalletBeautifulMethod:TheBasics

5 TheClassic60-MinuteBalletBeautifulWorkout

6 15-MinuteBalletBeautifulBlasts!

PARTIIITHEBALLETBEAUTIFULLIFESTYLE

7 DietingisaWasteofTime

8 TheBalletBeautifulKitchen

9 PuttingItAllTogether:WhataBalletBeautifulWeekLooksLike

AcknowledgmentsIndex

FOREWORD

WhenIgototheballet,Iamalwaysinaweofthedancers’bodiesasmuchasIamof thebeauty theyexpress throughmovement: thedefinition in theirarms,their strong legs, and the length—that beautiful line that extends from theirfingertips to their toes, through their necks and torsos. I had the privilege ofworkingwithMaryHelenBowers for ayear inpreparation for the filmBlackSwan,andhersystemworksfornondancersbysimplifyingtheballeticexercisesthatresultinthesebeautifullines.

MaryHelen’s technique isbasedon themotions thatballerinasusealldaylong.Itallowsanyonetoachievethelong,tonedphysiqueofadancer.IhadhadessentiallythesamebodysinceIwas14yearsold,andafteracoupleofmonthsworkingwithMaryHelenithadbeencompletelytransformed.Igainedlength,strength, and tone.My arms and legs completely changed shape.My posturelooked,asmydadsaid, likeIhadswallowedabroom.Anditwasallpossiblewithout equipment. For so many of us, with our transient lives and hecticschedules, the ability to do aworkout at homewith zero equipment is truly agift.

Mynewregimengavemeasenseofdiscipline,amuchbetterbodyimage,and somuchmore strength, but in a way that always guarded against injury.MaryHelen’sknowledgeofhealthydiet inconjunctionwith theexerciseswasalso helpful in achieving the fitness goals we had set out. It was a trulycomprehensiveapproachthatallowedmetobephysicallyconvincingasaballetdancerinarelativelyshorttime.IhopethatwiththisbookyouwillalsoenjoytheinsiderknowledgethatMaryHelensharesandlearnhowsimplyyoutoocanattaintheballetbody.

—NataliePortman

INTRODUCTION

LIVINGBALLETBEAUTIFULLY

Artistic,Athletic,Attainable

Those threewords have becomemy inspiration for the type of life I want tocreate,onethatishealthy,fun,andfullofpossibility—notjustformyselfbutforothers. These words are close to my heart because they also represent thepromiseofBalletBeautiful,atransformativeapproachtoreshapingthebodysothat it becomes slender, long, and lean with the strength, grace, and elegantcarriageofaballerina.IusedthismethodtotrainandprepareNataliePortmanfor her Academy Award—winning role in Black Swan. I have also helpedthousandsofwomenaroundtheworldloseweight,turnfatintoleanmuscle,andrecontourtheirbodiessothattheytooachievetheelegantpostureandgraceofaballerina. The basis of my Ballet Beautiful program—and the book you nowhold inyourhands—isdeeplyconnected toballet’s incredibleartistryandrichyetmysterioustradition.Gracematchedwithstrengthistheessenceofballetandtheinspirationforthisprogram.

What makes this program remarkably unique is how it enables women,includingmyself, to embrace the emergence of their own inner beauty.Againandagain,IhaveseenwomenincorporatemyBalletBeautifulmethodintotheirlivesandthenquitetangiblyconnecttoadeepconfidence.AsKatherine,oneofmy longtimeclients, toldme,“BalletBeautifulhasallowedme to feelprettierthanIeverthoughtpossible.”

With Ballet Beautiful, you too can attain and embody a truly feminineenergy,poise,andpower.

Achieving my dream of becoming a professional ballerina at age 16 wasmore challenging and more rewarding than I could ever have imagined. TocreatetheBalletBeautifulmethodItookallthatisinspiring,strengthening,andempowering in ballet and its techniques and transformed it into a doable,streamlinedsystemofmovements thatanyonecandoathome,whetherornottheyhaveanydancetrainingorexperience.Ofcourse,Ididn’tdothatovernight.

Theend result is aproductofmyown trials anderrors andwhat I’ve learnedalongtheway.IdevelopedtheBalletBeautifulmethodoverthelast15yearsasIgraduallyunderstoodand then integratedall that Iknowaboutballet,exercise,andnutritionintoacomprehensiveapproachtolife.TodayBalletBeautifulhasbecome a total-body workout and lifestyle that allows anyone to achieve thetoned,powerfulbodyshapeandbeautifulpostureofaballerina.

AsIbegantocraftandsharemyBalletBeautifulmethod,Irealizedthatoneofthemostimportantstepsinachievingaphysicaltransformation—infact,whatyouhavetodobeforeanyrealandlastingchangecantakeplace—istointegrateamindsetthatsetsyouupforsuccessandhelpsyouconnectmoredeeplywithyourgoals.Thisstepisnotassimpleasgivingyourselfapeptalk.Itisastrategyfor implementing change, experiencing growth, and achieving something trulyremarkable.Ibelievethatthereisincrediblebeauty,power,andgraceinallofusand that it is possible to be both very feminine and very strong. This is theessence of Ballet Beautiful. With my program, I help women believe inthemselves (aswell as in the value of their dreams), envision themselves in abodyandalifeimbuedwithpowerandgrace,andthenachievethatgoal.Ashiftto a healthier lifestyle happens organicallywith this newmindset, and anyonewhopracticesitbecomestrulyBalletBeautiful.

Inthepagesahead,Iwillshowyouhowtodigdeepandreallyconnectwiththisinherentpartofyourself.Iwillshowyouhowtoattaintheelegantsilhouetteand strength of a ballet dancer. And I will show you this in a fast-workingprogramthatyoucandointhecomfortandprivacyofyourownhome.

Alongwith theexercisesandmindset, Ihavealsodesignedanapproach toeatingthathasallowedmeandmyclientstofeelsatisfiedandstrongwhilealsogetting the best possible nutrition. This eating plan is filled with delicious,satisfying foods thatwill keepyourmetabolismhumming andyour body leanand strong.Ballerinas can be known for extreme discipline, even deprivation,whenitcomestodieting.Thatapproachdoesnotworkforme.Myeatingplanisbasedonasystemofbalanceandcontentment thatsupportshealthandweightloss so that any woman can achieve her ideal weight and then maintain itnaturally.

LivingBalletBeautifully

The response to Ballet Beautiful has been tremendous! Thousands of womenaround theworld have embraced thismethod, including someof today’smost

inspiringcelebrities,A-listactresses,andsupermodelsinover50countries.OneofthereasonsBalletBeautifulworkssowellforwomeninthespotlight is thesamereasonitwillworkforyou—it letsyoulookincredible,feelhealthy,andsavor your femininity.With Ballet Beautiful, grace is both a physical and anemotionalquality,atrulyfemininebalanceofartistryandathleticism.

Andtheimmediateresultsareincrediblymotivating!Injustoneweek,youwillfeeltighterandyoumaybegintoseeachangeinhowyourclothesfityourbody; in two weeks, your body’s silhouette will be longer, leaner, and moretoned.Over time,asyourbody responds to theprogram, these resultsbecomemoredramatic:

• Yourarmsbecometautandstrong,notbulky.

• Yourlegswillbeelongated,toned,andlean,notoverlyroundedbytoomuchmuscle.

• Highandtight,yourbuttwillbetheperfectshapeforwearingjeans...orabathingsuit.

• Yourcenterwillbecomenarrow,flat,andstrong.

• You’ll see an elegance to your posture and carriage and feel anincreasedflexibility.

Many of my clients describe these results as being “immediate” and“addictive.”Theexercisesareverytargeted—youcanfeelthemwakingupyour“balletmuscles”asyougo.Youwillfeeltighterandmorepulledinafterthefirstworkout.Youmightevenbeginstandingalittlestraightertoo!I’llneverforgetwhenmyfriendtoldmeaboutslidingintohertightestpairofskinnyjeanswitheaseon thenightofher firstBalletBeautifulworkout.We’veallhad todanceourway into a pair of jeans before—just imagine the feeling of having themsliderighton!Translation?BringonBalletBeautiful!

I relish the process of working hard for a true reward—witnessing thephysical transformation of others through Ballet Beautiful is always veryexciting to me! Our Facebook page has a wonderful community of BalletBeauties celebrating their progress with the program and sharing incrediblesuccess stories. One fan recently commented, “I noticed a change in thedefinition in my arms after three days of doing Swan Arms!” Anotherhardworking fan wrote, “Hello Mary Helen and the Ballet BeautifulCommunity!IjusthadtotellyouthatIgotmysisterhookedonBalletBeautiful

andIcan’twaitforhertostartseeingthekindofamazingresultsforherbodythat I’ve been seeing in my own! Thank you!!” I have clients who describelosing five pounds in the first week and others who see their transformationblossomovertimeastheytighten,tone,andelongatetheirmuscles.

Iworkwithawide rangeofclients:women in their late thirtieswhowanttheir bodies back after childbirth; forty-something women who have been sobusy building their careers and taking care of kids (or not) that they haven’tworkedoutinadecade;studentsandyoungmodelswhowishtoaddmuscleanddefinitionto their leanframes;andwomenin theirsixtieswhoarefightingtheeffectsofagingandstayingyouthfulbystrengtheningtheirbonesandmusclesinaway that is not high-impact or stressful. In fact, one client in hermidsixtieswho used themethodwhile recovering from a shoulder injury said after fourweeks,“Ihaveneverfeltstronger!BalletBeautifulhaschangedmylife!”

Ballet Beautiful works for every woman because it is tied to the way thefemalebodyinherentlymoves, theinnerlinesofwomen’sproportions,andthephysiological structure of their form. I will show you how to use my ballet-inspiredmovements to strengthen your center and align your spine for betterposture. I will help you cue into your joints and muscles as you do specificexercises tomaximize the results, protect yourself from strain, andgainbetterbodyawareness.

Theseexercisesaredesignedtotargetanddefinethesleek“balletmuscles”foreverybodytype.Thereisnodancinginvolved,justfocused,ballet-inspiredexercises and stretches to strengthen and lengthen your body with very littleimpact.Youwillbeabletotransformyourbodyandyourmindintheprivacyofyourownhome,gettingtoknowtheprogramwithnointerruptionsandreapingallthebenefitsofahundredprivateclasses.

BalletBeautiful is challenging,which iswhy the results are so incredible.The exercises work deep in your muscles, changing the shape of your figurefromtheinsideout.I’vedesignedtheprograminsuchawaythatyoucaneitherworkyourbodyasawholeorbreak thesectionsdown to target specificbodypartsortroublespots(weallhavethem!),includingarms,center,legs,andbutt.Either way, the effect is the same: strong, lean, long muscles with improvedflexibilityandposture.

Wewillbeginbyworkingtogethertoshiftyourmindsetandconnecttoyourintrinsic ability tomake better choices and find away to live the life of yourdreams.GettingintotheBalletBeautifulmindsetbeforewebegintheworkoutisimportant because I want you to succeed! This shift in attitude will trulymotivateyoutotakecareofyourbodyandtreatitwithrespect,gentleness,andforgiveness—evenasyoupower throughmy15-MinuteButtBlast!TheBallet

Beautifulmindset is about finding balance, listening to yourself and how youfeel, and ultimately achieving satisfaction. Together these factors lay thegroundworkforyoutoliveBalletBeautifully.

Youwill also learn to adapt to a simpleyetwholesomewayof eating thatdoesn’t requireoverthinking; instead,you’ll learn fiveprinciples toguideyourfoodchoicesasyouadjusthowyoueattobenefitweightloss(ifthatiswhatyoudesire)orsupportyourbodyasitmovesintoitsnewBalletBeautifulshape.Youwillfeelstronger,andyouwillalsofeelmoreclear-headed,moreenergetic,andyes,evenhappier!Asonewoman,anincrediblytalentedup-and-comingartist,shared:“ThroughBalletBeautiful,IdiscoveredthatIdidn’tneedtobebangingmy body into the ground every day. I started thinking about life in terms ofsubtlety and longevity; lengthening my limbs instead of compressing themthroughhoursoflow-impactcardio.NowIfeelgracefulforthefirsttimesinceIwasateenager,withboundlessenergyandconfidence.”BalletBeautifulismorethanjustaworkoutoradiet—itisastateofmind.

Maybeyouare frustratedwithwhereyouareor looking forways tomakechanges,havingtriedandfailedinthepast.Iwillguideyoutowardyourgoalbyhelpingyouidentifyanduprootoldpatternsandbadbehaviors.BalletBeautifulwill give you the tools to transform how you take care of yourself, makingregularexerciseandhealthyeatingrewardingandpleasurablepartsofyourdailylife.

Thisprogramisflexibleanddesignedtomeetyouexactlywhereyouare,tohelpyoudefineyourgoals,andtogiveyoutheinnerresourcestoachieveallthatyoudesire—foryourbody,yourspirit,andyourmind.BalletBeautifulwillalsohelp you createmore time and energy in your busy schedule for exercise andhealthymeals.OnceyoufitBalletBeautifulintoyourlife,youtoocanachieveasleekphysiqueandbecomemoreefficient,productive,andenergetic.

HowtheBookWorks

Thisbookisorganizedinto threeparts.Part I,“BuildingYourBalletBeautifulMindset,”focusesondevelopingamindset thatwillempoweryouandprepareyouforincrediblegrowthandchange.IalwayssaythatBalletBeautifulismorethanjustaworkout—it’sawayoflivingwithgrace,strength,andbeauty.Thisstate of being is the starting place for becoming Ballet Beautiful. With thismindset,youwilltapintosomethinggreaterthanjustaworkoutoradietplan.Just as yoga is about more than just stretching, the positive Ballet Beautiful

mindset teaches you to believe in yourself and all that you can accomplish. Italsoputs inplacea systemfor settingcleargoals so thatyouwillneveragainlookatobstaclesorfixedbehaviorpatternsinthesameway.

Ifyoufeelstuckinanattitudethatisblockingyou,wewillworktogethertoshiftthat.Ifyouneedhelpidentifyingrealistic,meaningfulgoals,wewilldothattoo. These initial chapters lay the groundwork for the next two parts of theprogram.

Part II, “The Ballet Beautiful Program,” introduces my approach to total-body fitness: the transformative exercises and stretches, the techniques behindthem,andthetargetedresultstheyproduce.TheBalletBeautifulmethodismadeupofmyClassic60-MinuteWorkoutandmy15-MinuteBalletBeautifulBlasts.Everyexerciseandstretch is influencedbymyloveforballetandwhatIhavelearnedaboutstrengtheningandsculptingthebody.Thesearemyownpersonalexercises. I would never share or suggest a movement that I would not usemyself!TheBlastsincludefoursetsofexercisesfrommyCardioSeriesthatareenergizingandfun!Alloftheoptionsprovideincredibleresultsandaredesignedtobecustomizedsoas tomeetyourbody’sneedsandyourschedule.Youcancreate up to 25 different combinations of workouts—some that are only 15minutesinlength,othersthatare30minutes,othersthatare45,andstillothersthatcanextendto60minutes.Youwillsoonseethatthisprogramisinherentlyadaptabletoyourneeds!

Part III, “TheBalletBeautifulLifestyle,” offers an approach to eating andlivingthatisfoundedonthesimplicityofgreatnutrition.Ifyouarelookingforsomethingradicalorextreme,youwon’tfindithere.Myownexperimentswithextremedietingwerefarfrompositive.Ilostweight,sure,butIwasmiserable.Ialsoputtheweightbackonintheend.Ilearnedalotfromthisexperienceandnowstayfarawayfromextremediets.ThisbalancedapproachisthefoundationofthefivelifestyleprinciplesIdevelopedtobuildonthemindsetandshowyouhow to eat well and be nourished, not just feed your body. These principlesenableyoutokeepyourmindandbodyinbalanceandmakeyoufeelgrounded,satisfied,andcenteredinyourlife.ThefiveBalletBeautifullifestyleprinciplesare:

1. Beprepared.

2. Eatwellandoften.

3. Substituteforsatisfaction.

4. Beflexible.

5. Forgiveandmoveon.

ThechaptersinPartIIIgiveyouthetoolstoputthemindset,theexercises,and the eating plan into motion and transform your lifestyle so that youstrengthenand toneyourbody, loseweight, and stay in shape in a completelynaturalandeffortlessway.Iwillalsogiveyouaseven-daymealplanthatmakesiteasytoshifttoeatingBalletBeautifully,aswellasmyfavoritedeliciousandeasy-to-preparerecipestoenjoyalongtheway!

The secret to any successful approach to healthy eating andweight loss issatisfaction.Iamadamantabouttheideathatonlybyfindingsatisfactioninhowyoueatcanyouachieveandmaintainweightlossinanatural,healthyway.Hereyouwillfocusnotonwhatyoucannoteat,butratheronwhatyoucaneat.Andyou may be surprised by just how much that is! You won’t be hungry ordeprivedbecauseI’mnotgoingtoaskyoutojuice,fast,orpracticedrastic,low-calorieconsumption.TheBalletBeautifuldietisabalanceddiet,anditworks!

I’ve includedmanyeasy-to-remember tipsonhow to shopandhow toputtogether quick-and-easymeals usingmy “flash cooking” techniques and somedelicious(butverysimple!)recipesthatmakeiteasyandenjoyabletostickwiththisprogram.Ratherthanfocusingonthenegatives—usingourenergytotrytomemorizeor fantasize about long lists of forbidden foods—we’ll focuson thepositive.Togetherwewill opendoors to incredible possibilities and achieve ahealthynewwayofliving.

I’ve designed this program for real people living busy, demanding lives. Itake into account the pressures and difficulties of amodern life because I amliving one too. Ballet Beautiful provides a flexible, portable, and attainableprogramforhealth,wellness,and fitness,evenondayswhenyouare shortontime.WithBalletBeautiful,truetransformationispossible,andthatissomethingthatIamveryexcitedtosharewithyou!

BUILDINGYOURBALLETBEAUTIFULMINDSET

Health,fitness,andanidealfigureareattainable!

Chapter1

TheGenesisofBalletBeautiful

MyStory

s a little girl, I wanted nothing more than to become a ballerina. IdancedeverywhereIwent,readeverybookonballetIcouldfind,andspenthours imaginingwhatdancingasaballerina inNewYorkCitymight be like.My love for ballet has been a part ofmy life for just

aboutaslongasIcanremember,andthatremainstruetoday.AttheheartoftheBallet Beautiful program is the story of how my own experiences as aprofessionalballerinawiththeNewYorkCityBalletledmetounderstandhowtotrulytakecareofmyself—bothmybodyandmymind—inhowIliveeveryday.

I began developing the fundamentals of theBalletBeautifulmethodwhilerecoveringfromaninjurytomyleftfootearlyinmyprofessionaldancecareer.Becauseballetissophysicallydemanding,Iwasusedtodealingwithpaininmybodyonadailybasis.Ineverreallystoppedtothinkaboutit.Iadoreddancing,andmyfocuswasalwaysonmyperformance;paininmybodywasaminorandaccepted irritation that I always foundways towork around.Blisters, strainedmuscles,andtheterriblesensationoffeelingthefloorwithyourtoesinadyingpair of pointe shoes are all de rigueur for a professional ballerina—not tomentionincrediblestressfromtheconstantfearthataninjurywillpreventyoufromtakingthestagethatnight.Intheworldofballet,managingthesephysicaldemandswhileremainingstrongandhealthyonstageisjustpartofthejob.

DuringanearlyseasonwiththeNewYorkCityBalletthatwasparticularlybusyandrewardingforme,Iwasdancingthreeballetsanight,sixdaysaweek,on top of ballet class everymorning and a full day of rehearsals. Thesewerelong, hard, but also very happy days. I was dancing all of my favoriteBalanchine ballets, includingDonizetti Variations, Mozartiana, Serenade, andstark,neoclassicalleotardballetsthathavenostorylines,fluffytutus,orsetsand

whose focus is on the dancing and music only, like Episodes, The FourTemperaments, and Le Tombeau de Couperin. Performing this repertoire wasartisticheaven.Almostnightly Idancedaselectionof thegreatestballetsevercreated,onstageatLincolnCenter.Lifewasalmostperfectforme.Asanartist,mysoulwasfull!Butoverthecourseoftheseason,thegruelingschedulebegantotakeitstollonmybody.

I was in constant pain. I wrapped my foot during rehearsals and for theshows, but no amount of tending helpedme heal—Iwas often barely able towalkinthehoursbeforethecurtainwentuporthenextmorningwhenIawoke.

As my injury progressed, it took more and more effort to rehearse andperform through thepain. Ihad towillmyself to ignore thestrongsignalsmybody was sending me to take time off; sheer will and adrenaline carried methrougheveryperformance.In thiswayballetcanbelikeanaddictivedrug—Ifound itveryhard to take timeoffevenwhenIknewthatcontinuing todancewas hurtingme.The pain didn’t take awaymy urge to dance and perform. Ifanything,itmagnifiedthatdesireandmadeitstrongerasIconsideredwhatmylifewouldbelikewithoutballet.

Night after night the curtain fell, and I limpedoffstage and upstairs to thedressingroomtocutofftheribbonsonmypointeshoesanddunkmyfeetinice.Finally,afterweeksofpushingmyselfbeyondmylimits,Ihadtoadmitthatmyinjury had become a serious problem. No dancer wants to leave the stage,however,andsurrenderherrolestoanother.Balletisaverycompetitiveworld—thereisalwayssomeonewaitinginthewingstostepin.Iwasn’thappyabouttheideathatmyphysicalweaknessmightalterorthreatenmycareerandthatothergirlsmightgetthechancetodancemyhard-wonparts.

Tryingnottopanic,IgaveintotherealityofmyinjurywhenIrealizedthatnoamountof ice, ibuprofen,orwarmingupbeforeashowwouldallowme toperform. Ihadbeen livingonmyowninNewYorkCitysinceIwas15yearsold,andIworriedabouthowtogettherightcareformyfootandhowtomanagethe stress of being replacedby anotherdancerwhile Iwas recovering.After Iwenttothedoctorandwasfittedforagiantboot,Istoppedperforming,takingclass,andrehearsingeveryday.Ibegantofocusonhealinginstead.

Aftera significant restperiod, Iwas ready togetback in shape. I joinedahealth club inNewYork and started experimentingwith exercise and trainingmybodyoutsideofadancestudioforthefirsttime.Iwasworriedabouthavingtaken off so much time, and it was hard to imagine being in good enoughconditiontoperformagain.Ibegantryingdifferentfitnessclassesandmachines,alwayslookingforawaytomaketheexercisesworkonmybodyasadancer.Icouldn’triskoverdevelopingmymusclesordramaticallychangingmyshape.In

akickboxingclass,Ididjumpingjackstoagrandpliéinsecondposition,neverliftedweightsheavierthanthreeorfivepounds,keptperfectballetpostureandincludedtonsofstretchingbetweenexercisesandsets.AsIbegantonoticethatworkingoutsideofaballet studiomadeadifference inmyperformanceballetclass, I discovered the incredible benefits of cross-training as my body gotstronger.Oldachesandpains inmykneesand tendonswentaway,andsoonIwas performing at a higher level. Inspired, I began experimenting inmy freetimewithcreatingnewtargetedexercisestobuildenduranceandstrengthandtodevelopthemusclesIneededforpeakperformanceasaballetdancer.Itwasapivotaldiscovery,andthegenesisforwhatbecametheBalletBeautifulmethod.

Initially,IcreatedcoreexercisesintheBalletBeautifulmethodasawaytosupportmyhealing,butasmyfootrecoveredIsoonrealizedthattheworkoutIhaddevisedformyselfenabledmetoreturntothestageacompletelydifferentdancer:Iwasstronger,leaner,andmoreintouchwithmybodythaneverbefore.WhereasbeforeIdancedwithconfidenceinmytechnique,Inowdancedwithanewconfidenceinmybody,aconfidencethatfeltalmosteffortless.Iamgratefulforthelongevitythatthisworkoutgavemeinaphysicallypunishingcareerthatcanbefrightfullyshort.

Severalyearslater,aftertenyearsofdancingwiththeNewYorkCityBallet,ImadethereallyharddecisiontoretirefromthecompanytopursuemydegreeatColumbiaUniversityandother interestsoutsideofdance.Thisdecisionwasdifficultbecauseofwhatballetmeanstome.Ihaveaverydeeploveforballetthat ishard toexplain. Icanonly tellyou that I feelas ifballet iswhat Iwasborn to do and that every step in my life up to that point had propelled metowarddancingwiththeNewYorkCityBallet.Wewerefatedtobetogether!ItwaspainfultoleavethestagethatIlovedsomuchandworkedsohardtodanceon every night. But I had also begun to listen to another part of myself thatwantedmorebalance,newformsofexpression,andintellectualchallenges.

I was also growing tired of the constant sacrifice that ballet requires.Mychildhoodwasverynormalandhappy—mymomisaretiredchildren’slibrarian,andmy father is aCPA. Iwent to public school inCharlotte,NorthCarolina,beforemovingtoNewYorktoattendtheSchoolofAmericanBallet(theofficialschoolof theNewYorkCityBallet)atagefifteen.EventhoughIhavealwayshadthiswildandalmostinexplicableloveforballet,Ihavealsoalwaysknownthatsomehowtherewouldbemoreforme thandance. Icertainlydidn’tknowwhatthatmeantwhenIretiredfromthecompany,orhowballetwouldremainanimportantpartofmylifedowntheroad.Evenaspartofmemournedthelossofmydancingcareerandmybelovedstage,anotherpartdelightedintheadventureahead. I was finally ready to experience new challenges, set new goals, and

discoveraworldandidentityformyselfbeyondthestage.Ithoughtthatmakingsucharadicalchangemightleavemefeelingemptyor

depressed.Theoppositehappened:Iwasthrilled!Aftersomanyyearsoflivingandbreathingballet, I lovedhavingfreedominmydailyscheduleandablankslateformyfuturejustwaitingtobewritten.Itwasscary,forsure,butliberatingtoo.AndoneofmyfirstchallengeswaslearninghowtorelaxandenjoymyselfasIfocusedonmystudiesandbeganbuildinganewlife.

WhenIstartedatColumbiaUniversity,Iwasreadyforabreak.Itookayearofffromdancingandworkingouttorestmybodyandmymind.Iletthishappennaturally—Ididn’twanttoworkoutandIdidnotpushmyselfto.Itcameasnosurprisewhen,without thedailyworkouts,mybody softenedand Igotoutofshape.Ihadtobuynewclothesandjeanstofitmynewcurvyform.WhenIfeltready to startmovingagain, Ididnotwant togo to thegymorback toballetclass.Ididn’tfreakout—Ijustwentwiththosefeelingsanddecidedtobackoffandworkoutathome.

Slowly, I returned to the workout method that I had devised for my oldinjury,making adjustments as I went. Becausemy figure had changed, I wasuncomfortable around other dancers. I enjoyed the privacy and solitude ofworkingoutathome.Inmynewlifeasafull-timestudent,notonlydidIdroptheextrapounds,Igotintothebestshapeofmylife.AsIdevelopednewbodyawareness,Imadechangesinaslowandsteadyway,experimentingwithwhatmy body needed, noticing how it responded to certain exercises, foods, andlifestylechoices.Withnopressuretodonaleotardandtights,Iwasabletotakemy timeand think throughmyworkoutsystematically.Because Iwasdoing itjust forme, I felthappyandexcitedwhenIwouldseeachange.Theworkoutbecameonceagainaprogramthatwasallaboutmakingmybodyfitter,stronger,andmoreefficient,notabouthavingtolookacertainway.Ididn’thavetofeelbadaboutgainingweightorwastingmoneyonthegym.

Thiswasaverycreativetime.Withoutanypressureorexpectations,Irefinedthe movements and added new exercises, tweaked my diet, and madeadjustmentsasIwentalong.ButwhatwastrulyremarkablewashowgoodIfelt—as if I had discovered a hidden secret. I had figured out how to take thestrength,grace,andartistryofballet—theelementsofdance that Icherishandthat Imissed themost inmydaily life—andapply them tomy lifeoutsideofLincoln Center. The results were amazing. I found myself more focused andconfident, more energetic and productive. I began looking forward to my at-home workouts as a way to take some time just for me rather than as apunishment for having overeaten or as a boring, tedious chore. I also realizedover time thatmybodywas inbetter shape than it hadeverbeenwhen Iwas

dancing full-time—all without stepping inside a ballet studio. As I becameleaner,moretoned,andmoreconfident,myfriendsandfamilywantedtoknowwhy!

Innovation and adaptability have always been an important part of BalletBeautiful, at its inception and to this day. I began to share the program I’ddeveloped with friends and fellow students at Columbia, and word of mouthtookitfromthere.Womenlookingforadifferentapproachtofitness,includingactors and performers, high-profile working women, models, and celebritiesbegan seeking me out. I officially launched Ballet Beautiful after graduatingfromColumbia.When I was later presented with the opportunity to travel toprepareNataliePortmanforBlackSwan,mybusiness inNewYorkwas reallytaking off. I would be away from my New York—based clientele for asignificantperiodoftimeandneededtobeabletostayconnectedtomyclientsnomatterwhereIhadtotravel,soIdevelopedawaytoworkwithmystudentsinaninnovativeonlineclassroom,transportingBalletBeautifultowherevermystudents were—and wherever I was. I had to reexamine my location-basedbusinessmodelandthinkhardaboutscaleinordertokeepmybusinessaliveandgrowing. I leapt with delight into the rather unexpected role of technologyentrepreneurasIbegancreatingmyownsoftwareforinteractive,onlinetrainingviamywebsite,www.balletbeautiful.com.Ilovethewaythatmyonlineclassesalso reflect the classicBalletBeautiful ideals—they are portable, flexible, andcutting-edge. This is the future of fitness, and I’m proud to play a role indevelopingit!

Andtherestishistory!

For me, Ballet Beautiful is about the process of overcoming obstacles andachieving dreams.Whether it is recovering from an injury, finding a healthierapproach to food, or creating away to shareBalletBeautifulwithwomen allovertheworldandstayconnectedwithmyclientswhenIamontheroad,Ihavelearnedthathavingasmart,systemizedapproachandmindsetiseverything.I’vealso learned that anything is truly possible within the principles of BalletBeautiful! I feel incredibly fortunate to have first achieved my dream ofbecomingaballerinainNewYorkCityatsuchayoungage.NowIamexcitedto sharemydreamof takingall that Ihavediscovered inBalletBeautiful andsharingitwithyou.ThroughBalletBeautiful,youtoocanattaintheartistryandathleticismofadancerandembraceyourowninnerbeauty.YoutoocanbecomeBalletBeautiful.

Chapter2

Mindset

TheKeytoHealth,Happiness,andSuccess

houghIwasbornwithanaturalgiftfordance,mymindsethasalwaysbeenaworkinprogress.Forthisprogram,mindsetiskey:itisthewayyouapproachyourlife.Itisyourinnervoicethathelpsyoushapeyourgoals and imagine your dreams. It’s your attitude about yourself and

yourcapabilities,areflectionofhowyouseetheworldaroundyou.Mindsetisalso the part of you that kicks inwhen you have to overcome an obstacle orsolveaproblem,andultimately it isyourmindset thatkeepsyouoncourse tosucceed.Yourmindsetisacompassforlivingyourlife,acriticalinnerguidetoachievingyourfullpotentialandreachingyourwildestdreams.

As a dancer, your body is everything. Every exercise, stretch, step, andgestureisthoughtabout,measured,andcalculatedtomakeyoulookyourmostbeautiful,elegant,ethereal.Butwhataboutthewayyoufeel?Yourmindsetcanbe hard to define: it is both emotional and intellectual, and it has a physicalmeaningaswell.

Why ismindset important?Because it is the crucialpiece connectingyourbodytoyourmind,allowingnotonlymyBalletBeautifulprogrambutyourlifetoworkforyouasaharmoniouswhole.

When Iwas younger, the connection betweenmy body andmymindwascompletelynatural;Ithinkthatisprobablytrueformanyofus.IatewhenIwashungry,drankwhenIwasthirsty,anddancedbecauseitmademehappierthananythingelseintheworld.Ididn’tthinkaboutallthepiecesbecausemylifewasworkingsowellnaturally!ButasIgotolderandbeganabsorbingsomeofthedestructive behavior of the girls around me at the theater, I lost this naturalconnectiontomybodyandthewayIate.Asaballerina,Ifeltalotofpressuretobeperfect,andsometimesthattookitstoll.

Even though I came to understand the importance of training my body

outsideof adance studio,mydietwasamess. It took time forme toconnecthow I felt with some ofmy not-so-healthy behaviors.With a lot of patience,introspection,andwillingness,Ibegantounderstandtheimpactthatmymindsethadonmybody.Whenmybodywasoffkey,moreoftenthannotmymindsetwassomehowstanding in theway,preventingme fromperformingatmybestand treatingmybodywith the love and care it deserved.As I tuned in tomymindset, I started to realize that my metabolism had slowed down because Iwasn’talwayseatingenough,orthatIdidn’tnecessarilyneedtotrain70hoursaweekinaballetstudiotobeinterrificballetshape.

These connections made me realize that having a limiting mindset canproduce a negative outcome, and that a positive, forgiving, and very openmindsethelpsme relaxandbetterconnect tomybody.Learning thishasbeenveryempowering,andithastotallychangedmylife.

It’sbeenaprocessofdiscovery,andIcantellyoufirsthandthatbeforeyoubegintheBalletBeautifulmovementsorchangethewayyoueat,it’scrucialthatyou become aware of yourmindset so that you can truly believe in yourself,yourfuture,andyourabilitytochange.Itwillmakeaworldofdifferenceintheresults.

ExpandingMyHorizons

It wasn’t until I retired from the New York City Ballet and stopped dancingevery day that I fully realized how much more I needed in my life to feelcomplete.

KatherineonMindset

lovethefactthatBalletBeautifulfitssoeasilyintomylife.IfIdon’thaveanhour,Idoshorter,15-minuteBlaststhroughouttheday.I

maintainmystrengthbut,moreimportantly,Idon’tlosemymomentumandgetdiscouraged.BecauseBalletBeautifulisaccessibleinsomanydifferentwaysandinmanyvaryingtimeincrements,Ialwaysfititin.Itfeelsgoodtoaccomplishsomethingeveryday,beitbigorsmall,towardmygoalofstayinghealthyandstrong.

IlovedfindinganotherintensewaytoexpressmyselfasItransitionedintoafull-timestudentatColumbiaUniversity—readinganddiscussinggreat literaryworksofartwithfellowstudentsprovidedanewwaytofind thatbalance.Bychangingmyenvironmentanddailypatterns,Iwasabletobeginbuildinganewidentityontopoftheold.MytimeatColumbiahelpedmefindawaytoexpressmyself verbally and intellectually that was really a relief. It was nice not todependonlyonmybodyformyart.Withballet,Ioftenfeltlikeabodywithoutavoice.

I tooktimetorelishmyfreedom,relaxingintoanewschedulethatdidnotbegin each morning in the dance studio and end onstage. I could go to themovies,stayuplate,seeandhangoutwithmyfriendsforlongerthanahalf-cupofcoffee,orevensneakawayforalongweekendwithmyboyfriend.BecauseIwasn’t dancing inmore than 45 shows ofTheNutcracker eachDecember, ortrainingupto70hourseachweek,InowcouldtravelhometoNorthCarolinatoseemyfamilyfortheholidays.IinstinctivelyknewthatIneededaseriousbreakfromtheballetworld,formybodyandmymind.Istoppeddancingandworkingoutaltogether,givingmybodyachancetorest,recover,andfindanewnormal.Myshapechanged,mymusclessoftened,andIputonweight.IateandenjoyedfoodsthatIhadoncethoughtwereforbidden.

AsthemonthspassedandIbeganadjustingtomylifeasastudent,Ibeganto slowly realize that Imissed the connection that I had always hadwithmybody.Mybodycravedmovement,andwhenmymindfeltreadyagain,Istartedslowlyanddidn’tputpressureonmyself togettothegym.AsIbegangettingback into shape, I began to clarifymyunderstandingof the power ofmindsetandwhatitcoulddoforme.

I figuredout thatwhat Iwantedwas toworkatmyownpace fromhome,without thepressureofothersaroundme.Soseveraldaysaweek,Iwouldlaydownatowelorayogamatinmyapartment,pickingupagainwiththeexercisesand stretches I had created formyselfwhile dancingwith theNewYorkCityBallet.After spending10yearsdancing12hours aday,6days aweek, Iwasamazedtoseemybody’sresponsetothisnewworkoutprogramthattookjust45minutesaday.Mymusclescameback,tighteningandtoningupevenasIwaseatingfoodsIhadoncethoughttobeofflimits—pasta,darkchocolate,cheese.Iwasdoing thingsdifferently, exploringanewwayofworkingout for the firsttime,andseeingmylifethroughanewlens,onethatwasforgivingandpositive.Withmy previousmindset, thiswould not have been possible.Because Iwasdevelopingamindsetthatwasflexible,andgivingmyselftheopportunitytotake

a break and start over, I was able to create Ballet Beautiful, but this did nothappenovernight.Ispentalotoftimemakingmistakesandfiguringoutexactlywhatworkedformybodyand,evenmoreimportantly,mymind.

Ifweareopentoit,lifeisfullofthosemoments—bigandsmall—andtheyofferincrediblepossibilityforgrowth.

DevelopingYourMindsetandTrustingYourself

Developing the right mindset is not just about being positive or putting on ahappyface.Haveyoudecidedtotrymyprogrambecauseyoujustwanttolearnhowtocutoutafewcaloriessoyoucanloseafewpounds?YoushouldknowrightnowthatbuildingyourBalletBeautifulmindsetisbothsimplerandmoreprofoundthanthat.

Whenyourmindsetispositiveandempowering,youtrustyourself.Youalsolearntobelieveinyourownabilitytoreachagoal,nomatterhowdifficultthatgoalmayseemorhowmanytimesyoumayhavefailedinthepast.Whenyou’refeeling negative or doubt yourself, nomatter howmuch youwant tomake achange,somepartofyouwillundermineyourgoalsandstopyoufrombelievingthatrealchange,progress,andpersonalsuccessarepossible.Howdoyoulearnto overcome bad habits, negative thoughts and behavioral patterns that seemimpossibletochange?Youfacethemheadon.Youreflectonyourself,digdeep,and learn to set clear, simple goals that you adjust along theway to reinforceyourownsuccess.

Developing a mindset that will sustain and empower you to change isultimatelyaboutlearningtobelievethat,yes,youdodeservethehealth,beauty,andgraceyoudesire.Let’sstartwithafewsimplequestions:

1. Whydidyoupickupthisbook?

2. Doyoufeelinspiredtochangethewayyourbodylooksandfeels?

3. Doyoufeel inspiredtochangethewayyoufeelaboutyourbodyandyourhealth?

ThesearethreesimplebutimportantquestionstokeepinmindasyouthinkaboutbeginningtheBalletBeautifulprogram.Youmayevenwanttowritedownboth thequestionsandyour responses.At first, the answers to thesequestionsmay seemobvious,but ifyou takeamoment,youwill finda subtlepower to

them.Sometimeswerushthroughthebusynessofourdays,botheredbyhowwelookorhowwefeelinourclothes.Wehaveracingbutfleetingthoughtssuchas,IfonlyIcouldlose10pounds!orIhavetogetinbettershape!Thereisnothingwrongwiththesethoughts;theyareperfectlynormal.Butifyoudon’ttakethetime to stop and consider them more specifically, you can unknowingly setyourself up for failure. You might rush out to buy the latest diet pill or themagazineoffering aprogram thatpromises aweight lossof10pounds in twoweeks,skipmealstocutcalories,oryoumayovereatlater.Inourlongingtogetto thefinish line,weoften lookforaquickfix—which9 timesoutof10onlyleadstofailure.

Thebottomline is simple:extremedietingandworkingout isunnecessarypunishment. It ultimately hurts your body and mind and distances you frompositivegoals.

Sure, a cabbage dietmaymake you lose the promised 10 pounds, but canyoumaintain it?The return tonormal (that is, regulareating)afteranextremedietispunishing;thepoundscomebackatrecordspeed,leavingyoufrustratedand angry. This sort of behavior and your body’s response is incrediblydamagingtobothyourbodyandyourmind.Sohowdoyouturnthoughtsaboutyour body and food into constructive behaviorwhen you no longer have thatnaturalrelationship?Youdevelopandrelyonamorepositivemindsetandtrustthatyournaturalrelationshipwithyourbody,food,andeatingwillfollow.

I have used determination, focus, and a belief inmy dreams and goals tocreatemyprogram,andnowI’dliketoinspireyoutoembracethisempoweringlifestyle for yourself. When I started using this approach in my own life,everythingchanged. In thepast Imighthave thoughtaboutandobsessedoverhowI looked.Now I am interested inhow I feel.Lookinggooddoesn’tmeanmuchunlessyoufeelhappy,balanced,andsatisfied.

What does yourmindset come down to?An attitude premised on growth,change,andabeliefthatworkinghardwillhelpyoutolivebetter.Withoutthismindset, any exercise or diet programwill fail. In short, you can’t truly havestrength,grace,andeleganceontheoutsideifyoudon’tcultivateitontheinside.

JennaonMindset

oingBalletBeautifulmakesmefeellikeafarmorebalancedperson.I’vebecomealotmorepositive.IalsofeellikeI’vebecome

morefemininethroughtheprocess.I’vebeenanathleteallmylife,andIevenwalkdifferentlynow—BalletBeautifulhaschangedmywalk!Ifeelmoreconfident,alittlelighter—likeI’mfloating!

TUNEOUTTHENEGATIVEVOICES,TUNEINTOYOU

Haveyouever foundyourself thinking,Mybodyhaschanged . . . I’mgettingolder.. .Mymetabolismjustisn’twhatitusedtobe.. .Ihatemybody...Ihavenoself-control?

Allofthesenegativestatementsareattachedtoavoicethatyoudon’twanttolistentoasyouplanyourgoalsandsetouttoachievethem.ThereisnoroomforthisunderminingrantinyourBalletBeautifullife.

Thisvoicecouldbetheonethattellsyoutoeattheextrascoopoficecreambecauseyouarealreadyfatsowhatdoesitmatter.Ormaybethevoiceisareflectionofanemotionalinjuryfromyearsagothatisstilltiedtoyourself-esteem.Whateveritssource,thisvoicecoulddoomyoutofailure.

Ihadtoworkhardtolearntotuneoutnegativityinmyownlife,soIappreciatehowhardthiscanbe.OneyearwhenIhadalongbreakbetweentheballetsummerandthewinterseason,Iendedupgainingsomeweight.IwasheavierthanusualwhenIreturnedtoclassandrehearsals.BymyfirstonstagerehearsalforTheNutcrackerIhadn’tlosttheweight,andIwasfeelingreallyself-consciousaboutit.Whilestretchingoutbackstageafterthatrehearsal,IwastoldthatIhadbeencut.Iwashorrified,devastated.Andtotallyhumiliated.Ididn’tknowwhatIwouldtellmyfamilyvisitingfortheshowsormyfriends,orevenhowIwouldfacetheotherdancersinthecompany.Itwasdefinitelyalowpoint.IdidenduplosingtheweightandwasbackonstageforTheNutcrackerthatyear.ButIalsostruggledwithmyself-imageandfeltobsessedwithmyweightforatime.Ihadtolearntoseparatemyweightfrommyself-worthtogettoahealthierplace.IalsohadtorealizethatattheendofthedaythewayItreatmyselfmakesthebiggestdifferenceinhowIlookandfeel.That’strueforallofus.

Whensomeonetellsyou—oryoutellyourself—thatyouaren’tgood

enough,capableenough,smartenough,thinenough,curvyenough,orwhateverenough,itcanbehardtostayfocusedonthegoodandtuneoutthebad.Negativevoicescandwellinyourheadandmixwithyourownvoice.Theyarefueledbyself-doubt,insecurity,andfearandcanonlyleadtomoreofthesame.Theyarealsoyourworstenemywhenyouaretryingtoreachyourgoalsandbuildahappy,healthylifeforyourself.Indeed,ifyoulistentothesenegativevoices,theycanpreventyoufromreachingyourgoals—everytime.

Bysimplybecomingawareofthenegativevoicesinyourheadandrememberingthatinfacttheycomefromtheoutside,notfromwithin,youcanbegintotakeawaytheirpower.Trythisoutnexttimeyouhearyourselfsayinganythingnegativeaboutyourbodyorthewayyoulook,feel,orbehave:

• Pauseandtakeamomenttothinkaboutwhatyou’vejustsaid.

• Thinkaboutwhyyousaidthatandwhyyouarefeelingthat.

• Remindyourselfthatyouarecapable.

• Shift your focus to a challenge that you recently metsuccessfully,whetherinBalletBeautifulornot.

• Takeamomenttorememberandreconnecttoyourbeliefthatyoucanachieveyourgoals.

Silencingthenegativeandempoweringthepositivetakesawarenessandpractice,butovertimeyouwilllearntosetdownnewthoughtpatternsbasedonallthatyoucando,notonanyofyourshortfallsthatmayormaynotexist.

Together,wecanworktoreplacenegative,destructivevoiceswithpositive,encouraging,andchallengingthoughtsaboutyourself,yourlife,andyourbody!ThisishowweputtheBalletBeautifulmindsettowork.

The Ballet Beautiful mindset is all about empowerment! Living BalletBeautiful is not just about modifying your diet or executing the exercises—thoughobviouslythosearecorefeaturesoftheprogram.Tomaximizetheballet-inspired movements as well as tone and reshape your body through dietary

changes,youmustmakesurethatyourinnerattitude—yourself-orientation—ispointingyouinthedirectionofsuccess.

Byavoiding thepitfalls ofyo-yodieting and crash courseson fitness, youwillreinforcethebeliefthatyoucanmakeandmaintainchanges,thatyoutrustyourself to reach your goals, and that you see yourself in the new body youdesire.Bydevelopingabeliefinyourselfandintheprogramyouareembarkingon,youwillbeabletomaketruechangesandaccomplishthisnewwayoflife.

Youwillneedtotakethefollowingstepstoshiftyourinnervoicefromonethat can paralyze youwith self-criticism and doubt to one that empowers youinsteadtoacceptandthenembraceyourabilitytorisetoanyoccasion,persistinthefaceofanyobstacle,andforgiveyourselfandmoveonevenifyoudownapintoficecream.Remember:Youcanshiftyourmindsetandchangeyourlife!

1. Canyoubringtomindasituationthatyoudreadedbeforeithappened,andsureenough,yourworstfearswererealized?Perhapsitwasaworkmeeting,ajobinterview,orevenadatethatwentjustasbadlyasyouhadimagineditwould.

2. Do you think that experience would have been different if you hadapproacheditwithamindsetthatleftwhathappenedopen-ended?

3. Can you remember a timewhen you avoided a challenge rather thantakethechanceoffailing?

4. Canyounowimagineembracingthatsamechallengebecauseyouarelessafraidtofailormakeamistake?

5. Canyou thinkofa timewhenyouencounteredanobstacle toaplan,project,orgoalandfeltlikegivingup?Maybeyouwereonastrictdietandhadtogotoaparty;maybeyouweretryingtochangejobsandyouwereturneddownforaposition.

6. Howmightyouprepareforsuchanopportunitynow,knowingthatallendeavors involve certain obstacles or challenges?Do you think youmight be able to prepare for challenges by trusting your ability toovercomethem?

It’snot alwayseasy shiftingaway fromamindset that ispremisedon fearandthebeliefthatcertainoutcomesarepreordained.Butitispossible.Nooneisperfect. And one of the secret weapons of the Ballet Beautiful mindset is its

inherent flexibilityandforgiveness,which iswhyIsuggeststayingawayfromanyextremes.BalletBeautifulisachallenging,targetedworkoutwithaculturethat is demanding yet relaxed. As a woman, I love this mix! I love beingchallenged,butIdon’tlikebeingforced—thisisagreatcombinationthatalwaysmakesmemotivatedandleavesmewantingmore.Asyouwillsoonsee,youcandotheworkouttwiceaweek,threetimes,orevensixtimes;it’suptoyouandhow fast you want to see results. I’m not asking you to make impossiblesacrificesordepriveyourselfoffood.Asyourprioritiesshift,thewayyoumakedecisionswilltoo:youwillmakethetimetoeatwellandexercise,butitwillnolongerfeellikeaburden.Youwon’tfeellikeyou’remakinghugesacrificesanddeprivingyourself.Thechangeswillreinforcetheshiftinattitudeasyoubegintogetresults.Infact,youwillfeellikeyou’regivingyourselfagift—everyday.

Ihavesomanyclientswhoforyearsresentedorevenhatedworkingout;intheirmindsworkingouthadbeenachore.ButBalletBeautifulisgoingtofeellikearewardtoyourself—somethingyoumisswhenyoucan’tdoit!

Asyoustarttomakechangesandshiftyourbehavior,itisincrediblyhelpfultosurroundyourselfwithpeoplewhosupportyouandwillcheeryouon.Thisdoesn’t happen automatically, and it may be a bit more complicated than itsounds.Infact,someofyourfriendsandfamilymayactuallywithdraworfeelthreatenedasyoubegintochange,shift,andgrow.Theymightmakenegativeorunsupportivecomments.Youcanprobablyexpectsomeresistancefrompeoplearoundyouwhenyoureallystarttoshine.Don’ttakeitpersonally.Somepeopleseechangeinothersasathreattothemselvesortheirlifestyle,whichmaynotbethehealthiest.PartoftheBalletBeautifulmindsetislearningtoliveyourlifetothe fullestwithout letting the negativity of others (or yourself!) set you back.Howdoyouhandlethiswhenithappens?Youbuildastrongcommunityaroundyourself,andyoualsobuildstrengthwithinyourselftokeepyouontrack.

Overthenextfewweeks,youwillbegintoshiftyourmindsetandconnecttoyour intrinsic ability tomake better choices and find away to live the life ofyourdreams.Buttheverynextstepissettinggoalsthatareclearandachievable.TheBalletBeautifulcommunitywillbeheretocheeryouon!

SettingYourBalletBeautifulGoals

Iamaverygoal-orientedperson.Ilovehavinggoalstoworktowardanddelightin working with clients toward their own goals—be it getting ready for awedding,embarkingonapostnatalprogram,preparingforanonscreenrole,or

justgettingreadyforbikiniseason.Settingandworkingtowardagoalcanbeanincredibly rewarding process. Ballet Beautiful is all about empowerment,remember? There is nothingmore empowering than achieving your goals, betheylargeorsmall!BalletBeautifulgoalsettingwillleadyoutothatinnerplacewhereyoucanfinallyaccomplishwhatitisyoureallywant.Ican’toverestimatethe importance of setting simple goals—it’s one of the keys to being BalletBeautiful!

When it comes to your health and the decision to create true and lastingchangeinyourlifestyle,goalsettingisoneofyourmostimportantinnertools.Without it, you riskgetting lost and trippedupbyobstacles along theway,orexperiencing thepainofhelplesslywatchingyourhard-wonachievements slipaway as you regainweight youhad lost suddenly (or not so suddenly).BalletBeautifulgoalsettingcanpreventthesekindsofdisappointmentsandkeepyouontrack.

GoalsettingwithBalletBeautifulwillhelpyousyncupwithyourmindset,align your actions with your desires, and help ensure your success with theprogram!Asyoulearntoconnecttoyourgoals,youcultivateaninnerresourcethatcancenterandguideyou,evenwhenlifebecomeshecticandunpredictable.Life isguaranteed tosurpriseyou; it’s important tohaveasystemthatcanseeyouthrough.

Hereyou’lldiscoversimpletipsandchecklistsforsettingandmeetingyourgoalsforbetterfitnessandahealthierdietandlifestyle.Whetheryourgoalistolose10poundsor20,towearyourclotheswithmoreconfidence,orsimplytofeelstronger,cleaner,andbrighter,youwillfindeasywaystomatchyourmostimportantdesirestogoalsthatarecompletelyachievable.

Andthisistruewhetherornotyou’veeverpointedyourtoeortakenaballetclass.Myprogramisdesignedforanywoman,anybody,andanylevelofdanceexperience . . . even a complete lack of it. It’s very important to keep this inmind so that as youbecome familiarwith themovements youdon’t expect toexecutecertainmotionsasifyou’vetrainedinballetfor20years!

It’saProcess

Determining and realizing your goals is not as simple as naming a desiredoutcome.Ifgoalsettingwereaseasyasmakingawish,wewouldallalreadybelivinganidylliclifeatouridealshape,weight,andsize.Iamnotsayingthatthisisn’t possible, so please don’t misunderstand. To the contrary! I believe that

everywomanhastheability totransformherbodyandher lifesothatshecanembodyashapethatmatchesherinnerideal.However,Ihavelearnedalongthewaythatformyclientsandmyself,goalsettinginvolvesa lotofhardbutalsoincrediblyrewardingwork.

I love thisprocessbecause it is literally thepath toachievingyourdreamsandanyonecando it. It’saprocess that requires thatyoube trulyhonestwithyourselfaboutyourstrengthsaswellasyourvulnerabilities.Todothatyouhaveto look deep inside to understandwhatmakes you tick, whatmakes you feelmotivated,andwhatmakesyouwant toquit.Effectivegoalsetting isonepartformulaandonepartself-awareness,anditisdefinitelynotonesizefitsall.Youhavetolearntolistenandtrustyourselfandyourinstinctsinthisprocess;theywillrarelyguideyouinthewrongdirection.

Remember when I was getting started again with Ballet Beautiful as astudentatColumbia?MybodywastellingmethatIwantedtoworkout,butmyminddidn’twanttogotothegym.Tuninginandlisteningtoaneed(evenonethat I didn’t fully understand) to work out from home let me accomplisheverything I needed—that is one of the key ideas embedded in the BalletBeautiful method. So trust yourself and do what your body needs now—knowing that these needswill always change.Goal setting is as individual asyourtasteinclothesorfood.

Ultimately,goalsettingrequireseffortandperseverancesothateachdayyoufeelyourselfmovingtowardyourgoal.Thisisgood!Don’tbescaredofworkinghardonthispartofyourself,becauseonceyouarrivetherestofithappenseasilywithout toomuch planning or effort. Part of the beauty of goal setting is thisveryprocess—itisawonderfulchancetolearnaboutyourself, toobservewhyyoumayhaveexperiencedfailureinthepast,andtofindsolace,newstrength,andabeliefinyourselfandyourcapabilities.

Maybeyouare frustratedwithwhereyouareor looking forways tomakechanges.That’sokay.Thisprogramisessentiallyflexibleanddesignedtomeetyouexactlywhereyouare,helpyoudefineyourgoals,andgiveyouthe innerresources to achieve all that you desire—for your body, your spirit, and yourmind.

Ballet Beautiful will help you create more time and energy in your busyschedule.My days are incredibly busy running and building my company—Iunderstand how challenging it is to find time towork out! I also realize howluckyIamtobeabletosneakinaworkoutwithmyclientswhenIamteachingclass,andIknowthatmybodyacheswhenIspendtoomuchtimeatmydeskorinacar.Iaminthesamepredicamentasanywomantryingtobalanceacareerwithfamilytimeandpersonaltime.Ifindthisbalancebymakingcutsinother

areasofmylife:Ifilemyownnailsinsteadofgettingamanicure,Idon’tblow-drymyhair,andIonlywearmascarawhenI’mgoingtoafancydinnerorbeingphotographed! If I need a facial, I’ll just do a facemaskwhile I catch up onemail. This leaves me some extra time to work out and to buy and preparehealthyfood,whichImakeapriority.Thetruthisthatwejustcan’tdoitall,butsetting the right priorities will go a long way toward getting the right thingsdone!

GabrielleonGoalSetting

ygoalsettingstartedreallysimple:allIsetouttodowascommittotheprogramthreedaysaweek.Ifeltlikethisamountoftime

wasarealisticcommitment.IknewfromtheotherwomenthatIwouldseeadifferencedoingtheworkout,soitwasn’tintimidating.Iwantedtocommittoitanddoitnomatterhowharditwasandtoletitchangeme.SinceIamnotadancer,partofmygoalwasnottoletstereotypesaboutwhocanandcan’tdoballetholdmebackandinformmychoices.IimmediatelysawchangesinmybodyandstartedtogetgreatfeedbackfrompeopleonhowIlooked!IgainedconfidenceandnowdoitasmuchasIcan!

MaketheCommitmentandClarifyYourGoal

Haveyoufoundyourselfsettingouttoloseweightandbehealthier,onlytogetfrustratedwithyourbodyandyourselftimeandagain?Iknowsomanywomenwho have tried diets and extreme exercise programs, often with no lastingsuccess.Andwhat happens?They are leftwith a sense of futility and lack ofcontrolandabeliefthattheyreallycannottransformtheirbodies.Ortheyclingtoextremeslikejuicingandfastingbecausethosepracticesworkedinthepast.

Thisfrustration iscommonamongwomenwhohavenotbeenworkingoutforawhileandwhosetouttoloseweightorgetinshapewithnonstopdietingandexercise,onlylatertocrashandburn.Orithappenstowomenwhosettheirsights on losing 10 or 20 pounds and then, after a couple of weeks of total

dedication to eating right and working out, they have a bad day, skip theirworkout, and in an instant lose the will to make better choices at dinner,followed bymore bad choices at breakfast the next day.Before they know it,theyhave lost allmomentum.Theyquit.Theydespair.They totally lose faith.Andnotjustfaithintheirprogram,butinthemselves.Soundfamiliar?

Ihavebeentherebefore,anditisnotagoodplace.Ihavegainedweightandexperienced frustrationbecausemybodywasn’t responding theway Iwanted.ButwhenIlookbacknow,Iseethatmyfrustrationstemmedfromnotlookingatthebigpictureandconsideringmyhealthandhappiness; IwasobsessingoverhowIcouldmakeachangefast,whetheritwaslookingthinnerinaleotardorgetting into a tight pair of jeans. I didn’t realize that my flash dieting wasdestroyingmyonce-swiftmetabolismandthrowingeverythingoutofwhack.Itwasn’tuntilItookastepbackthatitallstartedtomakesense.Ialsorealizedthatwhenitcametogoalsetting,thesolutionwasn’tgoingtoappearovernight.

Inmostcases,wefailtoachieveweightorfitnessgoalsbecausethegoalwesetat theverybeginningwasunrealistic,unhealthy,or lacking in thestructureneeded to ensure success.Ourmotivation or inspiration breaks down becauseourgoalswerenotspecificenoughtosustainorwerenothealthyinnature.Forexample,ifyourmotivationtochangeyourdietincludesaplantocheaton“offdays”lateron,youshouldnotexpectlastingresults.Beingkindtoyourselfandgivingyourselfarestdayisgoodforyou,butrestrictingcalorieswiththegoalofcheating(i.e.,overeatingorbingeingonunhealthyfoods)onlyunderminesyourgoalsandyourmindset.It’shardonyourbodytoo.Agoalthatisnotclearandsimpleoftenbecomesmoreofawish;you justarenotcommitted in thesameway.Withoutthisclarity,peopleoftenlosemotivationandstoptrying.

Thegreatnews is thatwhenyouareclearaboutyourgoal, identify it, andthenmapoutthestepstogetyouthere,youlearntotrulybelieveinyourgoaland you work hard to meet it. This is what success looks like—it’s the littlethingsthatyoudoeverysingledaythatimpactthebigpictureandgetyouwhereyouwanttobe.

Truechangedoesn’thappenovernightandthat’sokay!It’salwaysbettertogoalittlemoreslowlyandhavetheresultsreallystick,especiallywhenitcomestoyourhealth.Irecommendcraftingarealisticbreakdownofmarkersintime—stayontrackbythinkingaboutwhereyouwanttobeaftertwoweeks,afteronemonth,afterthreemonths,andaftersixmonthsandbeyond.

I’mnottellingyoutosetyoursightslow—ifthereisonethingIhatetohearit is Take it slow or Don’t aim too high! Do not ever underestimate yourbrilliance,yourcapability,yoursmarts.Anddon’tletthelimitingvisionorpointof view of others define your concept of yourself. Defy them and enjoy the

processofmeetingyourBalletBeautifulgoals!Herearesomequestionsthatmayguideyouindefiningyourgoals:

1. Isthereanareaofyourbodythatyouwouldliketotransform?

2. Is there an area of your body that you would like to strengthen orlengthen?(Thesetwogohandinhand!)

3. Do you have an ideal weight for your body type and generalmetabolism?Ifyou’dliketoloseweight,it’simportanttoberealistic.It’ssafestandmostsuccessfultoaimforonetotwopoundsaweek.Soifyouwanttolose10pounds,planonachievingthisinfiveweeksormore;ifit’s20poundsyou’dliketolose,planon10weeks;andsoon.

4. Doyouwant to fit exercise intoyourdaily life so that youwill havemoreenergy,developmorefocusforworkorprojectsduringtheday,andsleepbetteratnight?Thenit’simportanttoplanoutandcommittoyourprogram,schedulingyourBalletBeautifulintoyourweek.

Youcanhavemultiplegoalsatthesametime.Butit’simportanttobeclearon what those goals are and match specific actions to meet them. For some,making more than one change at once is overwhelming; others enjoy theintensity of making more global changes. It’s up to you—you know yourselfbest.

FocusonYourResultsforMotivation

One of the most motivating features of the Ballet Beautiful program is itsresults! I have seen again and again how empowered and encouragedwomenfeelwhentheirbodiesbegintolengthenandtransform.Iencouragemyclientstocommit at least three days a week to my program because that commitmentallowsenoughtimeforthebodytoshowrealresultsinjustamatterofweeks.

Gabrielleremarked,“Isawinitialchangeaftertwotothreeweeks.InoticedthatIwasstrongerandmybodywastighter.Afteronemonth,Isawevenmoredramaticchangesaroundmywaistandhips.Myentirecenterbecamemoretightand toned,alongwithmyinner thighs,butt,andhips—allareas Iwasmissingwithtraditionalexerciseregimes.Ihadbeenspendingsomuchtimeinthegymworking out, but I never felt like I was getting anywhere. Suddenly, I was

experiencingallof thesechanges inmybodydoingBalletBeautiful just threedaysaweek!”

Katherine also noticed fast changes and explained how these changesmotivatedher.“IthinkthattheimmediatechangesyouseewithBalletBeautifulpushesyouharder.Seeingresultsinjusttwoweeksofstartingtheprogramreallypropelledmetokeepdoingtheworkout.I’mnotanavidexerciserbynature,sothiswasreallyencouraging!”

Jenna’s experience doingBallet Beautifulwas slightly different.As a tall,athleticpowerhouse,shewaslookingfordifferentchanges:

“IloveBalletBeautiful.IfeelthatI’vebecomeafarmorebalancedperson.Myposturehasdefinitelyimproved.I’vebeenanathleteallmylife,butItendtoaddbulkveryeasily.Sincestarting theprogram, I seemymuscleselongating.BalletBeautifulallowsforfemininitywithoutlosingstrength.”

Yourgoalswillreflectyourneeds—andnooneelse’s!

WhatDoYouWant?

Doesthisseemlikeadifficultquestion?Itcanstall thebestofus.Manyofusfeeloverwhelmedwhenwethinkaboutwhatwewant,andthatcloudsourviewas we try to answer this question. I think this question can be particularlydifficultforwomenwhoareinclinedtotakecareofothersbeforethemselves.Isyour goal to be a bettermom,wife, employee, artist, or boss?Ormaybe youhaveamorebasicphysicalgoaloffittingintosize6jeans.Thisisn’tselfishanditisn’tvain—it’saboutvaluingyourselfandyourvision!Ibetifyoutakeanin-depth lookat thatgoal,youwill find thatyoursuccess inanyof theseroles istiedtoyourownhealthandpersonalhappiness.Pauseforamomenttoconsidertheimpactofyourenergylevel,yourhealth,andevenyourhappinessonthelifeyouwanttolead.Sometimesasimpleshiftinperspectivewhenitcomestogoalsisenoughtoseethemthrough.

Dosomethingforme:

• Takeamomenttothinkandclearyourmind.

• Enjoythismomentofcalmandfindjoyinit!

• Nowtrytonameoneaspectofyourbody(orbehavior)thatyouwishtochange.

• Doyoubelievethatthischangeispossible?

• Let’sfigureoutawaytogetyouthere!

These steps are a great way to get startedwith defining your goals. Theydon’ttaketheenergyofmeditationoranyotherkindofmindfulnesspractice.Infact, theirsimplicity iswhatmakes themsopowerful: thegoal that isrightforyouwill be very clear to you if you take the time to slowdown and listen toyourself. Of course, there is no one way to center your mind and get betterconnectedwithyourbody.Meditationandbreathingexercisescanbeeffectiveroutes, but sometimes this connection canhappen a lotmore easily by simplytakingamomenttobalance,topauseanddefinewhatyoureallywant.Thissetsyouupforongoingpositiveenergyandthoughts.

StayingFocusedandLettingtheCommunitySupportYou

Thereareallsortsofsituationsthatcanderailus:

“I’mlate!Notimetogettothegym.”

“Iatesobadlylastnightandfeelfat.I’llbe‘good’todayandworkoutagaintomorrow.”

“Iamtootiredtoeventhinkaboutmakingdinner.”

“Icannotlosemybabyweight.”

Sohowdoyou stay focusedonyourgoalwhen life gets in theway?Youkeepanopenmindandusethemindsetthatprioritizesbeingflexible,tryingnewthings,andstayingconnectedtotheprogram.

Oneofmynewerclients,amominherlatethirties,hadnotworkedoutsinceherearly twenties. “Allofa sudden,” she foundherself15poundsoverweightandunabletoeitherlosetheweightorfindtimetoexercise.“HowdoIgettoagymwitha16-month-old?”sheaskedmeinquietdesperation.

Inthinkingrigidlyaboutfitnessandrememberinghertwo-hourworkoutsatthegymandhercourseofdietand fitnessasa typeAundergraduate15yearsearlier, she couldn’t understand how shewould ever be able tomesh her two

divergent lives. Was it possible to merge those two lives? Sure. Was itnecessary?No!Myadvicewastoforgetthegymfornowandletgoofherguiltabout it. I helped her begin putting a program together that involved a fewexercises from my 15-minute Ballet Beautiful Blast Series and a longer 60-minuteworkoutondayswhenshehadthetime.Shewasthrilledtoseeherbodybegintotightenandtoneagainforthefirsttimeinyears,puttinginjustacoupleof days aweek. These changes inspired her to begin eating better and settingbiggergoals.

Inordertostayconnectedtoyourultimategoal—livingBalletBeautifully—youneed to stay focusedon thegoal that’s right in frontofyou.Manyof thewomendoingBalletBeautifulusethecommunitytohelpthemstayfocused;thisconnection to something larger than themselves also helps to reinforce theircommitment to their goals. As Jenna remarked, “Everyone who does BalletBeautiful has this great quality of understanding and accepting the emotionalsideofwomen,beauty,softness,whilealsobeingstrongandopinionated.”

Katherine spoke about “plugging into theBallet Beautiful community andsupport system” as a way to “embrace our differences—women that cometogethertodoBalletBeautifularefromalldifferentbackgrounds,differentbodytypes. That’s encouraging to me. It’s a safety net—we are in the trenchestogetherworkinghardtoachieveourownindividualgoalsanddreams.”

Asyouwillseeintheupcomingpages,gettingandstayingconnectedtotheBalletBeautifulcommunitywillboostyourconfidenceandyourresults!SharingyourBalletBeautifulexperiencewithotherskeepsyouconnected toyourowngoalsandprogressandtappedintotheprograminawaythatisrewardingandfun.

TheSimpleGoal:StayAwayfromExtremesandWorktheMargins

Toachieveeven the loftiestofgoals,youmustemployasimpleapproach thatcomesdowntosteady,consistentwork,everyday.ThisisanimportantpartofBalletBeautiful.I’mnotaskingyoutostarveyourself, toconsumeonlylemonjuiceandmaplesyrupfor10daysstraight,oreventogiveupalldairy,sweets,coffee,andwine.ButIamaskingyoutofocusonyourselfeveryday.Thatmightbea15-minuteworkout,ora60-minuteworkout,orswappingoutyournightlydessertforfreshfruit.

Allyouneedtodoisthinkabouthowyoucantakecareofyourself,chooseatleastonethingtodofromtheprogrameachday,andthenfocusonthat.

Nicole shared how much Ballet Beautiful helped her gain balance in hernutrition.“Ihavealwaysbeenveryinterestedinnutrition,buttherearealotofmixedmessagesout thereand itcangetconfusing.DoingBalletBeautifulhasenabledmetolearnmoreabouttheimportanceofahealthy,balanceddiet.MaryHelen’sapproachmakesitsosimplebyemphasizinghealthandnutrition,whichisthewaythatInowchoosetolivemylife.IstartednotskippingbreakfastevenonmorningswhenIwasbusyorrunninglateandeatingmorebalancedwholefoods.Iwouldn’tevenconsidergoingonadiettoday.I’mthinner,morerelaxedandIfeelhealthiertoo.”

Take the time to make conscious choices until it doesn’t feel like workanymoreandisjustapartofyournewlife.

SampleGoals

Whetheryourgoalistogetintobettershapeforanupcomingevent,godownadress size, or simply shed extra weight that has been bothering you, it’simportant to thinkof thatgoalasbeingbuoyedbyyourmindset, the food thatyoueat,howoftenandhow longyouworkout, and the supportyoucreate tohelpkeepyoufocusedandcommitted.

Forinstance,ifyourgoalistoloseonepoundinoneweek,whatfoodscanyou takeoutofyourdiet?What foodswillyou replace themwith?Removingprocessedfoodsandwhiterefinedsugarfromyourdiet isagreatwaytostart.Take those two items out and youwill probably losemore than one pound aweek.You’ll also havemore energy and better skin, and you’ll start sleepingbettertoo.

Somewomenchoosenottofocusonweightlossasagoalbutratherfinditmoremotivatingtofeelbetter;theymightdefinetheirgoalasKatherinedid—tosubstitutethewholemilkinherlattewithskimmilk.

Stillotherwomenframetheirgoalaroundexercise:theycommittodoing60minutesofBalletBeautifulBlaststhreetimesaweek.

What’samazingisthatallthesegoalsleadtothesameresults:asleek,tonedbodythatismuchhealthierandoftenalotlighter.

Suzanne shared, “I wasn’t sure what I was looking for when I started.Certainlymybodyhadchangedabitaftermyfirstpregnancy.Iwashopingtofind something that counterbalanced those changes, but in a positive, fun,

upliftingway.IalsoknewthatIneededtofeelstrongandhealthyasIwentintomysecondpregnancy.Notonlydidallthosethingshappen,butIlovemybodyinitsentiretynow!Ifeelsoconfidentandstrong!”

Katherine’sgoalwastofocusontheprogramitselfanduseitsflexibilityandaccessibility to feel like she could attain her personal goals. “It’s not a scarycommitment. It’s neatly organized, even though it’s complex, whichmakes iteasiertokeepupwithandalotlessintimidating.”

Isyourgoal to loseweight?Eatbetter?Feelbetter?Toneyourbody?Youdon’t need to name extreme goals to achieve your desired results. Keep thefollowinginmindwhenyousetyourgoals:

1. Berealisticaboutthetimeframe.Youcannotlose10poundsovernight.Giveyourselfacoupleofweeksandputaprograminplace thatwillhelpyouloseinahealthywayandkeeptheweightoff.

2. Thinkbigbutrememberyourpacing—smallsteps!

3. Comeupwithyourplan:decidewhatareasofyourbodyyouwanttoworkonandhowyoumay(ormaynot)changeyoureatingplan,andthencreateascheduletoexecutethisplan.

4. Envisiontheresults—everyday.Thiscanbeincrediblymotivatingandwillempoweryourgoalsetting!

5. Remember to be flexible and prepared for the unexpected! This willproveinvaluableinkeepingyouontrack.Findwaystorewardyourselfthatareinlinewithyourgoalsandsupportthem!

Youdon’tneedtooverthinkthesesteps;justkeepitsimple.

OnethingI’velearnedfromworkingwiththousandsofwomenaroundtheworldisthateachindividualismotivatedinasingularway.YoumaybemotivatedtodoBalletBeautiful to elongate and toneyourbodyand improveyourposture.Your friendmay be fixated on losingweight around hermiddle and having ahealthierheart.Stillanotherwomanmaybemotivatedtogetherentirebodyoneortwosizessmallersoshecanwearshortsinthesummerandfeelconfident.

Oryourgoalmayhavenothingtodowithweight.Youmayfeelsluggishandmoody.Youmayhaveheardthat“eatingclean”canboostyourenergyandmakeyou clearheaded.Youmaybe already convinced that if you eat foods that are

closer tonature,yourbodywill respond intuitively.And it’s true:whole foodsmakeyoufeellighter,thinkmoreclearly,andlookyourbestandbrightest.

Asyoumoveintothenextchapter,youwillbringtogetheryourmindsetandyourgoalstomakesurethesearealignedforbalanceandsuccess.

ThePerilsoftheScale

oweighornottoweigh—thatisindeedagoodquestion.Iamoftwomindsonthistopic.Ontheonehand,weighingyourselfcanhelp

youstayattunedtoyourbodyandcueyouintowhatcanhappenwhenyouindulgeinyourfavoritegelatoonetoomanytimesorwhenyoumightevenbelosingtoomuchweight.Ontheotherhand,weighingyourselfcanbecomeobsessiveandleadtoundereating...whichinturncanleadtoyo-yodieting.Again,myapproachisallaboutbalance:usingascalecanhelpyoustayontrack...ifyoudon’toverdoit.It’ssortoflikecountingcalories—it’sausefulpracticeforsomepeopleanddestructiveforothers.Myadviceisnottoobsessoverthenumberandtokeepthefocusonyourhealthandhappiness.Ifyouneedtoputthescaleaway,youwillbeabletonoticechangesinyourbody—howyourclothesfit,howyoufeel—withoutfocusingtoomuchonnumbers.

Themore youwork out, the stronger you feel. The stronger you feel, themoregroundedyouare.It’sapositivefeedbackloopthatkeepsongiving.

SoareyoudoingBalletBeautifultofeelmoreconfident?Areyoumotivatedbyyourowndesiresortheexpectationsofothers?Mypointhereistolistentoyourmotivation.Stayintouchwithyourgoal.

Revise,Re-envision,RewardYourself

As you focus on your goals, know that as you get more into your BalletBeautifullifestyle,yourgoalswillnaturallyshift.Thisisagoodthing.Youwillaccomplishonesmallgoalandthenwanttosetanotherforyourself.Thismaytaketwoweeksortwomonths.Theamountoftimedoesn’treallymatter.What

mattersisyou.

• Reviseyourowngoalsasyouprogress

• Re-envisiontheendresult

• Rewardyourselfalongtheway

Breakthehabitofusingfoodasarewardfordieting!Thisisanegativecycleandclosely tied to theovereating/undereating cycle.Find rewards foryourselfthatarenotinconflictwithyourgoalsandembracethem!Itcouldbetakingalongsoakinbathsaltsandindulginginanat-homespaeveninginafacemaskand your robe. Maybe it’s a much-needed time-out from your life with asteamingpotofteaandyourfavoritenovel,oralongwalkwhenyougethomefromwork.Rewardsareimportantbecausetheyhelpyoumaintainyourbalance.Justremember,usingfoodasarewardandlookingforwardtoalargepizzaandapintoficecreamwillnothavethesameeffect!

Inthenextchapter,wewilldelvemoreintowhatittakestocreatebalanceinyourdietandinyourlife.BalanceisakeytotheBalletBeautifulmindsetthatprovidesthefoundationforflexibilityineveryway.

Chapter3

YourBaseline

AchievingBalanceandPayingAttentiontoHowYouFeel

helifeofaprofessionalballerinarequiresincrediblephysicalstrength,mental stability,andconfidence—notonly tostaycommitted toanartthatmakes suchextremephysicaldemands,but togather thepluck toperformonstagenightafternightinfrontofthousandsofpeople.

Thedailyphysical routine isbrutal—it’snowonder thatballetdancers arefamousfortheirdiscipline!Whenyouspendmorethan70hoursaweekpushingyour body to the max, in constant search of physical and artistic perfection,discipline isnotoptional.You live, think,dance, andevendreamaboutballet,almostbydefault,becauseyoujustdon’thavetimeforanythingelse.Daysspentsewingandbreakinginnewshoes(sometimesasmanyasthreeorfourpairsaday!), stretching, and rehearsing are punctuated by the bliss of an eveningperformanceandthemomentwhenyoursoulcanreallyexpandonstage.It’sanunbelievablydemandinglifestylethattakesatremendousamountofdedicationandfocus,allofwhichhangsonacriticalinnerbalance.

That is the tricky part. Finding balance in aworld defined by extremes isreallytough!Iwascounseledonmultipleoccasionsto“putmyblinderson,”to“ignore everything and everyone aroundme,” to focus only on dance. As anartist and as awoman, thatwasn’t the right formula forme. Itmademe feelcagedinandstunted,likeIcouldn’tgroworbreathe.WhenIbeganlivingarichlife for myself outside of the theater, I realized that I needed to be moreconscious about balance and began knitting together the important tasks oftakingcareofmyself,eatingright,andrelaxing.

Toachievelastingsuccessandhappinessinanythingyouaredoing,tostaygrounded, focused, and confident, finding balance is amust.Without balance,youriskaburnoutandallofitssideeffects.

StayAwayfromExtremes

IwasfortunatetolearnearlyinmycareerthattotakegreatcareofmybodyIwould have to train outside of the dance studio. I also learned (throughconsiderable trial and error) that extremes in my diet led to unhappiness,insecurity,andphysicalinstability.Imaybeaballerinabytraining,butmybodyismadejustlikeyours.I’vegonethroughboutsofextremedieting,todisastrouseffect:I’velearnedthehardwaythatlosingweighttoofastultimatelybackfiresbecauseyoucometoobsessoverfoodandgainweightalloveragainintheend.Thisisnotahealthyorproductivewaytolive.Infact,it’sincrediblyfrustratingandinefficient—foryourmetabolism,yourmindset,andyourbody.

Findingbalance inyourdiet and fitness routinewill helpyou loseweight,lookandfeelbetter,and,most importantly,maintain thosehard-earnedresults!Whileaquickfixcanbeincrediblyseductive,Ihavelearnedthatthetruevalueofafitnessandlifestyleprogramismeasuredinhowwellitcanbemaintained.Thismeansgettingawayfromextremes(undereatingorovereating,totallackofexerciseorobsessiveexercise)tostayfocusedandontrackwithyourhealthandhappiness.Icannotemphasizethisenough!JustasIlearnedtobalancemyballetclasses, rehearsals, and performances with my Ballet Beautiful program andcross-training to keep my body strong and fit while dancing professionally, Ihavelearnedtoachievebalanceinmydietandmymind.

As Jenna described the program, “The Ballet Beautiful workouts are soportableand low-gearbynature, I findmyselfable todoa littlebitwhen I’mjust standing still.Theworkoutbecomesamore integratedwayofmovement,andamoreconstantpartofmylife—ratherthanmehavingtoleavemylifeandgotothegym.IcanreallystayconnectedtomyselfandmyidentityevenwhenIsharetheworkoutwithothers.”

Balance is not simply about developing the strength and muscularity toperformtheperfectgrandjetéortriplepirouette.It’salsoaboutlearningtostaygroundedinyourselfsothatyouknowwhatyouneed,youkeepyourprioritiesin line, and at the same timeyou remain flexible and forgiving enough to notpushyourselfincounterproductiveways.

Balancealsomeansstayingintouchwithhowyoufeel.Ifyoufindyourselfswingingfromalotofenergytoalittle,orwakinguponemorningfeelinggreatand the next feeling glum, then youmight be doing something else to triggerthese mood shifts. Balance begins with the physical, but it’s equal partsemotionalandmental—youcannothaveonewithouttheother.

YourBodyinBalance

Tokeepyourbodyinbalance,youmust:

• Learntolisten

• Avoiddeprivation

• Knowwhentomoveonifyouhaveoverindulged

• Alwaysconsideryourbody’sneeds

Aswe’ve talked about throughout the book, depriving your body leads toone thing: overeating and imbalance. Deprivation is never good for the body.Ourbodiesworkbestwhentheyarereceivingenergyandnutrientsfromhealthy,wholefoods.Thiscouldmeaneatingseveralsmallmealsandsnacksthroughoutthedayoreatingahealthy,balancedthreemealsaday.Onegoodruleofthumbis toeatsomethinghealthyeveryfourhoursandtry toavoidgettingravenous.(SeethechaptersinPartIIIforhealthysnackandsmallmealsuggestions!)

Byeatingregularly,youhelpyourbodymaintainbloodsugar,whichwardsoffcravingsthatcangetuncontrollable(forsugarandstarchycarbsespecially!)andkeepsyoufeelingbalanced.Goinglongstretcheswithouteatingwillmakeyourblood sugardropandmight leaveyou feeling light-headed,grouchy, andoutofsorts.Oftenyouwilltheneattoomuchonceyoudoeat!

I think of deprivation as a dieting disaster, ruining your metabolism andsettingyouupforanastycycleofrestrictingandovereating.Bynowyoushouldsee these responses as red flags—extremes that threaten your balance, health,andsuccess.InChapter8, Iwillshare thespecificsofplanningandputtinganeating plan into place, but for now I want you to focus on identifying andavoiding the triggers that lead to overeating—defined as emotional orthoughtless eating of extra calories that your mind never processes and yourbodydoesn’tneed.Thiscouldbefoodyouconsumewhiledriving,talkingonthephone,standinginfrontofthefridge,orsittinginfrontoftheTV.Thebestwayto combat overeating is to takenote that it’s happening!Youcan’t enjoyyourfoodandfindsatisfactionifyoudon’tevenrealizethatyouareconsumingit.

AreYouUndereating,Overeating,orEatingJustEnough?

Oneofthebestwaystomakechangesinthemarginsandavoidextremesistostayflexibleinyourmind.Asyouwillseeinthecomingchapters,flexibilityenablesyoutoforgiveyourselfwhenyou’ve

hadabadday,stayfocusedonyoursimplestepstogoalachievement,andfigureouthowtoeatjustenough.

Overeatingandundereatingareoftenanastycycleofimbalance,frustration,andemotionalpain.Inmyownexperience,Idiscoveredaterriblecausalrelationshipbetweenthetwo:undereatingoftencausesovereating,andviceversa.BalletBeautifulisaboutcelebratingyourbodyandnurturingittobeitsbest,itsstrongestandmostflexible;thereisnoroomforthatbehaviorhere.Undereatingisapunishmentforyourbodywhenwhatitcravesistherewardofpropernutrition.Undereatingisalsoguaranteedtocreatewildcravingsandthrowyourentirebodyandmetabolismoutofbalance,potentiallymakingyouunhappyandoverweightintheend.

StayActive

Working out regularly is another important way to get into balance and staythere.Learningtolistentoyourbodycouldmeannotingwhetheryoufeelbetterworkingout in themorningsor theevenings—and thensettingaprogram thatworksforyou,satisfiesyou,andhelpsyouachieveandmaintainyourgoals.Ifyouhatetoworkoutinthemorning,Iamnotgoingtotellyouthatisthebestplan.Maybeforyouit’sbesttoworkoutintheevenings,whenyoucanreallyletgoofthestressofyourday,focusonyourself,andenjoyyourself.Butifworkdeadlines,familyobligations,orinvitationstohappyhouralwaysgetinthewayofyourworkingoutatnight,I’mgoingtostronglysuggestthatyoufindawaytomakeexerciseapartofyourmorningormiddayroutine.

Onewaytostaymotivatedistolistentoyourbodyandpayattentiontohowgood you feel when you do work out. This kind of attunement is a key tomotivation.Weallhaveworkedoutevenwhenwedidn’t feel like it,knowingthatit’sgoingtomakeusfeelsomuchbetter.Playthisforward:whenyoufeelsluggish,stressed,ortime-constrained,remindyourselfofthisawesomecause-and-effect.ThinkingabouthowgreatI’llfeelaftermyworkoutalwaysmotivatesmetopushthrough!

JustasIdon’tskipmeals,Ialwaysfindatleast15minuteseachdaytoworkout. Even when my day lasts 16 hours, rushing from meetings and trainingsessions, writing for my blog, and managing my growing Ballet Beautifulbusiness,Ifindalittletimetomove,justforme.IknowthatIamluckybecauseIcanoftensneakinmyownexercisewhenIamtrainingorteachingclass.Butthat doesn’t happen every day; there are some dayswhen I can’t even put 15minutes together to work out. I try to remember, however, the importance ofbalanceandmaintenance.So,onthosedays,IfindmyselfdoingaquickversionofmyCardioSwanArmsatnightwhilewaitingforthepastatoboil,orsomeabworkbeforemyshowerinthemorning.Remember:alittlebitcangoalongway—andeverylittlepiececounts!

Regularexercisehasaveryimportantdominoeffect:themoreyouexercise,themoreyourbodygetsaccustomed to thephysicalactivity,and themore theexerciseinvigoratesyoubyspeedingupyourmetabolism(soyou’reburningfatthroughout the day!), the sharper your focus becomes and the longer yourattention span. You can suddenly becomemore efficient,more confident, andsuddenlymoreproductive.

Itdoesn’ttakeaprofessionaltrainingprogramwithfivehoursadayormoreofphysicalexercisetomakethishappen!Evenwhenyouarebusy,ifyoumaketimefor10or15minutesofexercise,youwillfeelbetteraboutyourself,makebetterfoodchoices,andbemorelikelytoworkoutagaintomorrow.

MakingMaintenanceWork

When I look back at my early approach to dieting, I see clearly why I wasdestinedtofail.Myfocuswasongettingsomewhere,butIhadnocluehowtomaintain the results. Many lifelong dieters cringe when they hear the wordmaintenance. Why? Because it’s a word that refers to the plateau that manypeople reachwhen theystick toadeprivation-baseddietor it reminds themofpastfailures.

Ballet Beautiful is different. You are working hard to achieve your newBallet Beautiful body, andmaintaining it is simply about finding balance andstaying away from the extremes. All you need to do is check in daily withyourself:WhatdidIhaveforbreakfast?HaveIeatenenoughfruits,veggies,andwholegrainstoday?ShouldIdoa15-minuteworkoutoralongerone?HaveIhadenoughwatertoday?

Suchquestionsenableyoutostayattunedtohowyoufeelandwhatyouneed

andhelpyoudeveloptheawarenessandconfidenceeithertostopeatingbeforeyougettoofullortocorrectandadjustyoureatinghabitswhenlifegetshecticandyouslip.ThisistheplacewhereBalletBeautifulbecomesapartofyourlife,notjustanewworkoutanddietprogramyouaretrying.It’sthesweetspot,andIwanttohelpyougetthereandstaythere!Itmaynotsoundverysexy,butoneofthekeys toBalletBeautiful’sbalancedapproach isknowingthatyoucaneatasliceortwoofpizzaandhaveaglassofwinewithfriendsandstillworkoutthenextdaywithconfidenceandease.

RemembertoTakeaRestDay

alwaystakeoffonefulldayeachweektorest,relax,andrecover.Thebodyneedsthedowntime,andthemindneedsthebreak.Butdon’t

confusearestdaywithacheatday!Arestdayisaboutrewardingyourbody,butacheatdayisabouteatinglikecrazyandthreateningthebalancethatmakesBalletBeautifulwork.

EmotionalBalance

All of us have reached for food to comfort ourselves, as away to feel betterwhenwearesadorsimplyhavingabadday.

Imaginethisscenario:Youarestressedoutandstarvingwhenyougethomefrom work. Feeling anxious and on autopilot, you abandon your principle ofbalanceandeatahugemealfollowedbydessert.Youwakeupin themorningfeelingbloated,lethargic,andgenerallyupset.Yuck.Nowyouareexperiencingmore stress fueled by negative feelings about yourself and your body. Whatcould possibly turn the day around?Skipping breakfast?No.Whenyougo toyour closet and look at your skinny jeans, you feel suddenly miserable,convincedthatyouwillneverfitinthemtoday.Youfeelhopeless,you’reangrywith yourself, and suddenly you’re dreaming about how great chocolate icecreamwouldtasterightnow...it’stoolateforyouthisweekanyhow,right?

Wrong! I have given in to feelings of self-doubt, even self-loathing, andstood in front of the freezer eating that chocolate ice cream for breakfast. Itdidn’tmakemelookorfeelverygood.Iam,however,incrediblyhappytosay

thatIlearnedtoidentifytheproblemandcorrectit,andyoucantoo.Idon’tdenymyselfchocolateicecreamwhenIreallywantit;Ijustignorethecravingbeforelunch!

When I was in the throes of a moment like this one, I felt totally out ofcontrol. Ididn’tknow thatwhat I reallyneeded to turnmydayaroundwas toleave the skinny jeans in the closet and pick a different outfit, eat somethinghealthyandwholesomelikeasliceofwhole-grainbreadwithfreshavocado,andmoveon.Ialsodidn’trealizethatwhatIneededmostwastobeforgivingandkind inhowI treatedmyself, rather thanfrustrated,angry,andsad.Talkaboutsilencingthosenastynegativevoices!Whenyoufeelbackedintoacorner,takeaminutetoreframeyourchoices.

HowdidIlearnthis?Trialanderror.Inthebigpicture,chocolateicecreamforbreakfast isprobablynoworse thanpancakesorwafflesonoccasion,but Ifoundthatinsteadofmakingmefeelbetter,givingintoemotionaleatingmademefeelworse.

Emotionaleatingisahugeproblemforsomanyofus—butonethatwecanovercome!Intheworldofdance,itwaseasytoabsorbandmimicthebadhabitsof others, and it was also hard to let those habits go. In developingmy ownprogram, I started paying better attention to my own patterns of emotionaleating. I learned to identifymy triggers for emotionalor thoughtless eating sothat I could consciously avoid certain situations and realignmyself. Iwork topayattentiontothesetriggerstothisday.

Let’sbackupaminute. If youhavewokenup feelingpuffy and lethargic,takeamomenttorecognizetheseasphysicalqualities.Perhapsyoufeelbloatedbecause you have PMS, or because you drank two glasses of wine the nightbefore and had too many olives before dinner or an overly salty meal.Bloatedness can even come fromeating a high-fibermeal before dinnerwhenyourbody isn’tused to it. It canbehardnot to feelbadaboutyourbodyandyourselfwhenyou feel like this.But there is always aphysical reasonbehindbloatingandlethargy.Itcouldbebroccolirabethatmakesyoufeelbloated!Thepointisthatitdoesn’thavetobebadthingsthatmakeyoufeelbloated—itmightbethehigh-fibertoastorfreshmangoslicesyouhadforbreakfast!

Now,takeamomenttofollowthetrail:ifyourbodyfeelsbloated,howdoesthat make you feel emotionally? Maybe the bloating makes you feel guilty,ashamed, embarrassed, sad, or just plain bad about yourself. These negativefeelingsaremorethanlikelyleftoverfromyourotherexperienceswithfood.It’ssocommonforwomen(andmen!)toturntofoodwhentheyareuncomfortablewiththeirfeelings.Thiscanbeginearlyinlife—perhapsyourmothergaveyouabottleassoonasyoufussed,orcookieswhenyoucried.Yourfamilyculturemay

havebeenone that turned to foodnot only in celebrationbut also in timesofstressorcrisis.Whileeatingfoodisanatural,purelyhumanresponse,thedangercomes when you eat toomuch because your eating is prompted by emotions(especiallynegativeones!)ratherthanyourbody’snaturalcycleofhunger.Thisisthecyclewewantto—andcan—break.

AreYouReallyHungry?

The next time you find yourself thinking about or reaching for your comfortfoods,takethesetwosteps:

1. Takeadeepbreathandletitout.

2. Thenaskyourselfifyouarefeelingphysicalhungerorifyouarejusttired,thirsty,orupset.

If you take the time to become aware of whether what you are feeling isactual hunger or another feeling that is emotional in nature, then you giveyourself the opportunity to break an unconscious habit of eating emotionally.Thesetwostepsmayseemoversimplistic,butIassureyouthattheywork.Theycan also help you make better choices about the food you eat when you arefeelingemotionallyoverwhelmedandhelpyouregainyourinnerbalance.Why?Becauseallofushavethepowertobecomeawareofhowwearefeelingandtochoosenottoletthathaveanimpactonhowweeat.

Youcanalsolearnto indulgeyourcravingsinabalanced,moderateway.Ihave foundmoderate indulging in someofmy favorite foods, foods that oncemighthavebeenconsideredforbidden,isoneofthegreatest thingsIcandotokeepmybody inbalance. Ieatchocolateeveryday! I indulge ina littlebitofcheese andwine before dinnermost nights and don’t set a lot of “off-limits”rulesaboutfood.ButIalsopayattentiontohowthesefavoritefoodsmakemefeel. If I’m starving before dinner, I try to start by eating raw veggies andhummusandafewolivesbeforeIdive into thecheese(goatcheese,not triplecreambrie!).Then,when Ihavea smallbiteof thecheese, I really savor it! Itake the time to slowdownandenjoy theexperienceof eating.ThishelpsmestayintouchwithhowIfeelandletsmefeelsatisfiedwithless.Onweeknightswhen I am training early the nextmorning, I usually don’t finishmyglass ofwine.ButonaweekendIallowmyselfanextradrinkifIfeeltheneed.

Ialsodon’tskipmeals,nomatterhowbusyIamorhowlateIamrunning.IalwaysgrabasnackandoftenbringitwithmesothatIdon’tfindmyselfstucksomewhere—eitherwithoutfoodorwiththeonlychoicebeingacandybar!YouknowitaswellasIdo:skippingmealsleadstopoorfoodchoices.

AsyouwillseeinChapter8,oneofthebestwaystostayinbalanceistoeatfrequently—I eat probably two or three snacks a day and three to four smallmealsaday.Thatmaysoundlikealot,butifyouarechoosingfoodsthatyourbodyneedsanduses,theneatingoftenhelpsyourbodyburncaloriesandkeepsyourbloodsugarstable.

PayAttentiontoHowYouFeel

As Imade the transition from the rigors of dancingwith a ballet company tofounding and becoming CEO of Ballet Beautiful, I had to learn a powerfullesson:how to takecareofmyself.The foundationof takingcareofmyself, Irealized,waspayingattentiontohowmybodyfelt.WhenIwaspushingthroughmy pain, not admitting tomyself thatmy footwas injured, Iwas unwittinglyunderminingmyownrecovery.

Over time I began to do regular check-ins, asking myself questions andlettingmybodycommunicatewithme:

• Isthatasoremuscleoratenderjoint?

• Didthatsnackmakemefeelgoodandgroundedorslightlyoff?

• WhydoIfeelgroggy?

• WhatdidIeatthatmakesmefeelsogoodtoday?

I realized thatbyzeroing inonwhathurt,whatmademefeelstrong,whatfelt tight, or what felt weak, I could then tailor my workouts even morespecifically.

Onceyoupinpointhowyourbodyfeelsandbegintolistentoyourbodywithnew awareness, you will be able to make connections between what you aredoing(eating,exercising,andsoon)andhowyouarefeeling.Youcanthenusethisinsighttoself-monitorandadjustyourworkouts.Asyouwillsoonsee,thereare many options for workouts—single workouts, combined workouts, shortworkouts, and long workouts—and several areas of the body to target during

yourworkouts.Themoreawareandattunedtoyourselfyouare,thebetterableyou’llbetodesignaspecificworkoutforanygivendayorweekandthemoreengagedyou’llbeinit.AndenhancingyourengagementwillnotonlyreinforceyourcommitmentbuthelpyouachieveyourBalletBeautifulgoals!

Hereisaquickchecklistyoucanusetoisolatehowyoufeel:

1. Areyouenergized?

2. Doyoufeelfatigued?

3. Doyoufeelirritableorgrouchy?

4. Areyougenerallyhappyandcontent?

Onceyou’vepinpointedhowyoufeel,takeastepbackandthinkaboutyourday:Doyoufeelgoodaboutwhatyouate?Didyoutreatyourbodywellwithahealthy breakfast and fresh, whole foods throughout the day? How does thismake you feel physically? If you ate a lot of unhealthy or processed foods,what’sthecorrelationtoyouremotionalstate?Didyoumoveyourbody?Howdidthatmakeyoufeel?Steppingbackacoupleoftimesadayandreallytakingthe time to focusonhowyoufeelwillhelpyoufind theelements inyourdaythatcontributetoyourwell-being.

One important lesson I’ve learned is that it’spossible to learn to truly likehealthyfoodsandexercise.ManyofthewomenIworkwithhavebeenshockedat not only howgood they feel once they change their eating habits, but howgoodrealfoodactuallytastes.Beginbypayingattentiontothewaycertainfoodsmake you feel. If you are feeling good after you eat something, it’s probablygoodforyou.Ifyoufeelheavy,sleepy,orbadaboutyourself,thereasoncouldbe the high starch or sugar content or the additives and chemicals (yes, thechemicals in processed foods do have physiological effects!) of food you’reeatingthatisunhealthyorperhapsbestenjoyedinmoderation.Youcanlearntoenjoyindulginginsuchfood,savoringeachbite,butthenmoveon!

MentalBalance:TheKeytoYourBaseline

Physical and emotional balance are closely intertwined, and both kinds ofbalancebeginbyeatingwellandoften,makinghealthyfoodchoices,andpayingattentiontohowyoufeel.Whenthesehabitsareinplace,yougiveyourselfthe

opportunity to maintain mental balance, defined as thinking clearly, stayingfocused,andfollowingthroughonyourgoals(whetheradaily,atwo-month,oralifelonggoal).

Mentalbalanceisthekeytoyourbaseline—thatsenseofbeingconnectedtothe inneryou,grounded in real feelings,centered inyourself,andconfidentasyouapproacheachandeveryday.Whenyoubuildmentalbalance,youarebetterabletomanagechallenges,withstandsetbacks,andkeepchargingahead.

BalletBeautifulBalanceChecklist

Let’sdoaquickreviewofhowtomakesureyou’relivinginbalance:

1. Are you taking care of your body?Make sure you work out at leastthreedaysaweek,withfiveorsixdaysbeingoptimal.Aworkoutcanbe as brief as one 15-minute Body Blast or as challenging as a 60-minuteClassic.Oritcanbeawell-targetedhybridworkoutfocusedonarmsandlegs,combiningtwo15-minutesegments.

2. Areyoukeepingyouremotionaleating incheck?Areyoudevelopingawarenessofyourhabits?Areyoumaking sureyou’re reallyhungrywhen you reach for a snack? Are you pausing to tune in to anyuncomfortablefeelingthatmaybetriggeringacraving?

3. Are you regularly rewarding yourself? As you’ve learned in thischapter, becoming familiar with the difference between hunger andanxiety,stress,orfearenablesyoutochoosedoingsomethingniceforyourself as a reward instead of drowning your feelings in jellybeans.Non-food-related ways to treat yourself and stay on track includebuyingamagazineandnailpolish,treatingyourselftoanat-homespaexperience, giving yourself a fewminutes to browse your favorite e-shoppingsite,oreventakingapowernap!

4. Are you eating right? Remember to eat often and to choose healthyfoods.

5. How positive and healthy is your thought process? (Especiallywhenthinkingaboutyourself!)

Whenyoueatwellandworkoutatleast15minutes,sixdaysaweek,yourbodywillthankyou.Andyouwillrealizethatyoucanindeedmaintainbalance.

Asyoulearntopayattentiontohowyoufeelandtorootoutpatternsthatarenotalignedwithyourhealthandfitnessgoals,youwillnaturallyandeasilyfallinto balance—physically, emotionally, andmentally.Keep inmind thatwe alleat emotionally—it’s natural to seek comfort in food when we feel bad,uncomfortable, or sad, or have any other feeling that upsets our innerhomeostasis.Withaheightenedawarenessofwhenyou’reat riskofemotionaleating,youcanavoidderailingadayofhealthyeatingandexercisewithonetoomanybitesofacupcake,triggeringuncontrollablecravingsbyhavingtoomanycocktails,orputtingyourself ina funkafteryoucouldn’t stopeatinganentirepintofHäagen-Dazsinsteadofswitchingtoalighterdessert.

BeinginbalanceistheessenceoflivingtheBalletBeautifulmindset.Asyoubecomeawareofyour innerattitudesandshift fromanegativeattitude toonethatispositiveandgrowth-oriented,youwillhaveaneasiertimeidentifyingandsettingrealistic,self-empoweringgoals.Withthisclarity,youwillnaturallytapintoyourownmotivationforachievingyourgoals,makingyoufeelevermoreconfidentandstrong.Thesebuildingblocksarethefoundationforachievingthephysical, emotional, andmental balance that secures your baseline.Fromheretheonlywayisup!

PARTII

THEBALLETBEAUTIFULPROGRAM

Iwanteverywomantofeelthepowerofgrace,strength,and

possibility!

Chapter4

TheBalletBeautifulMethod

TheBasics

omepeoplewill tellyouthatyouhavetobeaprofessionalballerinatolook like one. And others will say that you can’t actually target andtransformspecificpartsofyourbody...thatifyouwanttohaveleanerhips or a flatter stomach you have to work out your entire body. I

couldn’tdisagreemore.Ibelievethateverywomanhastheabilitytotransformherbody.Ihaveseen

my Ballet Beautiful method dramatically change the bodies and lives ofcountlesswomenallovertheworld,includingmyown,andIknowthatitcandothesameforyou.Inthispartofthebook,youwilllearnhowtotuneintowhereyourballetmusclesareand,moreimportantly,howyoucanbegintosculptandreshape thewayyourbody looksandmoves.Wearegoing tobreakdown thebasics of the Ballet Beautiful method together as I explain how this programtargetsandexhauststhekey“balletmuscles”throughlow-impactexercisesandstretches designed to give anyone the graceful lines, fluid movement, andbeautifulpostureofaballetdancer.ThisiswhatmakesBalletBeautifuldifferentfrom other programs: it’s the secret behind my method and your incredibleresults.

Tokeepitsimple,IfocusonfivefeaturesofyourBalletBeautifulbody:

1. Flexibility:Everyonecanincreaseflexibilityandbecomemoreagilethroughdailystretching.EachBalletBeautifulworkoutbeginsandendswithagoodstretchtokeepthemuscleslongandlimber!

2. Strongcenter:Aballerina’sstrength,posture,andgraceallextendfromastrongbutnarrowcenter.TheBalletBeautifulexercisestargetthemusclesdeepintheabdominals,center,andbackthatarekeytobuildingadancer’sstrongcenterofbalance!

3. Greatbutt:Balletdancersareknownfortheirtight,tonedbutts!Myexercisestighten,tone,andliftthebutt.Ifyoualreadyhaveagreatbuttandareconcernedaboutexercisingitaway,don’tworry—thatwon’thappenwithBalletBeautiful!

4. Long,tonedlegs:Ballerinashaveincrediblypowerfullegswithlong,leanmuscles.BalletBeautifulsculptsanddefinestheelongatedmusclesthatarekeytopowerfullegs.

5. Lean,femininearmsandelegantposture:Balletdancershavestrongyetelegantupperbodies!MyUpperBodySeriesimprovesposture,strengthensthecenter,andsculptsatonedyetgracefulupperbody.

YourBalletMuscles

Balletdancershaveabodyshape,carriage,andwayofmovingthatisoneofakind.Thereasonissimple:ballettrainingtargetsandusesmusclesthatarenotusedinotherfitnessprogramsorsports.Thebodyshape,posture,andmovementthatresultfromthistrainingareasuniqueasthetrainingitself.Thatmaysoundintimidating,butalmostanyonecangetusedtoit.Imyselfneverlovedtheideaofpointeshoes,buttheyhavebecomelikeasecondskintome!Sohereisthegoodnews:throughBalletBeautiful,youwillwakeupandengageyour“balletmuscles”(everybodyhasthem!)asyoubuildtheelegantbodyshapeofadancer,developbeautifulposture,and increaseyour flexibility.Togetherwewilluseasimple series of targeted, ballet-inspired exercises and stretches that focus oncreating this specific formandposture.Theaesthetic isgracefuland feminine,balancedbypowerandstrength.

BYourBalletPrimer:AQuickLookatBalletTerms

alletwasborninthecourtsofFrance,somostofthepositionsandmovementsarestillexpressedinFrench.Ofcourse,youdon’tneed

tobeabletospeakFrenchinordertounderstandhowtodothemovements,butasyoubecomeaccustomedtotheBalletBeautifulworkout,itmightbehelpfultorefertothisbriefguide.AndyoumayfindthatsometimestheFrenchterms—theirdirecttranslations—willhelpyouvisualizeamovement.

Alignment:Theliningupofpartsofyourbodytomakeabalancedandgracefulline.

Arabesque[a-ra-BESK]:Aclassicballetpositionwithonelegstretchedlongbehindthedanceronthefloororintheairandthebackkneestraight.Thesupportinglegcanbestraightorbentintoademi-plié.Thepositionsofthearmsandhipsdeterminewhetherthedancerisinfirst,second,third,orfourtharabesque.

Assemblé[a-sahm-BLAY]:Assembledorjoinedtogether.Astepinwhichtheworkingfootslidesalongtheground,brushingupintotheairtobringbothfeetandlegstogether.

Attitude[a-tee-TEWD]:Apositioninwhichonelegisraisedwiththekneebentatarightangleandhigherthanthefoot.Thesupportinglegcanbestraight,onpointe,orondemipointe,andthelegliftedinattitudecanbetothefront(asinattitudefront),side,orback.

Battement[bat-MAHN]:Thebeatingoftheworkingleg.

Coupé[koo-PAY]:Inthismovement,fromtheFrench“tocut,”onefootisliftedoffthefloorand“cuts”eitherinfrontoforbehindtheother.Thetoesoftheworkingfootliftandpointbytheankleofthesupportingleg.

Extension[eks-tahn-SYAWN]:Extensionofthelimbsintheair;theabilitytoliftandholdthelegsintheair.

Fondu,orfondue[fawn-DEW]:Sinkingdown.Atermusedtodescribethebendingandstretchingofthestandingknee.

Passé[pa-say]:Amovementinwhichtheworkinglegliftsandpassesalongthesupportinglegbytheknee.

Pirouette[peer-WET]:Aturnononeleg.

Plié[plee-AY]:Bent,bending.Apliéisabendoftheknees.Afullbendingofthekneesisagrandplieandademi-pliéisahalf-bendingoftheknees.Thebendingmovementshouldbegradualandsmooth,asshouldtherisingmovement.Inademi-pliétheheelsdonotliftfromtheground.

Pointeshoes:Thesatinshoesthatallowballerinastodanceontheirtoes.

Portdebras[pawrduhbrah]:Carriageofthearms.Thegracefulmovementorpassageofthearmsfromonepositiontoanother.

Relevé[ruhl-VAY]:Raised.Araisingofthebodyontheballofthefootorondemipointe.

Ronddejambe[rawnduhzhahmb]:“Round”oftheleg.Acircularmovementoftheleg,onthegroundorintheair.

Ronddejambeenl’air[rawnduhzhahmbahnlehr]:Araisedcircularmovementofthelegintheair.

Supportingleg:Thesupportingorstandinglegistheonethatholdsthemostweightinanymovementorposition.

Tendu[tan-doo]:Tightorstretched.Tenduisacommonabbreviationforbattementtendu,whentheworkinglegisextended—toeitherthefront,side,orback—alongtheflooruntilonlythetipofthetoeremainstouchingthefloor.Atenducanalsobeusedinpreparationformorecomplexsteps,suchaspirouettesorleaps.

Turnout:Thedegreetowhichadanceropensorturnsoutherfeetandlegsfromthehipjointsinanyoneposition.

Workingleg:Thelegthatisexecutingagivenmovementwhiletheweightofthebodyisonthesupportingleg.

BalletPositions

In ballet there are five basic positions for the feet and arms. Almosteverybasicmovementinballetbeginsandendsinoneofthesepositions.

PositionsoftheBalletFeet

• Firstposition:Thetoesareturnedoutandtheheelstoucheachother.

• Secondposition:Theheelsareseparatedabouthipwidthapartandthefeetremaininturnout.

• Thirdposition:Onefootisinfrontoftheother,withthebackofthefrontheeltouchingthemiddleofthebackfoot.

• Fourthposition:Onefootisinfrontoftheother,withthefrontheelpositionedaboutonestep from theback foot,butangled

towardthemiddle,asinthirdposition.

• Fifthposition:Both feet come together,with the toes of eachfootmeetingtheheelsoftheother.

• Sixthposition:Bothfeetaretogether,touchingattheheelsandthe toes.Note: Sixth position is an add on with both feet inparallelthatIsometimesuseinmystandingblasts.

PositionsoftheBalletArms

• Firstposition:Armsareextended to thefront inacircle,withthehandsinlinewiththewaist.

• Second position: Arms are open wide to the sides, with theelbowsslightlyroundandlifted.

• Thirdposition:One arm rounds in front (as in first position),and the other arm extends out to the side (as in secondposition).

• Fourthposition:Onearmroundsinfront,andtheotherextendsabovethehead—again,roundedattheelbow,fingersrelaxed.

• Fifth position: Both arms are lifted up over the head androundedintoacircle(similartofirstposition).

Whendoinganarabesque,thepositionofthefeetchangesbasedontheplacementofthearmsandhips.Seeourguideonthefollowingpage!

BasicArabesquePositions

• First arabesque: Beginning in an arabesque position (one legstretchedout longbehindyouon the floor, the supporting legstraight),extendthesamearmastheworkinglegouttosecondposition.Extendtheotherarm(samearmasthestandingleg)tothefrontwiththehandatshoulderheight.

• Secondarabesque:Begininanarabesqueposition.Extendtheworkingsidearmacrossthebodyandouttothefrontandthestandingsidearmtosecondposition.

• Thirdarabesque:Begin inanarabesqueposition.Extendbotharmsforwardwiththeelbowsstraight.Theworkingarmshouldbeat shoulderheight,as in firstarabesque,andslightly lowerthanthestandingarm,withabout16inchesbetweenthehands.

TheBalletBeautifulApproachtoStretching

Stretching,ahugepartofadancer’sdailylife,keepsmuscleslooseandthebodylimber.Dancersarealwaysworkingtobemorefluidandagile—westretchatthebeginning, middle, and end of any dance class, rehearsal, and, yes, even aworkout!As youwill see in theworkout chapters, I encourage you to stretchbeforeyoubeginexercising,whetheryourworkoutisfor15,30,or60minutes.Ialsosuggestthatyoustretchandreleaseyourmusclesbetweenmovements.Youwill find that, as the muscles you are working become fatigued during aworkout, it’s important tostop, takeaquicksipofwater,andstretchout thesemusclestokeepthemlongandlean.Ifyouareabeginnerandjustgettingstartedwiththeprogram,takingextratimetostretchbetweenexercisesandperformingfewer reps will also help you to modify your workout, giving your body achancetorestasyoubuildstrengthovertime.

One of the key reasons I remind you to stop and stretch in betweenmovements throughout the Ballet Beautiful workout is to keep your body asfluidandwarmaspossible.Can theexercisesandstretches inBalletBeautifulhelp you gain flexibility and improve yourmovement?Absolutely. If you arefeelingstiffandachy,that’sjustyourbody’swayofaskingyoutomove.GentlestretchesandtheBalletBeautifulexerciseswillmakeanincredibledifferenceinhow you look and feel and how your bodymoves. The program keeps jointsstrongyetmobileandmuscles tautbut long.WhileI’mnotpromisingextremeflexibilityandanimmediatecentersplit,Icanpromisethatdailystretchingwillincreaseyourflexibilityovertimeandhelprelievestiff,achyjoints.Ifyouspendalotoftimedriving,sitting,orhunchedoveracomputer,thesestretchescanalsolessenbackpainandkeepyoulimber.

Ilookatdailystretchingasanecessaryluxuryandanimportantpartofmybeauty routine. It keepsmymuscles released and givesme a chance to relax,focusonmybody,andjustenjoythemoment.WhenIwasperformingwiththeNewYorkCityBallet,settingasidesomequiet timetostretchbeforewarmingup always helpedme preparemy body for the stage and calm and centermymind. After finishing my hair and makeup, I would pack on the layers oflegwarmers,dancesweaters,andahugefleecysweatshirtwithazipper(easytoremovewithoutdisturbingmyhairandmakeup!)andheadbackstage to finda

quiet corner to stretch out before the show. Because mymuscles are used tobeingconstantlystretched,Ifindthattheycraveiteveryday.Stretchingislikeahealthyaddiction—mybodyalwayswantsmore!

My approach to stretching is different thanmanyother exercise programs.Insteadofthinkingofstretchingasanadd-on,assomethingtodobeforeoraftera workout, I think of stretching as necessary and ongoing throughout theworkout. Stretching helps release and lengthenmuscles as you strengthen andtone them and plays an important role in your recovery after a workout.Rememberthattheballetterm“tendu”means“stretched”or“pulled”?Keepthatinmindasyougo:manyof the instructions formyexerciseswillurgeyou toextendandstretchlongthroughyourlimbsforthebestresults.

TheBasicStretches

HerearethebasicstretchesyouwillusethroughouttheBBworkouts,whetheryouaredoingthe60-MinuteClassicoroneofthefour15-MinuteBlasts.Holdstretchesforanywherefrom10to90seconds,dependingonhowmuchtimeyouhaveavailableandhowtightyourbodyfeels.

TheClassicHamstringStretch

a Sitonthefloor,withyourlegsinfrontofyou.Bendonekneeinandstretchtheotherlegoutlonginfront.

b Leanyourupperbodyupandovertheextendedlegwiththegoalofreachingtowardyourfoot.Ifyoucannotreachyourfootatfirst,justfocusonreachinginthatdirection,movingyourhandsdownyourlegandshinasyougainflexibility.

c Exhaleandextendforward,furtherdownintothestretch,asyouletyouroppositehipdropdowntowardthefloor.

d Don’tworryaboutwhetherornotyourhipreachesthefloororhowlowitis;everyone’shipsaredifferent.Yourhipswillloosenandopenovertime.

e Foramoreadvancedvariation,addatwistintheupperbody.Whileextendingforwardwiththeupperbody,liftthearmonthesamesideasyourextendedlegintotheair,lookingupandbackbehindyouandtakingagentletwistwiththespine.Openthroughthechestandstretchlongthroughthearms.

f Repeatontheotherside.

HipOpener(LoosePigeon)

InnerThighStretch

Thishipopenerworksmiracles,butbepatientandgentleasyourbodyloosens.

a Beginseatedonthemat.Bendyourfrontkneeintowardyourhipandstretchyourbackkneeoutlongbehindyou.

b Situphighandopenthroughthechest,pullingyourstomachin.

c Gentlybendtowardthebentkneeforastretchthroughthespine.Aswiththefirststretch,don’tworryaboutwhetherornotyourhipreachesthefloororhowlowitis—yourhipswillloosenandopenovertime.

d Repeatontheotherside.

a Beginseatedonthemat.Extendonelegouttothesideasifpreparingforacentersplitandreachtowardyourfoot.Bendtheotherlegintoapasséposition,slightlytothefront.

b Stretchthekneeoftheextendedlegandliftyouroppositearmupintoaportdebras,curvedaboveyourhead,reachingupandovertowardtheextendedlegandstretchingthroughtheupperbody.Curveyourotherarmlowinfrontofyou.

c Releasethroughthesideandback.

UpperBodyStretchwithPortdeBras

a Thisstretchcanbedonesittingorstanding.Liftbothofyourarmsuphightofifthposition(inacircleoveryourhead),stayingrelaxedthroughyourneckandshoulders.

b Droponearmdowntofourthposition(curvedinfrontofyou,low,atyourhips),pullingyourstomachinandconnectingtoyourcenter.Takeabreathinandthenliftupandover,withthetoparmextendingout.

c Bringbotharmsdownthroughfirstposition(curvedinacircleinfrontofyou),thenliftbotharmsbackhightofifthpositionwiththearms.

d Repeatthestretchontheotherside.

StandingStretchforLegs

This is a great stretch for the Blast Series work, as well as a terrific way toreleaseyourmusclesattheofficeorevenbetweenclassesatschool!

a Bendyourrightleginandgrabthetopofyourfootwithyourrighthand,pullingthefootuptowardthebutt,openingupthroughthefrontofthehipandthigh.Forbalance,pullinthroughyourcenterorholdontoawallorchair.

b Changelegsandrepeat.

c Extendyourrightleginfrontandbendyourbodyforwardoverthatleginatendu(footpointedandstretchedoutinfrontofyou),keepingthekneestraight.Pulseandreleasethroughthebackofthelegandhamstring.Comeupandchangelegs.

Stretchingdoesn’thave tobe technical,sodon’tobsessoveryourform,whichwillvaryfromdaytodaybasedonhowtightyouareandwhatyouhavebeendoingwithyourbody.Becertainthatyouworkwithinyourrangeofmotionandthatthereleaseofyourmusclesfeelsgreatasyougo.

NowherearethreevariationsonmybasicBalletBeautifulstretches.Feelfreetoweavethemintoyourworkout!

SeatedHamstringStretch

I love thisvariationon theClassicHamstringStretch. Imix this induring the

ClassicWorkoutwhenIamalreadyonmymatoraspartofmycooldownafteroneoftheBlasts.

a Beginseatedonyourmatwithbothlegsextendedoutlonginfrontofyou.Liftonelegupintotheairandpullittowardsyourchest,keepingthekneestraight.Ifyouareveryflexible,youcanplaceyourhandsonyourfoot;ifyourmusclesaretighter,getstartedbyplacingyourhandsonthecalfoftheextendedlegorevenbehindtheknee.

b Workwithinyourrangeofmotionasthebackofthelegandhamstringbeginstostretchoutandrelease.Startat90degreesandthenbringyourlegbackfurthertowardyourchestifpossible.

c Foramoreadvancedversionandadeeperstretchtrythisexactmovementlyingonyourback.

CenterSplits

The center split is a terrific inner thigh stretch and a great way to increaseflexibilitythroughtheinsidesandbacksofyourlegsandhips.Youdon’tneedtoworryaboutopeningthelegsto180degrees.Beginslowlyandyoursplitswillopenintime.

a Beginseatedonthefloorwithbothlegsextendedtotheside,keepingthekneesstraight.

b Placeyourhandsonthefloorbetweenyourlegsandscootyourhipsforward,

openingyourlegstothesideasyougo.

c Keepyourupperbodyuprightandyourstomachpulledin.Whenyourlegshaveopenedasfarastheywillgo,youcanrockyourhipsforwardforadeeperinnerthighstretch.

SeatedHipOpener

This exercise is a gentle hip opener that you can use throughout the ClassicWorkoutandseatedexercises.It’soneofmyfavoritesforthewarm-upandcool-downbecauseitisverygentleyeteffective.

a Beginseatedonthemat.Bendyourrightkneeintowardyourrighthiponthemat.Liftyourleftkneeandcrossyourleftlegoveryourrightleg,keepingtherightfootontheground.

b Keepyourupperbodyliftedandyourstomachin.

c Pullyourleftkneebacktowardyourchestwithyourrighthandforadeeperstretchthroughthebackofthelegandhip.

d /A.Foramoreadvancedversionofthisstretch,liftyourleftfootandlegintotheair,bendingyourkneeintheairinanattitudefront.

e Usingbotharms,pullyourkneebacktowardyourchestandbalanceonyourhips.

f Repeatontheotherside.

ProperBalletBeautifulForm

AWordAboutFlexibility

anypeople,especiallythosewhosaytheyarenotflexible,believethatsomepeoplearebornabletobendandothersarebornwithout

thisability.True?Sortof.Weallhaveadifferentrangeofmotion,andthereisnoquestionthatsomepeoplearehypermobile.Ihappentohaveveryopenjointsandhipsandlegsthatinmanywayswerebuiltforballet.Butinthesamewaythatyoucantargetandtoneyourinnerthighs,youcanincreaseyourflexibilityandimproveyourrangeofmotion.Sowhetheryourgoalistosimplybeabletoreachyourtoesortoachievetheperfectcentersplit,Iwillhelpyouworktoachieveit.Andincreasingflexibilityovertimechangesandimproveshowyourbodyfeelsandmoves.

Perfectballettechniquebeginswiththebasics,andthesameistrueforgettinggreat results from the Ballet Beautiful method: having the right form iseverything!Asyougothroughthemovements,it’sveryimportanttokeepyourbodyinproperalignment.Thesameexercisecangiveyouverydifferentresultsif your placement and formare incorrect, so Iwant to take the timewith younowtoget it right.Let’sbeginbygettingintoareallygreatrestingposition,aneutralpositiontowhichyoucancontinuallyreturnandusetoremindyourselfofyourBalletBeautifulprogram,whetheryouaresittinginyourcar,workingatyourdesk,orstandinginlineatthegrocerystore!

Your ideal resting position is one that is strong yet lifted, with your chinlifted,yourneckrelaxed,andyourshouldersdown.Thispositionisthebaseforbuildinggreatposture,anditiskeytoyourBalletBeautifulform.Whetheryouaresittingorstanding,yourpostureshouldberegalanderect—itshouldinspireconfidence in yourself, and when it does, I know that it will do the same inothers. Proper form isn’t reserved just for our workouts—try it in your nextmeeting or interview and see how you feel. I always find that I feel moreconfidentandpowerfulwhenIstandorsitupright.(Seetheboxonpage64foraquickposture-checkyoucandoanytime!)

Manyofourlivesareincrediblystressful,requiringconstantjugglingtogetitalldone.Wecarryheavybagsonourshoulders,wearweightedbackpacksthatweaken our lower backmuscles, or perch kids on our hip, throwing it out ofwhack.Thisphysicalpressurecombinedwithanincreasinglysedentarylifestylecan affect our overall alignment and posture. All of us, however, need to beconscious of our alignment.Howmuch time a day do you spend bent over acomputeratyourdeskor inacarhunchedover the steeringwheel?Themoretimeyouspendsittingdown,themorelikelyyourframeistocrumpleorslump,weakeningyourcenterandwreakinghavoconyourback.

Justwritingabout this ismakingme feelantsy! I’mgoing tostandupandtaketimeforaquickstretchandstrollandputintopracticemyowntipsonhowtoquicklyreconnectwithmyelegantballetposturebeforewemoveon.Try itwithme:

• Stand up very tall and straight, extending through your vertebrae andspine.

• Pull your stomach in tight, stretch through the front of your hips andlegs,andextendlongthroughyourjoints.

This exercise should leave your body feeling stretchy, elongated, andenergized. There is a push-and-pull to this too—you are lifting and stretchingthroughyourcenterandyourlimbsasyoupushyourshouldersdown,keepingyournecklong.

PerfectPosture

Uprightcarriageandelegantpostureareaballetdancer’scallingcard.Ballerinas

spendhourseverydayperformingincrediblydifficultstepsandmovementsinaperfectlyuprightposition.This action engagesmuscles through the center, theback, and all across the upper body that strengthen and develop excellentposture.Theupperbodyworkinmyexercisesmimicsthisprocess,helpingyoubuild the strength you need to experience andmaintain perfect ballet posturefromhome!It’salsothefoundationforgreatBalletBeautifulform,asIexplainonpage64.

WorkoutSpaceandEquipment

I recommendchoosinga space foryourBalletBeautifulworkout that isquiet,calm, and uncluttered,with room for a towel or amat.This is going tomeandifferentthingsfordifferentpeople,sojustfocusonfindinganareathatletsyoufocusonyourself.

POSTURE-CHECKS

Getting in thehabitofspot-checkingyourposture throughoutyourdaywillhelpyouimproveit.Whenyoufeelhunchedover,stiff,orachy,takeamomenttostraightenupyourspine.Itwillchangethewayyourbodyfeelsandgiveyouclarityofmind!

Trydoingthisexercisethroughouttheday:

a Pullyourstomachinandopenyourchest.

b Takeadeepbreathandimaginethatyouarecarryingastackofbooksonyourhead.

c Liftyourarmsouttothesideinsecondposition,stretchingallthewaythroughtoyourfingertips.Keepyournecklongandyourstomachpulledintight.

d Imaginethatsomeoneislightlytouchingyoubetweenyourshoulderbladesandopenyourchestwithoutarchingyourback.

e Keepyourstomachengaged.

f Nowdropyourhandstoyoursides,butdon’trelaxyourcenteroryourspine.

ThisishowtogetBalletBeautifulpostureinaninstant!

Theonlyequipmentyou’llneed—ifyoucancallitthat—isamat(oratowelifyou’retraveling).That’sit!Youdonotneedabarre,apairofpointeshoes,adancestudio,orweights.YoucandoaBalletBeautifulworkoutinthecomfortofyourownhomeorinahotelroomwhenyoutravel.IevenhaveclientswhodoBalletBeautifulintheirofficeonbusydays!Ifyoualreadyattendagym,youcan find amat section of your gymor an empty corner to lay down amat ortowelanddoaquickBalletBeautifulworkoutwhileyou’rethere.Justdon’tbesurprised ifpeopleaskyou ifyouareaballerinawhentheyseeyoustretchingandpracticingasetofBalletBeautifulpliésandlunges!

Someofmyclients askwhether theyneed todo theworkout in frontof amirror.This is entirely a questionof personal preference.Themirror played abig role inmy life during the years I spent dancingwith the NewYork CityBallet,andIamhappy to takeabreakfromitnow.Duringmyyearswith thecompany, I would start my day in the morning with a cup of coffee, sewingpointeshoesinfrontofthemirroratmydressingtable,andthenspendalldaydancing in front of a mirror in class and rehearsals. Downtime for meals orrestingmyfeetatmydressingtableleftmestaringatmyreflectionevenifIwas

notpullingmyhairintotheperfectbunforthestageorputtingmymakeupon.The physical therapy roomwas filledwithmirrors too—the only escape frommirrorswasonstage at night. Iwill take the cool inkyblack expanseof a fullaudience over my own reflection any day! This is probably why I enjoypracticing Ballet Beautiful without a mirror now—I can focus on how I feelratherthanhowIlook.

WorkoutClothes

IhavespentyearsdancingandworkingoutinaleotardandlovethecomfortandeaseofwearingonewhenIworkout.Ialsoenjoywearingapairofmyballetslippers because theymakeme feel graceful and elegant!They alsoprovide agreatgriponsomeofthematworkandallowyoutoslideyourfeetwitheaseinthestandingBlasts.Thisgearmayhelpyoureallygetintoaparticularmoodormindset. But bare feet or socks will also do. Ballet Beautiful is a flexibleprogram,and thatholds trueforyouroutfit—youcanwearwhateveryouwishand whatever enables you to move with confidence and ease. I do, however,recommendwearingform-fittingpantsthatletyouseethelinesofyourlegssothatyoucantrackwhenyourkneesaretrulybentorstraight,forbetterform.

Hydration

I suggest sippingwater throughout yourworkout.We all have heard that it isimportanttodrinkeightglassesofwateradayandtostayhydrated;thisissuchcommonadvicethatmanyofusmayevenforgetwhywaterissonecessaryforourhealth—especiallywhenworkingout.

Waterkeepsyourmuscles fluid insteadof tightandallowsoxygen to flowthrough your body as you work out. Water’s many other functions includeboostingmetabolism,flushingtoxins,andregulatingyourbodytemperature.

Yourbodyloseswaterasyouexercise,sotheharderyouworkout,themoreyouneedtoreplacethefluids.It’smuchhealthierforyoutosipasyougoratherthandepriveyourbodyofwaterduringanintenseworkout.Thismaybeobvioustoyou,butitwasn’ttome,soIwanttotakeamomenttoexpand!

WhenIstarteddancingwiththeNewYorkCityBallet,Iwasonly16andIdidn’treceivealotofguidanceonhowtotakecareofmybody.Iwasn’tinthe

habitofdrinkinga lotofwaterbecause itwasn’tsomethingthatIdidasakidtaking ballet inCharlotte.Andwhen I suddenly foundmyself performing anddancing 70 hours aweek, I didn’t know howmuchwatermy body needed. Iexperienced a period of terrible fatigue that was a totalmystery tome. I canclearly remember being exhausted constantly and thinking it had to besomethinginmydiet,thatIwasn’teatingenoughproteinorcarbsorvegetables....

HydratewithBalletBeautiful

Therearenumerousbenefitstostayinghydrated!Herearesomeofmyfavorites:

1. Helpsweightlossbyregulatingyourappetite(sometimesweeatwhenourbodiesarethirsty!)

2. Keepsskindewyandfresh

3. Aidsindigestion

4. Relievesfatigue

Ifyoudon’tlikethetasteofwater,tryaddinginfreshfruitorlemonslices.Startpayingattentiontohowmuchbetteryourbodyfeels.You’llforgetthatwateris“boring”whenitmakesyoufeelthatgreat!Remember,ifyou’rethirsty,you’realreadydehydrated,sobesuretokeepwaterwithyouatalltimes—anddrinkup!

OneSaturday afternoon Iwas feelingparticularly bad after taking class inthemorninganddancingthreeballetsinthematinee.WhenIcasuallymentionedthat I had only had a coffee to drink that day, one of the older girls in thedressingroomexplained tome that Iwasprobablydeeplydehydrated(Iwas!)andthatIshouldstartdrinkingwaymoreimmediately.Iboughtanddrankabigbottleofwater,andfromthatdayonItriedtomakedrinkingwateraregularpartofmy routine.When Imade this simple change, I cannot tell you howmuchbettermybodyfelt.Myfatiguelessened,andmyenergyincreaseddramatically.

ItwasalessonI’llneverforget.Ifindthatoneofthebestwaystostayhydratedistokeepawaterbottlewith

youatall times.Youdon’thavetospendmoneyonexoticmineralwaters thatpromisebetterfiltrationorpurity.Butyoumightwanttothinkaboutinvestinginawater filtrationsystemsoyoucan refillyourbottle fromhomeandsipon itthroughouttheday.

TheBalletBeautifulPrinciples

Beforewegetstarted,here’sareminderoftheBalletBeautifulprinciples:

ConnectwithYourCenter

Balletdancershaveincrediblystrongcentersbecauseweareconstantlypullingin and engaging our abdominals. This action can change the simplest step,exercise,orevenrestingpositionintoagreatabworkout.Thisdoesn’tjustmeansuckinginyourbreathtotrytoflattenyourstomach.Connectingtoyourcenteris about pulling in your lower abs, the place between your hip bones andunderneath your belly button. It’s what happens naturally when you laugh orgaspwithsurprise.

2ThinkLikeaSwan

Thekeytoelegantpostureiskeepingyournecklongandyourshouldersdown.Sometimes,inanefforttokeepyourchestopenorshouldersback,youmighttenseandpullupyourshoulders.Instead,thinkaboutopeningyourchest,keepingyournecklongandgracefullikeaswan,andgentlypullingyourshoulderbladesdownintoyourback.Youareliftingthroughyourchestandcenterasyoupushyourshouldersdown.

3WorkWithinYourRangeofMotion

Theeasiestwaytohurtyourjointsisbyforcingyourrangeofmotion.Bemindfuloftherangeofmotioninyourkneesandhipsandbecertainthatwhenyoutakeastandingplié(abendintheknees;see“YourBalletPrimer”onpage49),yourkneeslineuprightoveryourtoes.Myjointsareveryflexible,andyourpositionmaynotbeasopenasmine.That’sokay!Bemindfulofwhatworksbestforyourbodytoprotectyourjoints,andtakeitslow.

4ChangetheShapeofYourLegsbyStretchingYour

WhenItalkabouttheconceptofstretchinglongthroughyourmusclesduringanexercise,thisiswhatImean.Learningtoworkwithyourkneesfullystraightandinalifted,strongpositionwillradicallychangetheshapeofyourlegsandtakeyearsoffofyourfigure.Workwithyourkneeseitherstraightorbent—noinbetween.Whendoinganystraight-legexercisesonthemat,likemyInnerThighSeries,it’simportanttokeepyourkneepulledup(butnotlocked)andengagedwhilestretchinglongthroughtheleg.Thesameistrueformystandingexercises—paycloseattentiontothebendandstretchinyourknees.Notonlywillthishelpyoushapeyourlegsbeautifullyandgetridofsaggyover-the-kneeskin,butitwillstrengthenyourjointsandprotectthem.

One final note beforewe get started:make sure to read through theworkoutsfirstsoyoucanfamiliarizeyourselfwiththemovementsandpace.Youcaneven“mark” the steps before you begin, testing the shape of your body in eachmovementwithout fully exerting andperforming the full exercise.Dancersdothis all the time when learning new combinations—marking the steps first.Marking is likewritinga roughdraftor takingnoteswithyourbodyandyourmuscle memory, and it’s a great way to get familiar with new steps and

movements.Discoveringanewwayofmovingandworkingthebodymayseemawkwardatfirst,buttrustme,you’llgetthehangofitinnotime.

Chapter5

TheClassic60-MinuteBalletBeautifulWorkout

his chapter highlights the Classic Ballet Beautiful Workout, acomprehensive,hour-longworkout that targets theupperbody, center,arms, legs, and butt. The Classic is the best place to learn how thedifferentelementsofBalletBeautifulareputintopractice.Thisall-over

bodyworkout,withafocusontoningexercisesthroughmatandresistancework,is a totally doableworkout—for the beginner, intermediate, or trained expert!Anyone can benefit from how it targets and strengthens your ballet muscles,transformingtheshapeofyourlines.IusedaversionofthisworkoutdailywhenIwasdancingwiththeNewYorkCityBallettokeepmecenteredandstrong.

Here’s an outline of how itworks.After a gentle five-minute stretch, youbegintotargetthefivecriticalareasofaballerinabody:1. Backofthelegsandbutt: I love thewaymyBridge Series gets themuscles in your legs and buttworking—it’s an absolute killer! The Reverse Bridge is also an awesomeworkoutforthebuttandlegs.It’sgreatforstrengtheningyourcentertoo!

2. Abdominals: Get ready to tone and strengthen deep through yourstomachandcenter.

3. Inner thighs: This workout targets that hard-to-reach area along theinsideofthelegthatiscriticalforshapingaballerina’slegs.

4. Outerthighs:Theseexercisestargetandtonethemusclesonthehard-to-reachpartoftheoutsideofyourhip,thigh,andbutt,lengtheningthelinesofyourlegsandgettingridofcellulite.

5. Standing work with arms: These fun, graceful standing exercisesinclude low-impact, cardiovascular elements to sculpt lean, toned,feminine arms and to tighten and lengthen the entire body. They arealsoa funway topracticeyourpliéandportdebraswhileyouworkout!

IadorethewaythattheseClassicexercisescontinuetostrengthenandtone

my physique and let me stay connected to my love of dance—even on dayswhen I can’t get to a ballet studio! Because we are not using weights orequipment,themuscleswearebuildingarelongandlean—theseexerciseswillnevermakeyoubulky.Theymayrequireafewmorerepsthanyou’reusedto,butIcanpromiseyouthatitwillbeworthit!

Foreachmovement in thedifferent targetedareas,youwilldofoursetsofeightcounts,aclassicballetworkout.You’llstartontherightside,completeasequence, then switch to the left. You will also be stretching between themovements;don’tskipthisstretch!Stretchingasyougoissoimportant.Itwillhelpyougetthemostoutofeveryexercise.Remembertoothatyoucanusethestretchestomodifytheexercises.Ifyouareabeginnerandjustgettingstarted,youmay want to take more time to stretch during the exercises and performfewerreps.Ifyouareadvancedandwantamorechallengingworkout,youcanleavethestretchingtotheendofeachsection.

Throughout the exercises, I’ve offered adjustments ( ). These aremodifications you can use tomake amovement eithermore challenging or

lesschallenging,dependingonwhetheryouareabeginnerorlookingforamoredifficultworkout.Watchforadjustmentsforbeginnersindicatedby/B.,andforadvanced indicated by /A. My Ballet Beautiful principles are marked by theBalletBeautifullogo.

Attheendofthematwork,wewilltransitionintotheStandingSeries,whichisaquickcardioblastandaterrificupperbodyworkout.

All this adds up to a complete-body workout that tones, strengthens,lengthens, and satisfies! By targeting, isolating, and exhausting your balletmuscles, youwill see immediate results.Get ready for the transformation andyourincrediblenewBalletBeautifulbody!

KatherineonTransformingHerBody

noticedachangealmostimmediatelywhenIstartedBalletBeautiful.Mybodyfeltdifferent.Mybuttandmusclesbecamemoretoned.And

IdiscoveredmusclesthatIneverknewIhad—afterjusttwoweeks!ThelookandfeelwastotallydifferentandIfeltsoproudofmyresults.

REMEMBERTHEBBPRINCIPLES

1. Stomachpulledintowardyourspine,centerengaged

2. Necklongandgraceful—likeaswan!

3. Workwithinyourrangeofmotiontoprotectyourjoints

4. Buildlong,leanmusclebystretchingtheknees

Youwillbesippinglotsofwaterthroughouteachworkout—whethertheClassicortheCardioBlasts—tomakesureyourbodystayshydrated,sokeepyourwaterbottlenearby.

ANoteonAdjustments

emember:thisworkoutisnotforprofessionaldancers.It’sforanyonelookingtosculptabodyshapethatispowerfulyetfeminine

fromthecomfortandprivacyoftheirownhome.YoucanbenefitfromtheBalletBeautifulworkoutregardlessofyourexperience,yourcurrentworkoutroutine,orthenumberofyearsyouhaveorhavenotbeendancing.Inmostcases,Iofferwaystomodifytheworkouttomakeitsimplerormorechallenging.Lookforthe asyougo!

SimpleStretch(5Minutes)

EveryBalletBeautifulworkoutbeginswithasimplestretchtoopenandreleasethemusclesinyourback,hips,andlegs.Holdstretchesforanywherefrom10to90seconds,dependingonhowmuchtimeyouhaveavailableandhowtightyourbodyfeels.(Seepages55–61forrefreshersonthesestretches.)

ClassicHamstringStretch

a Sitonthefloororyourmat,legsinfrontofyou.Bendyourleftkneetowardyourhipsandextendyourrightlegoutlongonthefloorinfrontofyou.

b Extendyourbodyforwardtowardyourrightfoot,keepingyourkneestraight.Reachtowardyourrightfootwithbothhandsasthemusclesbegintoopenthroughthebackofyourhamstringandleg.

c Don’tworryaboutwhetheryourlefthipreachesthefloororabouthowlowitis;everyone’shipsaredifferent.Yourhipswillloosenandopenovertime.

HipOpener

a Beginseatedonthematwithyourlegsinfrontofyou.

b Bendyourrightkneebybringingyourrightfootintowardyourhip.Extendyourleftleglongbehindyouonthemat.Youcanuseyourarmstoliftandbraceyourbody.

c Situphighandopenthroughthechest,pullingyourstomachin.

d Gentlybendtowardthebentkneeforastretchthroughthespine.Yourhipsmayliftoffthefloor,andthat’sokay;yourrangeofmovementandyourflexibilitywillchangethemoreyoustretch.

e Repeatontheotherside.

BalletBeautifulBridgeSeries

BackoftheLegsandButt(l5–20Minutes)

MylongtimeclientslovetheBalletBeautifulBridgeSeriesbecausetheyknowhowwell these exerciseswork!The set below is a terrific combinationofmyfavoriteBridge exercises to sculpt and tighten the legs, butt, hips, center, andthighs.

STARTINGPOSITION:IalwaysbeginmyClassicBalletBeautifulworkoutonthemat,justasIwouldbeginanywarm-upforashow.

Lieonyourbackandbendyourkneessothattheyformarightanglewithyourpelvis.Pressyourshouldersandupperbackintothefloorandpullyourstomachintight.Yourarmscanstaydownbyyoursidesonthemat,oryoucantuckyourhandsunderyourhead.Thisexerciseisallaboutthebutt,center,andlegs,sofindapositionthatiscomfortableandrelaxedforyourupperbodyandarms.Keepyourfeettogether,onthefloor,withyourkneesclosedtogethertoengagetheinnerthigh.Liftyourhipshigh,pushingyourpelvicboneuptowardtheceilingwhilekeepingyourstomachtight.Becarefulnottoarchyourback—pushinghighwithyourhipsandpelviswillhelptoavoidthis.Youwillbedoing4setsof8counts,atamoderatepace,for15to20minutes.

ClassicBalletBeautifulBridge

a Fromthestartingposition,placeyourfeetflatonthefloor(orbringyourtoesupontodemipointeforamoreadvancedversion).

b Liftupyourhipsandbutt.

c Loweryourbackwithoutquitelettingyourhipsandbutttouchthemat.8counts,4sets.

d Makesureyoukeepyourstomachengagedtotakethestressoutofyourlowerbackandspine,squeezeyourbuttasyoulift,andkeepyourkneesclosedtoengageyourinnerthighsandturnoutmuscles.Also,keepyourupperbodyrelaxed—anddon’tforgettobreathe!

e Holdthepositionhighonthefinalcountofthefinalset(theeighthcountofthefourthset).

f Fromthishigh,liftedposition,squeezethemusclesinyourbuttandinnerthighs,pullyourstomachin,andlifthigherinapulse.Trytokeepyourkneestogethertoconnecttoyourinnerthighs(it’sachallenge).Youwillfeelthe

musclesinyourbackandtheinsidesofyourlegsandbuttengagingandbeginningtoburn.8counts,4sets.

Foragreaterchallenge,dothismovementfromdemipointe(asinthephoto),withyourfootonthefloorarched,rememberingtokeepyouranklesverysteadyandtheworkinyourupperlegsandbutt.Thiswillhelpyouachievealargerrangeofmotion,whichismorechallenging.Youcanmovedirectlyintothenextexercisewithoutstoppingtostretch.

Stretch: /B.Keepingthefeetflat,beginnersstretchatmorefrequentintervals,startingnow.TakeamomenttousetheClassicHamstringStretchonyourbackorseatedandaseatedHipOpeneronbothsidestoreleasethroughthebacksofyourlegsandhips.Keepinmindthatthisstretchisnotmeanttobealongpausebutratheraquickandgentlewaytoreleasethemusclesbeforemovingontothenextmovements.

Butterfly

a Returntothestartingbridgepositionandliftyourhipshigh,withyourkneestogetherandyourfeetflatorondemipointe.

b Keepingyourhipsveryliftedandstill,openandcloseyourkneesinabutterflymovement,emphasizingthesqueezeasyoubringyourkneestogether.Keepingyourcenterfirmwillhelpsupportyourback.8counts,4sets.

/B.Ifyouareabeginner,takeastretchhere./A.Ifyouaremoreadvanced,youcanmovedirectlyintothenextset.Thisistrueformostoftheexercises.Essentially,ifyouwantmoreofachallenge,keepgoingwithoutpausing.Ifyouneedabreakandfeelstiffortired,doaquickfive-minutestretch.

/A.Dothisexercisefromdemipointe.

Remembertopullinyourstomachandconnecttoyourcenter,relaxthroughyourshoulders,keepyourarmsflatonthemat,andbreathe!

NowbeginanothersetoftheClassicBridge:

a Returntothestartingposition.

b Bringyourkneestogetherandlifthighthroughthehips.

c Lowerandlift,withyourstomachpulledintight.8counts,4sets.

Stretch:RepeattheClassicHamstringStretchandtheHipOpeneronbothlegs,ortrytheadvancedstretchforthehamstringsandhips.

One-LeggedBridge

a LiftintotheClassicBridge,withyourkneestogetherandyourhipshigh,feetflatorondemipointe.

b Extendonelegoffthematandstraightupata90-degreeangle,thendropthelegtoa45-degreeanglesothatyourkneesarelevel. Keeptheextendedlegata90-degreeanglefromthehip.)c Pullyourstomachinandloweryourhipssothattheyarenotquitetouchingthemat.Keepyourlegsteadyandextendedasyouraiseandloweryourhips.Ifyoubegintofeelthisinyourback,tightenyourcentertostabilizeyourback.8counts,4sets.Holduponthelastcountofthelastset.

TIPSONMATWORK

Donotactuallytouchthematwhenyouloweryourhipsduringthebridge.Goupanddown,keepingyourstomachflatandpulledin,yourshouldersrelaxed,yourlegssqueezingin.Andbreathe!

One-LeggedBridge,withPulse

a Pullyourstomachintightandliftyourhipsfromthehighestposition;yourrightlegshouldstillbeextendedoffthematandstraightupata90-degreeangle.( /A.Dropyourlegdownto45degrees).

b Nowsqueezethroughyourbutt,pullingyourstomachintightasyouliftandpulsehigherinthesameposition.Thisworksyourinnerthighandbutt.

c Keepbreathing!Youwillfeelthestandinglegworkinghard!8counts,4sets.

Formorechallenge,(1)dothisexerciseondemipointe(flatfootformoremoderatechallenge)or(2)extendyourlegata45-degreeangle(90-degreeangleformoremoderatechallenge).

Stretch:DotheClassicHamstringStretchandHipOpener;changelegsandrepeatontheotherside.Tomixitupabitatthispoint,dotheClassicHamstringStretchonyourbackandtheHipOpenerwhileseated.

BridgewithCan-CanKick!

/A.This isanoptionaladvancedbridge for thoseofyouwhowanta furtherchallenge!

a BeginintheClassic,One-LeggedBridgeposition:feettogether,kneestogether,stomachin,hipsliftedhigh(seephoto,page79).

b Extendyourrightlegintotheairanddropyourhipsdown,bendingyourrightknee.

c Extendyourrightlegupagaintotheceilingat90degrees,justlikeacan-can

kick.( /A.Lowertheworkinglegtowardthestandingkneeata45-degreeangle,withkneestogether.Thisangleisslightlymorechallengingforthebuttandstandingleg.)d Loweryourhipsagain,bendingyourrightkneein.Liftandrepeat.

e Holduponthefinalcountof8for10seconds.Releasedown.8counts,4sets.Changelegsandrepeatontheotherside.

Optionalhold:Tomakethisexercisemorechallenging,lowertheworkinglegtowardthemat,keepingyourhipshighandengagingthroughyourcenter.Holdthisextendedpositionfor2setsof8toreallytakeittothenextlevel!

/B.Beginnerscanstartwith2setsof8.

Stretch:ClassicHamstringandSeatedHipOpener.

ExtendedBridge

ThispartoftheBridgeSeriestargetsthelowerpartofyourhamstringsandthe

backsofyourlegs,butt,andcenter.Thisisoneofmyfavoritewaystotightenandtonethebacksofthelegstogetreadyforshortsandbikinis!

STARTINGPOSITION:ThisissimilartotheClassicBridge,butwiththelegsextendedoutonthematandawayfromyourbuttandhips.

a Beginbylyingonyourbackwithyourkneesandfeettogether,aswiththeClassicBridge.

b Nowwalkyourfeetawayfromyourhipssothatyourfeetareextendedbeyondyourkneesata45-degreeangle.

c Pullyourstomachinandliftyourhipsoffthefloor,pushingyourpelvicbonehightowardtheceilingtopreventanyarchinyourspine.Youcanplaceyourfeetflatonthefloororbringyourtoesupontodemipointeforamoreadvancedversion.8counts,4sets.Holdonthefinalcountof8.

d Thereareseveralthingstokeepinmind:Makesureyoukeepyourstomachengagedtotakethestressoutofyourlowerbackandspine.Squeezeyourbuttasyouliftandkeepyourkneesclosedtoengageyourinnerthighsandturnoutmuscles.Asyouliftandloweryourhips,makesuretheydon’ttouchthemat.Andkeepyourupperbodyrelaxed—don’tforgettobreathe!

e Holduphighonthefinalcountofthefinalset(theeighthcountofthefourthset).Thehigheryouraiseyourhips,themorerangeofmotionyouwillcreate.Squeezethroughyourinnerthighandbutt,pullingyourstomachin.

f Nowliftyourhipsandbutthigher,inapulse.8counts,4sets.Holduponthelastcountof8.

/B.Beginnerscanstretchhere!

ButterflyExtendedBridge

ReturntothestartingExtendedBridgepositionandliftyourhipshigh,withyourkneestogetherandfeetflatorondemipointe.Keepyourhipsliftedhighasyouopenandcloseyourknees.Emphasizetheclosedpositionheretoreallyengageyourinnerthighs.Keepyourhipssteadyandyourstomachengaged.8counts,4sets.

Stretch:ClassicHamstring(seated)andHipOpener,bothsides.

ExtendedBridgeonOneLeg

a FromthestartingpositionintheExtendedBridge,liftyourhipsintotheairwithyourfeetandkneestogetherandyourlegsextendedoutonthemat( /B.feetflatforbeginners,/A.demipointeforadvanced).

b Nowliftonelegintotheair( at90degreesforbeginners;at45degrees,withkneestogether,foradvanced).

c Withyourlegextendedintotheair,loweryourhipsdown,notquitetouchingthemat.Nowliftyourhipsagainasyouraiseyourbuttbackintotheair.Engagethroughyourstomachandstayrelaxedthroughyourupperbody.Lowerandliftyourhipswithoutarchingyourback.8counts,4sets.Repeatonotherside.

Stretch:ClassicHamstringStretch(seated),HipOpener(seated),andUpperBodyStretchwithPortdeBras(seated).

ReverseBridgeSeries:Legs,Center,andButt(10Minutes)

Inthissection,youwillcontinuetoworkonyourlegs,center,andbutt,butonyourstomachratherthanyourback.Ifyouareworkingonahardsurface,you

mayneedextrapaddingunderyourpelvicboneforthese—tryatowelorrolluppartofyourmat.

STARTINGPOSITION: After releasing the muscles in your arms and legswith the seated stretches following theExtendedBridge onOneLeg, you arereadytogetintopositionfortheReverseBridge.

a Godownontoyourstomachonyourmat,withyourarmstothesidesandyourlegsstretchedoutlong.

b Pullyourstomachintoengageyourcenterandopenthroughthechestasyoubringyourarmsinfrontofyourbodytofirstpositiononthemat.

c Bendyourkneesandbringyourheelstogether.

d Keepingyournecklongandyourgazedownward,liftslightlythroughyourbackandusethemusclesinyourlegs,stomach,andbutttoliftbothkneesoffthegroundandintotheReverseBridge.

ReverseBridge

a Yourkneeswillbeslightlyopeninattitudeasyouliftthetopsofyourthighsoffthefloor.Keepyourstomachpulledinandstayengagedthroughyourcenter.

b Loweryourlegsbacktothefloor,keepingyourtoestogetherandyourlegsinthesameattitudeposition.Keepyourupperbodyrelaxed.

c Pullinthroughyourcenteragainandliftyourlegsoffthefloor.Youshouldreallyfeelthisthroughyourbuttandinnerthigh!8counts,2sets.

/A.Foranadvancedversion,do4setsof8counts,thengodirectlytothenextexercise.

Stretch:ClassicHamstringStretch.

ReverseBridgeLift

a FromthestartingpositionfortheReverseBridge,returntotheReverseBridge,withyourlegsintheair.

b Pullinthroughyourstomachandsqueezethroughthebacksofyourlegsandbutt.

c Fromthisposition,liftyourlegsslightlyhigher,thenlowerthembackdownslightlytothestartingpositionwithyourlegsintheair.Thisslightliftedpulseengagesthemusclesintheback,insidesofthelegs,andbutt.8counts,2sets.

/A.Foradvanced,do4setsof8counts,rememberingtokeepyourstomachpulledinandworking.

Stretch:ClassicHamstringStretchandUpperBodyStretchwithPortdeBras.

ReverseBridgeonOneLeg

a Withyourlegsstretchedoutlongonthemat,bendyourrightkneeintoattitudeandbendyourarmsintoafoldedfirstpositiononthemat.

b Pullinwithyourstomachandliftyourrightkneeoffthefloor,extendingyourleghigherintotheair.Keepyourleftkneestraightonthegroundandpullintoengageyourcenter.

c Liftyourbackleginattitudehigherintotheairandpullinthroughyourstomach.

d Lowertheworkinglegslightly,thenliftagain,engagingthroughyourbuttandinnerthigh.8counts,4sets.

ReverseBridgewithOne-LegLift

a FromthestartingpositionforReverseBridgeonOneLeg,extendonelegbackintoattitude,withyourkneeslightlyopen.

b Pullyourarmsintoafoldedfirstpositiononthematinfrontofyou;pullinandengagethroughyourstomach.

c Liftyourbacklegintotheairinattitude,thenliftslightlyhigherintoapulse.8counts,4sets.

Ifyouneedabreakhere,takeastretchfortheupperbodyandhamstringsandhavesomewater.( Ifyourmusclesarefeelinggreat,youcanmovedirectlyinto

thearabesqueextensions.)

ReverseBridgewithArabesqueExtension

a ThestartingpositionisthesameasforReverseBridgeonOneLegandReverseBridgewithOne-LegLifts.BeginfromtheOne-LegReverseBridge.Liftyourrightlegbackintoattitude,liftingyourkneeoffthefloorandpullinginthroughyourstomach.Extendtheworkingkneeandstretchyourbacklegintoarabesque.

b Bendtheworkingkneebackintoattitudeandthenstretchandextendthekneeagain,stretchingbackintoarabesque.

c Remembertokeepyourupperbodyrelaxed,yournecklong,andyourstomachengaged.Fullystretchyourkneeinarabesqueeachtime.8counts,2sets.

/A.Fortheadvancedversion,do4setsof8counts,rememberingtokeepyourstomachpulledinandworking.

ReverseBridgewithArabesqueLift

a ReturntoaReverseBridgewithArabesqueExtension,withyourstomachengagedandtheworkinglegliftedintotheairandstretchedintoanarabesque.

b Nowlowerthelegslightlybeforeliftingithigherintoarabesque,thenbackontothemat.8counts,4sets.

Stretch:ClassicHamstringStretchandUpperBodyStretchwithPortdeBras.

Repeatthelastfiveexercisesontheotherleg.

Abdominals(10Minutes)

Inthissection,wearetransitioningintoworkontheabdominals,withafocuson

thelowerabdomen.Yourlowersabsarethepartofyourstomachmusclesthatrundeepthroughyourcenter.Theyareahardpartofthestomachtotightenandtone,andthat’swhyIliketofocusonthem!Thinkabouttheareajustbetweenyourhipbonesandpullitintight.Thisisyourlowerabdomen.

Hereistheclassicstartingpositionforgettingconnectedtoyourlowerabs.

STARTINGPOSTION:Fromaseatedpositiononthefloor,extendyourlegsoutlong.Pullyourstomachintowardyourspineandextendyourupperbodybehindyou,engagingwithyourcenterandtakingaslightbendinyourknees.Liftyourarmsoutinfrontofyouintofirstposition.Makesureyouhaveplentyofextrapaddingunderyourtailbone—Isometimesrollupmymatortowelformorecomfort.Remembertheprincipleofkeepingthestomachpulledintightandengaged—it’simportantthatyoupullinandscoopthroughthestomachasyouperformtheseabsexercisestogetaflat,definedcenterandnotoneoverlybuiltupwithmuscles.

ClassicBalletBeautifulAbs

Therangeofmotiononthisexerciseissmall,butthemovementdeeplyengagesthe abs. As you gain strength from the workout, your range of motion mayincrease.

a Getstartedbyextendingbacktoapositionwhereyourabsareengagedandpullingyourstomachintight.Pullyourupperbodybackbyabout30degreesandpullintoengageyourlowerabs.

b Leanbackslightly,pullinginthroughyourabsasyoulowerandliftyour

upperbody,makingcertainnottoliftyourtorsouptoapositionthatallowsyourstomachtorelax.Keepyourheadandarmsliftedandstayrelaxedthroughoutyourupperbodysothatyoudon’tstrainyourneck.8counts,3sets.Holdonthelastcountof8.

Ifyouarejustgettingstartedandhavepaininyourlowerback,startwithonesetof10,takeabreak,andthentry10more.Whentheabdominalmusclesgetfatiguedandgiveout,yourlowerbacksometimestakesover;atthispoint,stop,stretch,andstartagain.Workingwithfewerrepsallowsyoutoincreaseyourstrengthovertimeandbuilduptothefullnumberofreps.

ClassicPulse

AswithClassicBalletBeautifulAbs,therangeofmotionhereissmall—infact,it’sevensmaller!—butthisexerciseisveryeffective.

a Holdbackintotheextendedposition,armsroundedinfirstpositioninfront,andpullyourstomachintight.

b Stayextendedthroughyourspine,withyourchinslightlydownasyouopenyourarmstosecondpositionandpulsebacktowardthefloor,pullinginthroughyourlowerabs.Don’tcurveyourshouldersorhunch,butfeelyourselfliftedasyourcoreisengaged.8counts,3sets.

/B.Ifyouarejustgettingstarted,putyourarmsbehindyourkneesorkeepthemrestingbehindyousothatyoucanfocusonyourabsandonpullingthemin.Ifyoufeelweakthroughyourcenterorareexperiencinglowerbackpain,goslowlyonthese.Youcanbeginwithsetsof5or10repsandstretchasyougo.Asyoubuildupstrengththroughyourcenter,addmorereps—alwaysrememberingtolistentoyourbody’sneeds.

/A.Foranadvancedversionextendthearmssideinsecondposition.

SeatedAbStretch

a Beginseatedonthemat.Pullyourlegsintoacomfortablecrossedposition.

b Placeyourhandsonyourkneesandpullinthroughyourstomachasyouarchyourback.

c Situpandtakeaportdebraswithbotharmsuptofifthposition(handstogetherwiththearmscurvedaboveyourhead).

d Repeattheportdebrasstretch,droppingonearmtoalowfourthposition,curvedbyyourstomach,andliftingtheotherarmupandoveryourheadtofourthposition,extendingupandovertotheside.

e Repeatontheotherside.

BalletTwistfromSidetoSide

Ilovethewaythisexerciseletsmequicklyconnecttomycenter.Thisisoneofmy favorites to do before ballet class or a rehearsal to quickly heat up andengagemyabs.Thesemovementswork theobliques, thesides,and thecenterpartofyourabdominals.

a StartfromtheClassicBalletBeautifulAbsposition,withyourkneesslightlybent,yourarmsinfirstposition,andyourstomachpulledintight.Extendyourlegsstraightoutinfrontofyouonthemat./B.BeginnersmaykeeptheirkneesbentasintheClassicBalletBeautifulAbsposition.

b Extendbackabout30degrees,twistyourupperbody,andpullyourstomachintight,scoopingyourlowersabsintowardyourcenter.

c Keeppullingyourabsinasyouchangesides,rotatingfromtherighttothe

left.Youcanfindanicerhythmhere.Ifindthatmovingabitmoreslowlyandtakingabeatoneachsidetotrulypullinandconnecttomyabsmakesthisexercisemorechallengingandrewarding!

d Keepyourarmsinfirstpositionandreallyscoopwithyourcore.Thinkaboutpullingthatstomachinasyoulowerandtwist.Thisisadifficultexercise,andwhenyou’reexerting,theurgeistopushthestomachoutratherthanpullitin.10counts,4sets.

One-LegExtensionfortheLowerAbs

a Stretchyourlegsoutlongonthemat.

b Pullbackandpullyourstomachintight,withyourarmsinfirstposition.

c Liftonelegoffthefloorabout10to20degrees.

d Keepingtheleglifted,leanback,pullingyourstomachinandliftingtothestartingposition.Notethatyouareworkingyourabshere—themovementisinyourcore,notinyourleg.Yourlegshouldstaysteady,liftedat10to20degrees.8counts,4sets.Repeatontheotherside.

Ifyourlowerbackorhipflexorsaresensitive,youcankeepthislegextendedoutbutonthefloor,asinthestartingposition.It’sstillagreatabworkout!

Stretch:Situp,releaseyourribcagewithaSeatedAbStretch,andrelaxyourupperbody.

One-LegExtensionwithaTwist

This exercise combines the movements from Ballet Twists and the One-LegExtensions.

a RepeattheOne-LegExtension,butthistime,whenyouloweryourleg,twisttooneside(thesamesideasyourraisedleg),pullingintightthroughyourabsandside,andthenreturntothecenter.

b Becertaintokeepyourstomachpulledinandengagedandtostayrelaxedthroughtheupperbody.8counts,2sets.Changesides.

Youcanmodifythisexercisebykeepingtheworkinglegonthefloor.

Stretch:Situp,releaseyourribcagewithaSeatedAbStretch,andrelaxyourupperbody.

One-LegExtensionwithaTwistandHold

a InthesamepositionasforOne-LegExtensionwithaTwist,liftonearmhightofourthpositionandtwisttowardtheopposite,raisedleg.

b Lowerdownyourtorso,pullingyourstomachintight.Remember,youareworkingyourcenterhere.Yourlegshouldremainraisedandquiet,asshouldyourarms.8counts,2sets.

c Repeatontheotherside.

InnerThighs(12Minutes)

Balletdancersareconstantlyengagingtheirinnerthighsbecausesomuchofthedancingisdonefromaturned-outposition.Fromyourpliétendusatthebarretothe perfect balance in fifth position on pointe, the inner thighs are lifting andworkingnonstop.Thisseriesofmovementstightensandtonestheinnerthighstobuildthelong,leanmusclesthatdefineaballetleg.

ClassicInnerThighLift

STARTINGPOSITION:Lieonyourmatonyourrightside,withyourrightlegextendeddownalongthemat.Yourleftlegwillbeontop.Bendyourkneeandplaceyourleftfooteitherinfrontofyourbottomlegorbehindit,withyourfootliftedondemipointeorflat.Theworkingleghereisthebottomleg—thatiswherethefocusis.Yourupperbodyshouldberelaxed;leanonyourrightelboworkeepyourupperbodydownonthemat,stretchingyourrightarmoutlong.Pullyourstomachintoengageyourcenterandstretchthroughyourbottomknee.

a Keepingyourbottomkneestraightandlifted,raiseandloweryourbottomlegupanddown.8counts,4sets.Holdyourleguponthelastcountof8.

ClassicInnerThighLiftwithHighExtension

a FromthehighestpointintheClassicInnerThighLift,liftevenhigher,withaquickpulseupanddown.8counts,4sets.Holdyourleguponthelastcountof8.

InnerThighExtensionsfromFirsttoFourth

a Keepingbothkneesstraightextendthetoplegout,takingthelegstofirstposition.Engagethroughthestomachandstayrelaxedthroughthechest.

b Stretchbothkneesandengagethroughtheinnerthighsasyouextendthebottomlegtothefrontandthetoplegbackintofourthposition.

c Bringthelegsbacktofirstpositionandextendtofourthagain,liftingthroughthekneeswhileengagingyourcenter.8counts,4sets.

/A.Holdthisextendedfourthpositionforanother4setsof8.

ClassicInnerThighLift—Repeated

BringthelegsbacktothestartingpositionandrepeatanothersetoftheClassicInnerThighLifts.Again,youwill feel this inyourupper thighsandbutt.Staycenteredandengagedinyourabs.8counts,4sets.

InnerThighStretch

a Situpandextendonelegouttotheside,asifpreparingforacentersplit,andreachtowardyourfoot.

b Bendyourotherlegintoapasséposition,slightlytothefront.

c Stretchthekneeoftheextendedlegandlifttheoppositearmupintoaportdebras,curvedaboveyourhead,reachingupandovertowardtheextendedlegandstretchingthroughyourupperbody.Curveyourotherarmlowinfrontofyou.Releasethroughthesideandback.

d Switchlegsandrepeatontheotherside.

AttitudeExtension

a Getdownonyoursideinthestartingposition,asintheClassicInnerThighLift.

b Bendbothkneesintoattitudeandliftthemoffthefloor,withyourrightfootinfront.Engageyourstomachandkeepyourchestopen.

c Straightenbothkneesandextendyourlegsintofifthpositionintheaironyourside.

d Bendyourkneesagainandreturntoattitude;thenextendagain.Keepyourchestopenandyourstomachengaged.8counts,2sets.

/B.Sincethisexerciseismoreadvanced,beginnerscanstartwithonesetof8

reps,ortheycaneventrybendingandstretchingthebottomlegonly,leavingthetoplegasabalance(asinthetopphotoonthispage).

Stretch:DoanInnerThighStretch,thenrepeatontheotherside.

OuterThighs(10-15Minutes)

Thisseriesofmovements isa focusedworkout for theoutsideof the legs, thebutt,and theoutsideof the thighs.Theseare terrificmatexercises that tightenandtonethemuscleswhileelongatingthelimbs.

STARTINGPOSITION:Onyourrightside,stretchyourlegsoutlongonthe

mat.Findacomfortablepositionforyourupperbody.Bendyourtoparmintowardyourcenter,andstretchthearmontheflooroutlong.Extendbothkneesstraight.Youwillcompletetheentiresequenceonyourrightside,thenswitchtoyourleft.

OuterThighBattementTenduLiftinParallel

a Pointyourfootasyoulift,thenloweryourtoplegintheairwhilekeepingyourhipsinparallel.

b Staystretchedlongthroughyourliftedleg,engagewithyourcore,andkeepyourhipsturnedin.Anddon’tforgettokeepbreathing—thisisdifficult.Youwillstarttofeelaburningsensationinyourouterhipandbutt.8counts,4sets.Holdyourleguponthelastcountof8.

/B.BeginnerscantakeaSeatedHipStretchhere.

TenduLiftinParallelwithHighExtension

a Lifttheworkinglegevenhigherfromthehighestpointinthepreviousexercise,keepingyourkneestraightandyourstomachpulledintight.

b Keepingyourhipsparallelandyourtoepointedandfacingdowntowardthefloor,lifthigherandlowerslightly.8counts,4sets.Holdyourleguponthelastcountof8.

OuterThighRonddeJambeenl’Air

a Fromtheliftedpositioninthepreviousexercise,circletheworkingleginfrontinaRonddeJambeenl’Air.Thisisn’talargemovement.Visualizeyourselfdrawingasmallcircleintheairwithyourworkingtoeandleg.Yourworkinglegliftsup,aroundtotheback,forward,andupagain.

b Keepyourlegintheairtheentiretimeandyourhipsparallel—thinkaboutdroppingyourtoetowardthefloor.

c Reversethedirectionofthecircularmotion.8counts,4sets.

emember,ifyourmusclesarenotburning,they’renotworking.Youcanalwaysstopandtakeafive-minutestretch,butotherwise—keepgoing!

BattementTenduLiftinParallel—Repeated

RepeatOuterThighBattementTenduLiftsinParallel,liftingandloweringevenhigher.Makesurethisisacontrolledmovement—youdon’tneedto“throw”orforceyourlegintotheair.Yourlegswillreallystarttoburnnow.8counts,4sets.

Stretch:SeatedHipOpenerorClassicHamstringStretch.Thesestretchesfrom

thebeginningoftheClassicWorkoutwillfeelgreatafterthehardworkyou’reputtingyourthighsandbuttthroughhere!

akeaquick,three-minutebreakandstretch.Openyourhips,movearound,andrelax.Takeasipofwater,thencomebackdownforonelastsetonthesameside.

FonduSideinParallel

a ReturntothebasicBattementTenduLiftontherightside,legsstretchedout.

b Liftyourtoplegandextenditouthighintoatenduinparallelside,thenbenditintoanattitudeparallelasyoubringitin.

c Stretchandextendbackoutintoafondue.Thisfonduemovementissimilartowhatyoudidwithyourleginthecan-cankickintheBridgeSeries.8counts,4sets.

Note:Throughoutthisexercise,remembertoengagethroughyourstomach,keepbreathing,relax,andstaystableinyourupperbodyrestingonthemat.Keepyourtoptoepointingdowntowardthemattohelpguideyourhipsintoatrulyparallelposition.Yourmuscleisfatiguednow,soexpecttobereallyfeelingit.

Stretch:Takeabreaktotakeasipofwater,movealittle,andstretchyourinnerthighsandhamstrings.

RepeatallofthemovementsintheOuterThighsSeriesontheotherleg,rememberingtostayconnectedtoyourcenterbypullingyourabsintight.( /A.Liftyourleghigherandkeepyourhipparalleltomaketheliftsmorechallenging.)

StandingSerieswithArms(5–10Minutes)

TheStandingSeriesisaquick(only5to10minutes!),fun,andgracefulworkoutthatgetsyourheartpumpingandhelpsgetthemusclesyou’vejustbeenworkingtoreleaseinanactiveway.It’salsoaterrificupperbodyworkoutthatbuildsandtones muscles without making them bulky. Because we are standing, we aregoingtouseourbasicballetvocabulary(see“YourBalletPrimer”onpage49).

If you’ve ever been to a ballet, I’m sure you’ve noticed the incrediblygracefulwaydancerscarrytheirarms.They’rebothstrongandweightless,with

impeccableposture.Themovementsinthisserieswillgiveyouaterrificwaytosculptyourarmsandconnectmoredeeplytoyourcenter.Takecarenottoarchyourback(youwillbeengagingyourcenter,remember?),andkeepabeautifulliftthroughyourelbows,withoutliftingyourshoulders.(Thearmpositionsare

describedonpage51.)

TenduArabesqueinPlié

STARTINGPOSITION:Yourlegsareniceandwarmfromthematwork,soyoucangetrightintotheTenduArabesque.Thisisaterrificexercisefortoningyourlegswhilebuildingstrengththroughyourcenterandcreatingbetterposture.TheTenduArabesqueisinmanywayslikeagracefulballetversionofalunge—butonethatwillnotbulkyourthighs!

a Beginbystandingonyourrightleginaballetlunge,withyourrightkneeslightlybentintoademi-pliéandyourleftlegstretchedoutbehindyouinanarabesque.

b Withyourstomachpulledinandyourarmslowereddowntoyoursides,youcankeepyourbackfootonthefloor.Yourweightisovertheballofyourfrontfoot.Keepyournecklongandyourstomachengaged.Ifyoufeelunsteady,improviseyourownballetbarrebyholdingontoachairorawall.

c Bendyourstandingkneeslightlydeeperindemi-plié,withaslightpulsingmotion.8counts,4sets.

ArabesqueLiftwithSwanArms

a Fromthestartingposition,stretchyourstandingkneestraightandliftyourbacklegoffthefloorintoarabesqueenl’air.Don’tworryabouthowhighyourbacklegishere—youcanstartwithyourfootjustoffthefloorandlifthigherintimeasyougainstrengthandstability.

b Asyouliftyourbackleghigh,pullinthroughyourstomach,engagingyourstomachandcenter.

c LiftyourarmsuphighaboveyourheadintoaVpositionandstretchbothknees.

d Loweryourbackkneedowntothefloor,returningtoyourstartingposition,aballetlunge.Bringyourarmsdownatthesametimewithoutcollapsingyourbackandupperbody.Thismovementworksyourlegs,core,andarms,butthemainfocusisonyourarms.Makesuretheraisingandloweringofthemisfocusedandconcentrated.8counts,4sets.

Stretch:/B.Beginnersmaystretchhere(StandingStretchforLegs),whilethe

moreadvanced/A.continuedirectlytothenextmovement.

ArabesquePliéenl’Air

a Bringyourbacklegdownintoatenduarabesqueandbendyourstandingknee.

b Loweryourarmstofirstposition(roundedinfrontofyou,elbowslifted),keepingyourstomachengaged,yournecklong,andyourchestopen.Anddonotarchyourback!

c Withyourarmsstayinginfirstpositioninfrontofyouandyourstandingkneepositionedoveryourtoes,liftyourbacklegintoanarabesqueenl’air,keepingyourstandingkneebent.

d Pulsehereinademi-pliéwhilekeepingyourbacklegliftedinarabesque.8counts,4sets.

Useachairorwallforextrasupportifyoufeelunsteady.

Stretch:/B.BeginnerscantakeaStandingStretchhere.

LowArabesqueLunge

Thisexercisereallyworksthebuttandthigh!

a FromtheTenduArabesqueLift,dropyourbacklegontothefloor,asshown,keepingyourarmsinfirstposition,yourrightlegback,yourchestveryopen,andyourfrontkneeindemi-plié.

b Slideyourbacklegoutontothefloorinarabesqueasyoudeepenyourpliéintoalowlunge.

/B.Ifyou’reabeginner,youcankeepyourarmsinfirstpositionasyouextenddown,asshown.

/A.Foranadvancedversionofthemovement,takeatwistthroughthespineasyoutakeyourarmsintothirdposition.

c Takecarethatyourstandingkneeisoveryourtoe.Deepenthestandingkneeslightlyinpliéandpulsethere.Extendthroughyourspineandkeepyourneckrelaxed.8counts,2sets.

Stretch:Slowlyliftyourupperbodyasyoustretchthestandingkneeintoatenduarabesquewithstraightknees.

Repeat Tendu Arabesque in Plié, Arabesque Lift with Swan Arms, andArabesquePliéenl’Airontheotherside.8counts,4sets.

PliéTenduFront

STARTINGPOSITION:Startbyextendingyour right leg intoa tendu front,liftingupthroughbothknees.Makesureyourfronttoeispointedandthatbothkneesarefullystraight.Pullyourstomachintightandopenyourarmstothirdpositionbybendingyourleftarmintofirstposition,curvedinfrontofyou,andextendingyourrightarmintosecondposition.

a Bendyourstandingkneeintoapliéandslideyourfrontlegoutalongthefloor.

b Pullinthroughyourstomachandreachyourleftarmdowntowardyourrightfoot.Onyourstandingleg,keepyourkneeoveryourtoes.

c Pulsehereinplié,withaslightdeepeningthroughthestandingknee.Keepyourarmssteadyandyourstomachengaged.Workinginthisloweredpositionreallychallengesthemusclesinyourlegs,butt,andcenter.8counts,4sets.

PliéDégagéLiftFront

Theseareverychallengingmovements,sowewillonlydoonesetof8.Becarefultouseyourcenterandengageyourabmuscles.Also,donotarchyourbackandfullybendandstretchyourknees.

STARTINGPOSITION:FromthebeginningpositionforPliéTenduFront,

pullinthroughyourstomachtoengageyourcenterandliftyourarmsuphightothirdpositionasyouliftyourupperbodyandstretchandliftbothknees.Thisisagreatabworkouttoo!

a Asyoustretchupwithyourlegsandupperbody,youwillpassthroughaTenduFront.Then,asyourlegliftsoffthefloorandextendsintotheair,youwillmovefromatenduintoaDégagéenl’Air.

b Keepyourstomachengagedanddonotarchyourback.

c Fromthislifteddégagéposition,carefullylowertheworkinglegontothefloor,againinTenduFront,andbendthestandingkneebackdownintoaplié.

d NowliftandstretchagainthroughTenduFrontintotheair,withyourfrontfootofftheground.

e Keepyournecklongandrememberyourposture—donotletyourupperbody

collapseasyouliftandlower.8counts,1set.

Stretch:StandingStretch.

RepeattheentireTenduFrontSeriesontheotherside.

FinalStretchandReverence

Congrats on finishing such a challengingworkout!Wewill closewith a finalstretchtoreleaseyourmusclesandcooldownandalsowithareverence.

Stretch:ClassicHamstringStretchandHipOpener.Let’sfinishthisstretch-outwithacentersplit(remember,itdoesn’thavetobe180degrees).Holdthispositionforjustafewseconds(orafewminutesifyouhavemoretime),andthenstandforthereverence.

Reverence

Beginthereverencewithaportdebrasofthearmstofifthposition.Liftyourarmsupoveryourhead,keepingyourcenterengagedandyourpostureveryerect.NowtakeyourrightlegtoTenduFront,withyourarmsinthirdposition.

Liftthroughyourupperbodyandengageyourstomach.Bendyoursupportinglegasyoutakeyourleftarmintoportdebraslow.Liftbacktotenduwithastraightkneeandchangesides.Repeatontheotherside.Nowtakeatenduinarabesquewiththearmsinthirdposition.

WHATISAREVERENCE?

Areverenceinballetislikeacurtsyorabow.Itisawayofsayingthank-youthroughmovementandofshowingrespecttoyourteacherortrainer.Butpleasedon’tdothisbowforme—doitforyourself!YouworkedhardtodayandI’mproudofyou!

Liftuphighthroughyourhipsandlegsandpullyourstomachintight.Takeabreathin,bendyourstandingkneeasyoumoveyourarmsdowntowardthefloorwithyourupperbody.Yourfrontkneeisbent,andyourbackkneestaysstraightinarabesque.

Slowlyliftyourbodybackupasyoustraightenyourkneeandportdebrasthearmsbacktothirdposition.Changesidesandrepeat.

This60-minuteClassicBalletBeautifulWorkout targetsallareasofyourbodyand even incorporates some cardio.You can do theworkout all at once, or insections.Asyouwillsee in thenextchapter,youhavemanymoreoptionsfor

doingsingle15-minuteworkouts,30-minutecombinations,ormorechallenging45-minuteor60-minuteversions.Onward!

Chapter6

15-MinuteBalletBeautifulBlasts!

hischapterintroducesmyBalletBeautifulBlastswithCardioSeriesinfour highly focused and challenging15-minute programs thatwill getyourheartrateupasyoutargetandtransformyourarms,legs,abs,andbutt.

AsClarashared,“IreallylovetheBalletBeautifulBlasts!WhenI’mrushedfortime,Idojustone.IfIhavemoretime,Imixandmatchtheworkoutstosuitmy needs. The Blasts are just genius! I’ve done them everywhere from hotelroomstooutdoorsinapark.Ilovethemandwantthemtokeeponcoming!”

As with the Classic Workout, each one of these Ballet Beautiful Blaststargetsanddefinesleanballetmuscles,offeringwhole-bodyconditioning—withcardio too!This isa really funstandingworkout thatmakesyou lookandfeelbeautiful. My standing work is terrific for strengthening and improving yourpostureandyourcenterofbalance.Itisachallenging,comprehensiveworkoutthatgetsyourheartrateupwithverylittleimpactandachievesgreatresults.

Thinkoftheseexercisesasstepsinaballetclass.Eachonehasanimportantpurposeandspecificroleintransformingandexpressingmovementinthebody,and they can all be woven together to tell a beautiful story. The Blast SeriesoffersoptionstoaccompanyalongerworkoutsuchastheClassic,oryoucanusethemtoalternateindividualmovementsintheClassic.It’salluptoyou!Ifyoufindthatmakingroominyourscheduleforafullhourisimpossible,thisistheworkoutforyou!IdesignedtheBlaststobeflexible,interchangeable,andhigh-impact.

You can do the Blasts as single workouts when you are short on time,combine them into a powerful 30-or 60-minute workout, or split them intosegments—do one 15-minute workout in the morning and another in theafternoonorevening,dependingonyouravailability.TheBlastsareportable—youcandothemanywhere—andtheyincorporatealltheprinciplesofthelongerseriesandtheprogramitself:flexibility,balance,posture,andgrace.AndasyousawinthesectionongoalsettinginChapter2,doinga60-minuteworkoutthreetimesaweekcangiveyoumajorresults!

Even if you only have 15 minutes a day to work out, you will still seeincrediblechanges.Whenyouareabletomakemoretime,yourresultswillbeeven more noticeable and exciting! I believe that every little bit makes adifferencewhenitcomestotakingcareofyourbody.IencourageyoutosqueezeinoneoftheBlastworkoutsondayswhenyoumaynothavemoretimetostayconnectedwiththeprogramandyourgoals.

TheBlastSeriesincludesfour15-minuteBalletBeautifulworkouts:

• SwanArms• PliéWorkout

• CardioBodyBlast• ArabesqueWorkout

RemembertorefertoyourBalletBeautifulPrinciplesasyoumovethroughthe Blast exercises. They will ground your alignment and help you stay inposition.

SwanArms™Series

The Ballet Beautiful Swan Arms Series is a graceful workout that tones andsculptslean,femininearmswhilebuildingupperbodystrengthandposture.Youwon’tuseanyweights,andonceyoutryityouwillunderstandwhyyoudon’tneed them—this is a challengingworkout that uses the body’s ownweight totransformthearmsandupperbody.YoucanpracticeyourSwanArmsanytime,anywhere,sogetreadytohavefun!

Wewillgetstartedwithsomestandingstretches.

StandingStretchforLegs(seepage58).Bendyourrightleginandgrabthetopofyourfootwithyourrighthand,pullingyourfootuptowardyourbuttandopeningupthroughthefrontofyourhipandthigh.Forbalance,pullinthroughyourcenterorholdontothewallorachairforbalance.

Changelegsandrepeat.

Nowextendyourrightlegfrontandbendyourbodyforwardoveryourfrontleginatendu,keepingyourkneestraight.Pulseandreleasethroughthebackof

yourlegandhamstring.Comeupandchangelegs.

StandingStretchforArms

Repeatthestretchonpage57.Whilestanding,liftbotharmsuptofifthposition,keepingyourshouldersdownandyournecklong.Nowextendyourarmsinaportdebrasinfourthposition,liftingupandoverasyoubendtotheside.Fromfourthposition,extendyourtoparmslightlyback,openingthroughthechest.Bringyourarmsdowntofirstpositionandrepeatontheotherside.

WHYILOVESWANARMS!

SwanLakeisoneofmyall-timefavoriteballets.Ilovethemusic,theromanticstory,andofcoursetheclassicchoreography.NowthatIamnolongerperformingeveryday,IalsolovethewaymySwanArmsexercisesletmeconnectwiththebeautyofballetwhileIgetagreatworkout!

ClassicSwanArms

STARTINGPOSITION:Standwithyourneckandshouldersasrelaxedaspossible,yourfeetineitherfirst(heelstogether,toespointedout)orsixthposition(feetparallel),andyourkneesslightlybent.Remembertokeepyourselflifted,butnotstiff.Yourhandsshouldremaingracefulandrelaxed;letthemsimplyfollowthemovementofyourarms.

/B.Beginners,takeanextraStandingStretchfortheupperbodybetweensetsanddo3ratherthan4setsof8.

a Pullinthroughyourstomachandopenyourchest.

b Keepyournecklongandstretchyourarmsouttotheside,intosecondposition.

c Dropandbendyourelbowsdownwithoutcollapsingyourchest—keepyourchestopenandlifted.

d Loweryourarms,thenliftyourelbowsandraiseyourarmsfromtheelbow,liftingyourhandstoyourshoulders.Youcanbeginslowlyandaddmorespeedasyoubecomemorecomfortablewiththemovement.

e Loweryourarmsagainandlift,stayingliftedandopenthroughyourcenterandchest.Imaginethatyouaremovingthroughwater—havefun!8counts,4sets.

SwanArmsHigh

a Beginwithyourarmsinthehighposition:lifteduptoyourshouldersinsecondposition.Yourpalmsarefacingdown.Raiseyourarmsupoveryourshoulders,withyourelbowsliftingandyournecklong.LiftyourarmsupintoahighVposition,keepingyourpalmsfacingdown.

b Asyouextendyourarmsouthigh,stretchallthewaythroughyourfingers,thendropyourelbowsandloweryourarmsbackdowntosecondposition.

c Liftyourarmsagaintosecondposition,thehighposition,beginningwithaliftinyourelbowsandlowersideandkeepingyournecklongandyourcenterengaged.8counts,4sets.

/B.Beginnersmaydoanupperbodystretchforthearms(thesameastheStandingStretch).

SwanArmsHighPulse

a HoldyourarmsupintheSwanArmshighposition,bendyourelbowsslightly,thenpushupandout,stretchingallthewaythroughthelinesofyourarms,fromtheshoulderthroughthefingertips!

b Keepyourchestopen,yournecklong,andyourstomachengaged.

c Lightlybendthenstretchyourelbowsasyouextendlongthroughyourarms.8counts,4sets.

SwanArmsSide

ThisisavariationontheClassicSwanArmswithlessmovementinthearmsandshoulders.It’sagreatexercisethatletsyoustretchlongthroughthemusclesinyourarmswhilealsoprovidingwhatIcalla“workingrest.”Thisexercisegivesyouachancetocatchyourbreathandstretchoutthemusclesasyouusethem.

a Beginwithyourarmsextendedouttosecondposition.

b Next,bendyourelbowsandbringyourhandsintowardyourshoulders,keepingyournecklongandyourchestveryopen.

c Nowextendyourarmsagainstraightsidetosecondposition,stretchinglongthroughyourjoints.

d Repeat,bendingandstretchingyourelbowsasyougo.Don’thyperextendorlockyourelbows;instead,thinkofpushingthroughwater.

e Keepyourchestopen,yournecklong,andyourstomachengaged.8counts,4sets.

Remember,theseexercisesarenotjustworkingyourarms—theyarestrengtheningyourcenterandimprovingyourposturetoo!Sokeepyournecklongandyourabspulledintightthroughthisseries.Whileliftingthroughyourchestandpushingdownwithyourarms,allowtheseexercisestotrulytransformyoubyenvisioningyourselfinyourmostgracefulandelegantstate.

Stretch:Whilestanding,liftbotharmsuptofifthposition,keepingyourshouldersdownandyournecklong.Nowliftyourarmsintoanotherportdebrastofourthposition,liftingupandoverasyoubendtotheside.Fromfourthposition,extendyourtoparmslightlyback,openingthroughthechest.Bringyourarmsdowntofirstpositionandrepeatontheotherside.

BringyourarmsouttosecondpositionandrepeatanothersetofClassicSwanArms,droppingyourelbowsasyouloweryourarmsandliftingyourelbowsasyouraisethem.8counts,4sets.

/B.Optionalstretchforbeginners.

SwanArmsBack

a Beginwithyourarmsextendedtothesideinsecondposition.

b Dropyourelbowsandloweryourarmstothesideandthenbackasyoumoveyourarmsbehindyourhips.

c Yourarmsaredroppingdownlowhere,beneathyourhipsasyoupushbackwithyourpalms,keepingyourchestopen.

d Nowpushoutandbackwithyourhandsandarmsbehindyourhipsandlegs,stretchingyourelbowsallthewayandextendingyourarmslongbehindyou.

e Openthroughthechestandkeepyourcenterengagedasyoubendyourelbowsinandcircleyourarmsback,makingsuretostretchyourelbowsallthewayastheypushback.

f Circleyourarmsupandliftthembacktosecondposition,liftingwithyourelbows,stretchingyourarms,andthendroppingyourelbowsasyouloweryourarmsdowntothesideandbehindyourhips,repeatingthesamemotion.Imaginethatyourarmsareunderwaterasyoulowerthemandpushthembackbehindyou,openingthroughthechestandkeepingyournecklongasyouextend.8counts,4sets.

SwanArmsSide—Repeated

Withyourarmsextendedintosecondpositionandelbowsbentin,pushyourarmsstraightouttotheside,bendingandstretchingyourelbowsasyougo.Remembernottohyperextendorlockyourelbowsasyoustretchlongthroughthearms.Keepyourchestopen,yournecklong,andyourstomachengaged.8counts,4sets.

Stretch:RepeattheStandingStretchonpage123.

ClassicSwanArms—Repeated

a Withyourarmsstretchedouttothesideandinsecondposition,dropandbendyourelbowswithoutcollapsingyourchest.

b Loweryourarms,thenliftyourelbowsandraiseyourarmsfromtheelbows,liftingyourhandstoyourshoulders.

c Loweryourarmsagainandlift,stayingliftedthroughyourcenterandopenthroughyourchest.8counts,4sets.

SwanArmsLow

ThisexerciseislikeSwanArmsHigh,butwiththearmslowbeneaththehips.

WewillbegininthesamestartingpositionasClassicSwanArms—armsstretchedouttosecondposition.

a Nowdropyourelbowstowardyourside,withyourpalmsfacingdownasyouloweryourarmsdowntowardyourlegs.

b Stretchyourelbowsasyouextendyourarmsouttotheside,keepingthembeneathyourhips.Imaginethatyouarewearingatulleskirtwithlotsoflayers

—thisisthedistancethatyoukeepyourarmsfromyourlegs.

c Fromthislowextendedposition,liftyourarmsbacktosecondpositionbeforebendingyourelbows,droppingyourarms,andrepeatingthesequence.

d Keepyournecklong,yourchestopen,andyourcenterengaged.8counts,4sets.

SwanArmsLowPulse

a HoldyourarmsintheSwanArmsLowposition,keepingyourperfectballetposture.Pushdownandstretchoutlongthroughyourelbowsandstretchallthewaythroughtoyourfingertips!

b Insteadofliftingthearmsuptosecondpositionhere,takeaslightbendinyourelbows,keepingyourarmslow,andstretchyourarmsout,againopeningthroughthechestandextendingthroughtheelbows.Keepyourstomachengaged.8counts,4sets./A.Addapliéwiththerightlegbacktoworkthelegsabitmoredeeply.

Pushyourarmsstraightouttotheside,bendingandstretchingyourelbowsasyougo,rememberingnottohyperextendorlockthem.Keepyourchestopen,yournecklong,andyourstomachengaged.Stretchyourarmslongtofinish.8counts,4sets.

Stretch:RepeattheStandingStretchonpage123.

ClassicSwanArms—Repeated

a LoweryourarmsallthewaydowntoSwanArmsLowposition,bendingyourelbows.

b Liftyourelbows,bringingyourarmsuptoshoulderheightwithyourhandslowerthanyourelbows.

c Dropyourelbowsagainandloweryourarmsdownasyouopenyourchest.

d Raiseyourelbowsagainasyouliftyourarmsthroughsecondpositiontotheheightofyourshoulders;thenloweryourarmsagain,elbowsfirst.

e Keepyournecklongandyourstomachengaged.Donottenseyourneck.8counts,4sets.

Stretchinghereisoptional.

SwanArmsComplete—LowtoHigh

a Beginwithyourarmsinsecondposition,aswithClassicSwanArms.DropyourelbowsandloweryourarmsallthewaydowntotheSwanArmsLowposition.

b LiftyourelbowsandraiseyourarmshighaboveyourshoulderstotheSwanArmsHighposition.

c DropyourelbowsandloweryourarmsbacktotheSwanArmsLowposition,withyourstomachengagedandyourchestopen.Createresistancewithyourarmsbyimaginingthatyouarepushingyourarmsthroughwaterorlayersoftulle.

d LiftyourelbowsandraiseyourarmsagaintotheSwanArmsHighposition.8counts,4sets.

Pushyourarmsstraightouttotheside,bendingandstretchingyourelbowsasyougo.Don’thyperextendorlockyourelbowsbutimagineyou’repushingthroughwater.Keepyourchestopen,yournecklong,andyourstomachengaged.Stretchyourarmslongtofinish.8counts,4sets.

Stretch:RepeattheStandingStretchforArmsonpage123.

CardioSeriesBodyBlast

ThisStandingSeriesoffersaballet-inspiredfull-bodyworkoutthat’schallengingand transformative—andalsoa lotof fun!Myclientsalways tellme that theylovehowbeautifultheseexercisesmakethemfeel.Ifyouhaveonly15minutestoworkoutaweek,thisistheoneforyou!ThisworkoutisoneofmyfavoritesbeforeIhitthebeachorhaveaspecialevent.It’saquick,super-effectivewaytotoneandsculptthebody,anditmakesyoufeeleleganttoo!

WebegintheworkoutwithStandingStretchesfortheArmsandLegsbeforetakingthestartingposition.

a Bendyourrightleginandgrabthetopofyourfootwithyourrighthand,pullingyourfootuptowardyourbuttandopeningupthroughthefrontofyourhipandthigh.Forbalance,pullinthroughyourcenterorholdontoawallorachair.

b Changelegsandrepeat.

c Nowextendyourrightlegfrontandbendyourbodyforwardoveryourfrontleginatendu,keepingyourkneestraight.Pulseandreleasethroughthebackofyourlegandhamstring.Comeupandchangelegs.

StandingStretchforArms

a Whilestanding,liftbotharmsuptofifthposition,keepingyourshouldersdownandyournecklong.

b Nowextendyourarmsinaportdebrasinfourthposition,liftingupandoverasyoubendtotheside.Fromfourthposition,extendyourtoparmslightlyback,openingthroughthechest.

c Bringyourarmsdowntofirstpositionandrepeatontheotherside.

STARTINGPOSITION:Beginwithyourarmscurvedinfrontofyouinfirstpositionandyourfeetinfourthposition(feetturnedout,aboutafootapart).

*/B.Ifyouareabeginner,yourfrontheelshouldbeinlinewiththeinstepofyourbackfoot;/A.ifyouareadvanced,lineuptheheelofyourfrontfootwiththetoeofyourbackfootandkeepyourweightevenoverbothfeet.

Pullintightthroughyourcenter,keepyournecklong,anddonotletyourelbowsdroop.RemembertheBalletBeautifulprincipleaboutworkingwithinyourrangeofmotion—becertainthatwhenyoubendyourkneesintoapliétheyarerightoveryourtoes.

Demi-PliéinFourthPosition

a Findagoodstartingpositionwithyourlegsinfourthposition,onefootinfrontoftheother,andyourweightrightinthecenter,equallydistributedbetweenyourlegs.

b Takeademi-plié—aslowbendinyourknees—makingcertainthatyourkneesareoveryourtoesandthatyourheelsremainonthefloor.

c Keepyourchestopen,yournecklong,andyourcenterengaged.Donotdropyourchestasyouplié—stayliftedthroughyourupperbody.

d Pulseinaplié,bendingyourkneesalittledeeperandstretchingupslightly.Youshouldfeelthisinyourinnerthighs,hamstrings,andbutt.8counts,4sets.

PliéStretchinFourthPosition

a Fromthedemi-pliéposition,fullystretchbothknees,engagingyourinnerthighswhileyourfeetremaininfourthposition.Keepyourarmsinfirstposition,curvedinfrontofyou.

b Bendyourkneesagainintoaplié,asinDemi-PliéinFourthPosition,thenstretchallthewaystraightwithoutshiftingyourfeet.Keepyourweightrightbetweenyourlegs.Thistimeextendyourarmsopentothesidestosecondpositionasyoustretchthroughyourlegsandknees.

c Keepthe“workwithinyourrangeofmotion”principleinmindhere—becarefulnottooverrotateyourfeetandkeepyourkneesoveryourtoeswhenyouplié.Rememberthatyourfeetmaynotopenaswideasmine.

d Stretchthroughyourlegsandliftyourkneecapsallthewayeachtimeyoustraightenandlift,thistimewiththearmsinfirstposition.Alternateyourarmsbetweenfirstandsecondpositioneachtimeyoustretchyourknees,andremaininfirstpositionforeachplié.

e Keepyourchestopenandyourstomachengaged.8counts,4sets.

PliePulseinParallel

a Bringyourfeettogethertosixthposition.(Imagineyourfeetinfirstposition,

heelstogether,toesopen,thencloseyourtoestogether,takingaparallelposition,heelstogether.)b Liftyourrightfootslightlyoffthefloorintoacoupéandbendthestandingknee(yourleftknee).

c OpenyourchestandarmsintoaSwanArmsLowposition,pullingyourstomachintightandkeepingyournecklong.

d Pulsehereinaplié,keepingyourcoresteadyandlifted.

/B.Ifyouareabeginnerandarehavingdifficultywithyourbalance,youmayholdontoawallorachairasamakeshiftbarre.Anotheroptionforextrastabilityistokeepthetoesofthefootincoupétouchingthefloor.8counts,4sets.

PasseLiftinParallel

a Bringyourfeettogethertosixthposition.(Imagineyourfeetinfirstposition,heelstogether,toesopen,thencloseyourtoestogether,takingaparallelposition,heelstogether.)b Liftonefootslightlyoffthefloor,pointingthetoeintoacoupépositionandbendingthestandingknee.

c OpenyourchestandarmsintoaSwanArmsLowposition.

d Stretchthestandingkneeandliftyourlegintoapasséparallelasyouliftyourarmsuphighaboveyourhead,bringingyourwriststowardeachother,with

yourpalmsfacingout.Yourrightfootshouldslideupyourleftlegfromtheankletothekneecap.Bendandstretchthekneefully.

e Keepyourstomachinandyourchestopen.Engageyourcenter.8counts,4sets.

f Repeatstepsathroughdontheotherside.

Stretch:StandingStretchforLegs.

PuttingItTogetherintoaBalletStep:ThePirouette!aveyoueverwonderedwhatapirouetteis?It’saturnthatliterallymeans“towhirlabout.”Theclassicballetpirouettestartsinaplié

in fourthposition, justas in thisexercise. In theBalanchinestyle,yourweightwouldbeonyourfrontfootandyourbacklegwouldbeextendedoutstraightbehindyouinwhatIcallaballetlunge.AsaNewYorkCityBallet dancer, this is my favorite style and preferred position to turnfrom!

If you are turning to the right, your right legwould be back.Fromhereyouwouldextend thesamearm(your rightarm)out long in frontandopenyourleftarmtosecondposition.Pullingintightthroughyourstomach,pushoffwithallofyourweightfrontasyouliftyourbacklegintoapassé(foottotheknee,legturnedout)andturn.Lotsoffun!

AttitudeLift

IfyouhaveeverseentheballetversionofSleepingBeauty,youknowhowclassicandbeautifulanattitudeisasaballetstep!ThereisafamoussceneinAurora’spasdedeuxwhereshebalancesinattitudeenpointeforwhatseemslikeforeverashersuitorspromenadeherinthecourt.It’sabeautifulandsuspensefulscenetowatch,andexecutingittakesincrediblebalanceandperfectform!Inaproperattitude,thestandingkneeshouldbeverystraight,andthekneeliftedintotheairinattitudebackshouldbebentwiththekneeatabout90degrees,Theupperbodymuststayrelaxed.

a Startinapliéinfourthposition,withyourarmsinfirstposition.Keepyourkneesoveryourtoesandyourchestopen.Fromthispliéyouaregoingtoliftyourbacklegupintotheairinanattitude—anextensionbackwiththekneebent.

b Pullyourstomachinandliftyourarmsuptofifthposition(curvedhighaboveyourhead)asyouliftupyourbacklegandstretchthestandingknee.Becertaintoengageyourcenterasyoulift—thiswillpreventyoufromarchingyourback.

c Loweryourfootbacktofourthposition,takingcarenottodropyourchest.Bringyourarmsdowntofirstposition,curvedinfrontofyou,andkeepyourweightonyourfrontfoot.

d Liftagainandrepeat.8counts,4sets.

/B.BeginnerscantakeanextraStandingStretchforLegshereandworkwithjust2or3setsof8.

AttitudePliéPulse

a FromtheattitudepositioninAttitudeLift—withyourbacklegraisedandbent—bendyourfrontkneeandopenyourarmsouttothesidetosecond

position.

b Keepyourchestopenandyourstomachin.

c Pulsehereinplié,stayingrelaxedthroughyourupperbody.Keepyourbacklegstretchedandelevated.8counts,4sets.

Stretch:StandingStretchforLegs.

ChangelegsandrepeatPliéPulseinParallel,PasseLiftinParallel,AttitudeLift,andAttitudePliéPulseontheotherside.

StandingAbs

Thesestandingexercisesforyourabsandobliquesuseabeautifulportdebrastosculptanddefineyourwaistwhilealsoimprovingyourcenterofbalance.

a Beginwithyourfeetinfourthposition.Bendyourkneesintoapliéandextendyourrightlegbackstraightintotenduarabesque.Makesureyourweightisoveryourfrontfoot.Youcantestthisbyliftingyourbacklegupoffthefloor—ifyourupperbodymovesforwardwhenyoudothis,yourweightisback.Adjustaccordingly.

b Liftyourleftarm(theoppositearmfromtheextendedleg)upandoverintofourthposition,pullinginwithyourstomach.

c Keepyourweightoveryourfrontfootandreallybendwithyourtorso,liftingupandoverwithyourarms.

d Extendthroughyourarmsandliftupandopentosecondpositionasyoustraightenyourfrontleg.Stretchingthiskneechangesthemovementfromtendupliétoatenduwithstraightknees—it’salsogreatforthebuttandleg!

e Takeabreathandliftandbendyourarmsbackintoanotherportdebrasinfourthpositiontotherightside,bendingyourfrontkneeintopliéasyoudoso.Pullinagainthroughyourstomach,keepyourweightoveryourfrontleg,andreallybendwithyourupperbody.Nowstraightenthestandinglegagainasyouliftyourarmstosecondposition.

f Keeppullinginthroughyourstomachtheentiretimeandreallystretchandbendyourstandingkneeandupperbodytofullyengagethemusclesthroughyourcenterandside.8counts,4sets.

StandingAbPulse

a BeginfromtheextendedpositioninStandingAbs,withyourkneeindemi-pliéandyourarmsinfourthposition.

b Pullinwithyourstomachandpulseyourarmstotheside,liftingandbendingyourupperbodytothesidewithyourlegsinalungeposition.8counts,4sets.

c Changesidesandrepeatontheotherside.

StandingAbTwist

a BegininthesamestartingpositionasinStandingAbs:legsinfourthposition,kneesbentintoaplié,andrightlegextendedbackstraightintotenduarabesque.

b Withyourchestopenandyourstomachin,liftyourarmstofirstposition.

c Pullinyourstomachasyourotatetotheside,twistingyourupperbodytowardyourfrontknee.

d Keepyourlegsandhipsstillasyoutwist,extendingyourarmslongtofourtharabesque.Botharmsarestraighthere,andtheupperbodytwistsasyoupullinthroughyourcenterandabs.

e Pivotbacktothestartingpositionwithyourarmsreturningtofirstpositionandyourtorsofacingfront,withoutchangingyourlegs.8counts,4sets.

AbTwistinaLungewithaPulse

a HoldintheextendedpositionofthesecondpartoftheStandingAbTwist.

b Pullyourstomachintightandpulseinatwist.Keepyourshouldersrelaxedandyourkneeoveryourtoes.Youshouldfeelthemusclesthroughyourcenterandsidesengaginghere.8counts,4sets.

Stretch:StandingStretchforArmsandLegs.

RepeatStandingAbs,StandingAbPulse,StandingAbTwist,andAbTwistinaLungewithaPulseontheotherside.

CardioSeries:PliéWorkout

Aplié is themostbasicofballetpositions—it’s thestartingpointforanyturn,jump,orwaltz,nottomentionthefirstexerciseinthewarm-upatthebarreeachday inballetclass. Italsomakes foran incredibleworkout foryour legs,butt,and abs. A plié lets you connect with the ground and work a wide range ofmuscles.It’sthestartingpointformanymoredifficultstepsandmoves!

Thoseofyouwhoarejustbeginningmayfeelabitawkwarddoingpliés,sogiveyourselfsometime.Inacoupleofweeks,youwillbedoingthisgraceful,ballet-inspiredmovewithease!

If you are moving directly from one of the other Blasts and have juststretched out, you can skip the stretch here. If you are starting cold, do aStanding Stretch for the Arms and Legs before transitioning into the startingposition.

STARTINGPOSITION:Wewillbeginourpliéworkoutwiththefeetinfourthposition,weightevenlydistributedbetweenthelegs,armsinfirstposition,kneesovertoes,andchestopen.

PliéTenduSide

a Fromyourpliéinfourthposition,ronddejambe(circle)yourbacklegtosecondpositionwithyourkneestraightintotenduside.Thestandingkneeremainsslightlybentinademi-plié,andtherightlegisextendedtothesideto

secondposition.ArmsareintheSwanArmsLowposition.

b Keepyourchestopenandyourstomachpulledflat.

c Bendthestandingkneeslightlydeeperandslidetheextendedlegoutalongthefloor.Stretchthestandingknee,pullingupstraight,thenbendintoapliéagain.Therightkneeisextendedstraightintendutheentiretimehere.

d Makesureyourstandingkneeisoveryourlefttoe.Keepyourchestopen,yourelbowslifted,andyourcenterengaged.

e Pulsehereinpliétendu.8counts,4sets.

/B.Ifyouarejustgettingstarted,holdontoachairorthewallforextrastability.Anddon’tforgettotakeamomentforanextrastretchasyougo!

PliéTenduwithStraightKnee

a Extenddowndeepintoatenduplié,asinPliéTenduSide,butinSwanArmsLowposition.

b Nowstraightenthestandingknee,pullinginthroughyourstomachandlifting

upwithbothkneesstraight.LiftthearmsintoSwanArmsHighpositionasyoustraightenthestandingknee,andkeepyournecklong.

c BendthestandingkneeagainintoapliéandextendyourarmsbacktoSwanArmsLow;thenstraightenagainandloweryourarmsbacktosecondposition.

d Engageyourcenter,butt,andinnerthighs.Becarefulnottocollapseyourupperbodywhenyoubendyourkneesindemi-plié.Yourgazeshouldbestraightforward,notattheground.8counts,4sets.

PliéTenduwithaHold

a ResumethestartingpositioninPliéTenduwithStraightKnee—apliétendusidewithSwanArmsHigh.

b Checkyourform:standingkneeovertoes,stomachpulledin,chestopen,armsextendingtotheside.

c Holdhereinplié.8counts,4sets.Stretch:StandingStretchforLegs.

PliéTenduFront

a Ronddejambe(circle)yourlegintendusidetoatendufront,withyourarmsloweredtothesideandslightlyback.Keepyourstomachengagedandyourchestopen.

b Bendthestandingkneeintoapliéandthenbendslightlydeeperinplié.KeepyourfrontlegextendedintoatendufrontandarmsinSwanArmsBack.

c Bendthestandingkneeslightlydeeperandslidetheextendedlegoutalongthefloor.Stretchthestandingknee,pullingupslightly;thenbendintoapliéagain.Yourworkingkneeisextendedstraightintendutheentiretimehere.

d Makesureyourstandingkneeisoveryourtoes.Keepyourchestopen,yourelbowslifted,andyourcenterengaged.

e Pulsehereinpliétendu.8counts,4sets.

PliéTenduFrontwithStraightKnee

a BeginwiththestartingpositionforPliéTenduFront.WithyourarmsinSwanArmsBackposition,bendthestandingkneeintoademi-plié,keepingyourheelontheground,andthenstretchthestandingleg,liftingwithyourkneeasyouliftyourarmstoSwanArmsHighposition.Keepyourfrontlegextendedintoatendufront.

b Bendthestandingkneeintoanotherplié.KeepyourchestopenandyourstomachpulledinasyouloweryourarmstoSwanArmsBack.8counts,4sets.

c StraightenagainandliftyourarmsuptoSwanArmsHighposition.

d Repeat,rememberingtoengageyourcenter,butt,andinnerthighs.Becarefulnottocollapseyourupperbodywhenyoubend.8counts,4sets.

PliéTenduFrontwithaHold

a Extendintoapliétendufront,asinPliéTenduFrontwithStraightKnee,withyourarmsinSwanArmsLowposition.

b Checkyourform:stomachpulledin,chestopen,standingkneeovertoe.

c Holdhere.8counts,4sets.Stretch:StandingStretchforLegs.

PliéTenduArabesque

a Fromthefront,ronddejamb(circle)yourrightlegback,movingyourlegfromyourhip.Imagineyourtoedrawingahalf-circleonthefloor.Besuretokeepyourlegquietandfocusonthemovementfromyourhip.YourarmsareinSwanArmsBackhere—downtothesidesandbehindyourhips.Yourstomachisengagedandyourchestopen.Donotarchyourback.

b Pulsehereinapliéarabesque.8counts,4sets.

PliéTenduArabesquewithStraightKnee

a Fromthestartingpositioninpliétenduarabesque,movefromademi-pliéwithyourarmsinSwanArmsBacktoastraightstandingkneeasyourarmslifttosecondposition.

b Bendthestandingkneeagaintodemi-pliéandloweryourarms,keepingyourbacklegextendedintotenduarabesque.Liftyourarmsbacktosecondposition,pullinginthroughthestomachandopeningthroughthechestasyoustretchthestandingknee.8counts,4sets.

PliéTenduArabesquewithaHold

a Returntoyourpliétenduarabesqueback,withyourarmsinSwanArmsBack.Checkyourplacement—standingkneeoveryourtoe,stomachengaged,chestopen.

b Holdhereinademi-plié.8counts,4sets.

ChangelegsandrepeattheninemovementsofthePliéWorkoutontheotherside.

TheArabesqueWorkout

Anarabesqueisoneofthemostclassicballetsteps!Italsoprovidesafantasticworkoutthattonesyourlegs,butt,back,center,andupperbody.

WewillgetstartedwithaquickStandingStretchfortheArmsandLegs.

STARTINGPOSITION:Beginstandinguptall,withyourchestopen,your stomach pulled in, your feet in fourth position, and your arms insecondposition.Extendyourback leg into a tendu,keepingyour frontlegbentinaballetlunge.

Warm-upwithaPliéPulseinFourthPosition

a Fromyourballetlungeinfourthposition,dropyourarmsdownwithaslightbendinyourelbowstotheSwanArmsLowposition.

b Bendyourfrontkneeintoademi-pliéandmakecertainthatyourkneeisoveryourtoesandyourbacklegisstraight.Yourbacktoeshouldbeonthegroundandyourheelslightlylifted.

c Keepyourchestopen,yournecklong,andyourcenterengaged.

d Pulseinapliéhere,bendingyourkneealittledeeperandstretching.Asyoudeepenthepliéonthestandingleg,dropthebackheeltothefloor.8counts,4sets.

/B.Beginnerscanholdontoawallorachairforextrastability.Eventhekitchencounterwillwork!Usestretchesbetweenrepstogiveyourmusclesachancetorecover,andrememberthatyoucanbeginworkingwithfewerrepsandincreasethedifficultyovertime.

Stretch:StandingStretchforUpperBodyandLegs.

TenduinArabesquewithaPliéPulse

a FromthesamestartingpositionasWarm-upwithaPliéPulseinFourthPosition,bendyourfrontkneeintoaballetlungeandextendyourotherlegstraightbehindyou,thistimepointingyourtoeintoatenduback.Theweightisoveryourfrontfoot.

b Liftyourarmstofirstposition,pullingyourstomachintight.Yourchestisveryopen,andyourelbowsarelifted.

c Bendyourkneeabitmoreandextendfurtherdownintoadeeperplié.

d Keepyourchestveryopenandlifted.Donotcollapseasyouplié—thisisterrificforyourpostureandback!

e Pulsehereinplié.Youwillfeelyourstandinglegworkingandyourbuttandstomachen\gaging.8counts,4sets.

/B.Beginnerscando2setsof8,followedbyStandingStretchforLegs,thenanother2setsof8.

TenduArabesquewithLift

a FromthestartingpositioninTenduinArabesquewithaPliéPulse,bendyourfrontkneeandextendyourbacklegintendu.Yourarmsareinfirstposition,yourchestisopen,andyourstomachisengaged.

b Nowliftyourbacklegupoffthefloorinarabesque,keepingthestandingkneebent.Liftyourarmstosecondposition.

c Whilestretchingyourbackkneestraightbehindyou,keeppullinginthroughyourstomachanddon’tarchyourback.

d Loweryourworkinglegbacktothefloor(keepingyourfootpointed)andkeepyourfrontkneebent.Becarefulnottodropyourchestasyourleglowers.Stayveryliftedthroughyourupperbody.Yourarmscancomebacktofirstposition,asabove.

e Pullandliftupagainintoarabesque,raisingyourarmstosecondpositionandkeepingthestandingkneebent.8counts,4sets.

Achairorwallmakesagreatmakeshiftballetbarre,sofeelfreetoholdontooneortheotherforsupportifneeded.Also,don’tworryabouthowhighyourbacklegliftsintoarabesque.Keepyourbackkneestraightandyourstomachengaged.Yourlegwilllifthigherintime.

TenduArabesqueLiftwithStraightLeg

Thisonereallytargetsthemusclesinyourlegs,back,andbutt!

a Thestartingpositionisgoingtochangeslightlyhere.ExtendyourarmsintoSwanArmsLowwhilekeepingyourbacklegextendingintoanarabesquetenduontheground,withyourstandingkneebentintoademi-plié.

b Pullyourstomachinandliftthroughyourinnerthighs.

c Relaxthroughtheupperbodyandmovethearmsintofirstarabesque.

d Nowliftyourbacklegupoffthefloor,keepingyourstomachinandyourfrontkneestraight,takingcarenottoarchyourbackasyoustretchthestandingknee.

e Loweryourarmsslightlyasyouloweryourbacklegdowntoatenduonthefloorandliftagain.Keepbothkneesstraightthroughoutthisexercise.8counts,4sets.

ArabesqueLiftwithStraightLegHigh

a FromthestartingpositionforTenduArabesqueLiftwithStraightLeg,atenduarabesque,liftyourbacklegintotheair(keepingyourfrontlegstraight).Keeppullinginandengagingyourstomach,anddonotarchyourbackasyouliftyourleg.

b Keepbothkneesstraightandbotharmsstraightinfourthposition.Keepyourstomachpulledinandyourchestopen.

c Liftyourlegupslightlyhigher.Thenloweritslightly,keepingitintheairtheentiretime.8counts,4sets.

Rememberthatyourbacklegdoesn’tneedtoliftveryhighwhenyouaregettingstarted.Iwouldpreferthatyoukeepyourbackleglowerandstayengagedthroughyourcenterandabsasyouliftintoarabesqueback.Asyougainstrengthandflexibility,you’llbeabletotakeyourbacklegupalittleintheair.

ArabesqueHighwithPlié

a FromthestartingpositioninArabesqueLiftwithStraightLegHigh,liftyourbacklegintoarabesqueandthenbendthestandingkneeintoaplié.Extendyourarm(onthesamesideastheelevatedleg)tothesideandliftyourotherarmupaboveyourheadintothirdposition(yourstandingarmcurvedaboveyourhead,yourworkingarmouttotheside,atshoulderheight).

b Keepyourbackkneestraightinarabesque,yourstomachpulledin,andyourchestopen.

c Bendthestandingkneeslightlydeeperandpulsehereinapliéwithyourbacklegextended,armsextendedasinstepa.8counts,4sets.

ArabesqueHighwithPliéStretch

This is a variation of the Arabesque Lift with Straight Leg High and theArabesqueHighwithPlié thatworksmoredeeply through thebackof the legandinnerthigh.

a BeginasintheArabesqueHighwithPlié,withyourarmsinthirdposition.

b Nowpullyourstomachinandstretchthestandingkneeintoaliftedarabesqueposition,withbothkneesstraightandyourbacklegintheair.Remembertokeepyourworkinglegstretchedoutlongbehindyouandpullinwithyourstomachtoengageyourcenterandprotectyourback.

c Straightenbotharmsintofirstarabesqueandpullyourstomachintightasyoustretchthestandingknee.

d Bendthestandingkneeagainintoaplié,bendingyourtoparmbacktothirdpositionandleavingyourotherarminsecondpositionatyourside.Stretchthestandingleg,keepingyourbackleginarabesque.Don’tarchyourbackordropyourchest.

e Repeat.8counts,4sets.

Ifyouhaveextratime,joinmeonthematforaHipOpenerandInnerThighStretch.

ChangesidesandrepeatallthemovementsoftheArabesqueWorkoutexceptthefirstone.

These 15-minute Blasts are yours to play with—you can combine them witheach other, replace segments in the Classic workout, or do them singly ortogether.

WhenyouhavetimetodoallfourBlaststogether,youwillgetanincrediblefull-body workout. If you have only 30 minutes to work out, consider the

following combinations: • Cardio Series Body Blast and SwanArms: A full-bodyworkoutwithafocusonthearms

• SwanArmsand thePliéWorkout, orSwanArmswith theArabesqueWorkout: An intense workout for the arms and legs • Plié Workoutcombined with the Arabesque Workout: Incredible leg and buttworkoutthatwillgetyourheartrateupIfyouwant tothankyourselffor agoodworkout,make sure todo a reverence (see the endof theprevious chapter).This is also a nice stretch and a funway to end aworkout!

Always remember to stretchanddrinkwater, andequally important—havefunandenjoyyouramazingresults!

PARTIII

THEBALLETBEAUTIFULLIFESTYLE

Thesecrettoanysuccessfuleatingplanissatisfaction—not

deprivation.

Chapter7

DietingIsaWasteofTime

haveafriendwhooncesaidtome,“InthetimethatIwastedthinkingaboutcalories, I could have learned Japanese!” She’s right. Somany of us letcalories drive us crazy.We obsess over this or that food—and I bet youknow as well as I do that all that comes of obsessing over calories and

dietingaremiseryandweightgain.Foodisanecessarypartoflife,andit’sonethatwecanalllearntoembraceandenjoy!Andjustaswithexercise,findingtherightbalancewithnutritionisawonderfulwaytoenhanceyourhealth,nourishyourbody,andimprovethewayyoulookandfeel.

You may have heard about ballerinas’ crazy diets—grapefruits, cigarettes,and coffee—but you won’t find any of those unhealthy extremes here! Toperform at your best, whether it’s as a professional ballerina, a mom, abusinesswoman,anartist,orevenastudent,youhavetonourishandfeedyourbody—andyourbrain!

In theballetworld, just as in the regularworld,womenare socializedat ayoungagetorestrictwhattheyeat.Therecanbepressuretomaintainacertainbodyimage,andthisemphasiscanunwittinglytriggeradangerous,self-denyingcycleofbingeingonthewrongfoodsandthinkingoftherightfoodsasoff-limitsandlessthanfulfilling.IrememberbeingshockedwhenIarrivedattheSchoolofAmericanBallet, theofficialschoolof theNewYorkCityBallet,andallofthegirlswereeatingfrozenyogurtwithsprinklesforlunch.(Thiswasthe’90s!Fro-yowasalltherage.)Itrieditonceandwasleftstarving;Ihadnoenergyformyafternoonvariationsclassandcouldn’tconcentrateinmylessonsatschool.Withouttheprotein,fiber,andgrainsIwasusedto,mybodycouldn’tfunctionand Iwas underperforming. I quicklywent back tomy go-to lunch, awhole-wheatturkeysandwichandfreshfruit.

Thischapter isallaboutrediscoveringyournaturalrelationshipwitheating—yes,it’strueandpossible!TheBalletBeautifullifestyleisutterly“anti-diet,”andIamconvincedthatthatiswhyitworks!Youwillseehowsafe,simple,andeasyitistostopusingfoodasatoolforself-destructionorasawaytopassthetimewhenyouarebored.

As Katherine told me, “The key thing that I have learned from BalletBeautiful is thatnothinghas tobeallonewayoranother.BalletBeautifulhashelpedmegetawayfromtheextremesofdietingthatIthinksomanyofushavestruggledwith.IlearnedtomakesimplesubstitutionsthatgoalongwayinhowIlookandfeel.Thesehavecompletelychangedmylife!”

Jenna’sshiftinhowshethinksaboutfoodandnutritionwasmoresubtle:“Iwasalreadyeatinghealthfully,butnowI’mmoreaware.I’mnotobsessivebutaware. I might think twice before eating a cheeseburger, and I am definitelyeatinghealthiersnacks—likenutsandfruit—throughouttheday.”

Theworddiet has a negative association formany of us—it can bring upfeelings of failure, anger, and resentment from the past. I feel grouchy anddepressedjustcontemplatingthewordbecausethat’showdietingmademefeel—deprived,food-obsessed,andoutofsorts!BalletBeautifulisalifestyle,notadiet—and the information in thischapterwillhelpyouachieveandmaintainahealthy, deprivation-free way of eating that perfectly complements the otherpartsof theprogram.It is trulypossibletoshift thewayyouthinkaboutfood,learntotrustyourselftomakehealthychoicesmostofthetime,andresetyournaturalrelationshipwithfood!

TheFiveBalletBeautifulEatingPrinciples

I am grateful to have learned that dieting is not only unnecessary butcounterproductive to health andweight loss goals. The extrememeasures thatallowmany of even the most popular diets to take the pounds off fast makefailure inevitable because they are not sustainable over a period of time. Theroller coaster up and down on the scale from extreme dieting is incrediblydamaging toyourpsyche,your self-esteem,andyouroverallhealth. I’vebeenthere,anditisrough!Butthepatternisalsosomethingthatcanbeovercome.Solet’s ditch thediet thinking and focus insteadonhow to achieve andmaintainyourgoalsthroughgreatnutritionwithmyFiveEasyEatingPrinciples.

1. Be prepared!—I always try to organize my shopping so that I havehealthyfoodavailableinmyrefrigeratorandpantryatalltimes.WhenIamontheroadorhavealongdayoftrainingahead,Imakesuretopack healthy snacks. This idea seems so basic, but a lot of healthyeatingplansgetderailedbecausehungerstrikes—leadingustoovereatormakepoorfoodchoices.

2. Eat often!—This may sound counterintuitive, but I always tell myclientstoeatmore!Toloseweightandspeedupyourmetabolism,youmust feed your body the right foods on a fairly regular basis. Thequestionis,whattoeat?I’lltellyouhowtocueintoyourbodysoyouknow when it is hungry and the types of foods to eat to keep yourmetabolismburningalldaylong.

3. Substitute for satisfaction!—I am against any kind of deprivationwhatsoever.Rather than restrictingcaloriesordenyingyourself foodsthat you love and enjoy, I advocate finding substitutions—healthieroptionsinsteadoffoodsthatwillmakeyoubloated,tired,andcranky.There’snoroomfordeprivationinBalletBeautiful.

4. Be flexible!—Being flexible is being realistic: not one of us can eatperfectly,workoutdaily,andkeeplifefromintervening.Wework,wehave families, vacations, and holidays, and other unexpected eventsariseandimpactus.Thekeytothisprincipleisstayingclearonyourgoalsand relyingon strategies thathelpyouadaptyourworkoutandmealstoyourreallife.

5. Forgiveyourselfandmoveon!—Ialwaystellmyclientstoforgetaboutyesterday’smistakes and focus on today.A successful healthy eatingplan provides tips to get back on track when you do slip oroverindulge.Noteverymealcanbeahealthyoneandthat’sokay—theimportantthingislearninghowtoquicklygetbackontrackandnotletanunhealthymealorsnackunsettleyourinnerbalanceandthrowyouoffyourprogram.Acheeseburgerandfries fordinneronenightdoesnotmeanthatyou’redoomedtoeatingcheeseburgersandfriesateverymeal!

Everyoneknowsthatahealthywayofeatingisparamounttohappinessandthebodyyouwanttoachieveandinhabit.MyFiveEasyEatingPrincipleswillhelpyousimplifyandstreamlinehowyou thinkabout food, teachyouhow tomakehealthy food choices, and showyouhow tomaximize and support yournewfitnessregime.TheprinciplescomplementtheBalletBeautifulprogramasawhole because they reflect the same ideals—balance, health, portability, andrealistic, attainable goals. Ballet Beautiful will help youwhether youwant tolose 20 pounds, slim down a size, or maintain a good weight for your bodywithout worrying and obsessing about calories, complicated recipes, or apunishingdiet.

Thiseasy-to-followeatingplan ishigh innutritionandbuiltaroundwhole,satisfying foods. I designed this balanced program specifically to avoid theinevitablepitfallsandextremesinherentindietsthatpromisequickweightloss.YournewBalletBeautifulmindsetisabigpartofthisplan:itwillhelpyousetand achieve yourweight loss goals—andmaintain them for life! Youwill beabletoenjoyyourfavoritetreatswithoutresortingtocaloriecounting,andyouwillnotbehungryandobsessedwithfood.Theplaneasilyandfluidlyhelpsyouinternalizeanewbalancedlifestylewithafocusonlastinghealthandhappiness.

Togetherwewillfocusnotonwhatyoucannoteat,butratheronwhatyoucan.Youwillfindeasy-to-remembertipsonwhattoputinyourshoppingcart,aswellasrecipesformyfavoritemealsthatmakethisprogrameasytofollow.Iwon’t make you commit to a long list of forbidden foods. Instead, BalletBeautiful helps you overcome bad habits and encourages you to focus on thepositive, opening doors to incredible possibilities and nutritious food groupswhile providing youwith the keys tomaking a balanced, healthy, and fit lifeattainable.

Principle1:BePrepared!

Life is stressful, chaotic, andunpredictable, andoneof thebestways tomakegood nutrition a part of your daily life is to be prepared. For me this meansalwayskeepinghealthyfoodinmyfridge,inthecupboardsatmystudio,orinmybagwhenI’mtravelingsothatIdon’tevergettoohungry.Hungerisoneofthe first triggers to overeating andmaking poor food choices. This is true foreveryone!Nomatterhowmuchyouknowaboutnutrition,ifyouareravenous,it’shardnotonlytomaketherightfoodchoicesbuttoknowwhentostop.

Thoughthereisnoonereasonthatexplainswhypeopleovereatorlosetheirability to feel full or sated, certain biochemical triggers clearly undermineappetitecontrol.WhenIgettoohungryorgotoolongwithouteating,Ikickintowhat I call “starvationmode”: I am literally ravenous, and this iswhen I feelvulnerable and can lose control. This is exactlywhen it’s good to reach for ahigh-proteinsnacklikeaboiledeggorGreekyogurttocalmyourhungerbeforeyoulaunchintoalargermeal.

Whenourbodiesgotoolongwithoutfood,thebrainreleaseschemicalsthatmakeusfeelhungrier,whichinturnmakeuswanttoeat.Thisreactionhappensmorefrequentlywhenweeatfoodsthatarelessnutritious,suchasstarchycarbs,processedfoodshighinsugar,orfats.Butwhenthebodyisfedfoodsthatare

highinfiberandrichinnutrients,includingleanproteins—suchaswholegrains,fruits,andvegetables—thebodyisfullerlongerandrespondslessdrasticallytothesesignalstoeat.

Sometimes life gets in the way and you go too long without food byaccident.Whenthishappens,Itrytohelpmybodybyreachingfirstforproteinsand healthy fats before I move into fiber and carbs to keep myself from (1)overeating and (2) feeling sick. This helps to satisfy me without goingoverboard.

Sound complicated? It’s really not. If you make choices from the BalletBeautiful healthy whole food lists, you will feel more satisfied, eat morefrequently,notcravethesweetstuff,andloseweight.Soundgood?

My days are a busy mix of leading classes, filming videos, creating newBalletBeautifulexercises,goingtomeetings,andtravelingfromcitytocity.Thebest way to be prepared is to make sure I have easy access to healthy,wholesomefoods,nomatterhowhecticlifegets.Ikeephealthysnackslikefreshfruit and nuts on hand throughout the day to keep me energized and feelingstrong.Keepinghealthyfoodsathomeforquick,easymealsisalsokey.Havingsaladmakings, healthy soups, and prepared dinner foods like an organic roastchickenat the readycanhelpyou to avoid the temptation toorder inpizzaorgrabfastfoodonthedrivehomeafteralongdayatwork.(Youwilllearnmoreaboutmy“flashcooking”inChapter9!)

Learningtoanticipatesituationsthatwillchallengeyourhealthgoalsisalsoimportant. For example, don’t assume that you will be able to buy a healthysaladwhen you are in the airport, or that youwill be able to turn down friedappetizersatacocktailpartyafterworkwhenyouarestressedoutandstarving.Especially if you have a drink andweaken your resolve! Being prepared canmeanbringingfoodwithyouwhenyouareonthegooreatingahealthysnackorlightmealbeforeapartyordinnerwherefoodisanunknown.Ialsofinditaloteasier topassup thedessert trayataparty if Iknowthatmyfavoritedarkchocolateiswaitingformeathome!

lovedarkchocolateandindulgeinsomealmosteveryday!MycurrentfavoriteisGreen&Black’sDark,eitherthe70or85percentcacao

mix.IbringittoroomtemperaturebeforeIdiveinandtrytoeatitintheafternoonbecauseitsometimeskeepsmeupatnight.It’salsodeliciouswithredwineorherbalteaafterdinneronnightswhenIeatearly.

While the Ballet Beautiful way of eating emphasizes fresh, whole,unprocessed foods, there are some packaged snacks that I like, such as NewMorning organic cinnamon grahams. This healthy twist on the classic hasmehooked! Igenerally find thesecrackersatWholeFoodsorahealth foodstore.AnotherchoicewouldbeanonfatGreekyogurtwithfruitandhoneyorabowloffreshfruitorberriesinseason.Ioftenhaveasmallglassofskimoralmondmilkwithdessertatnightforextraproteinandcalcium.

Principle2:EatOften!

Rather than focusonwhen to eat during theday, it’smore efficient to simplyremembertoeatoften.WhatdoImeanby“often”?Ageneralruleofthumbistomake sure you eat ameal or a snack every four hours. I’mnot saying eat sixmealsaday—oreveryhour!Ahealthymealorsnackeveryfourorsohourswillkeepyougoing—youdon’thavetosurviveonmini-meals.Thepointistoneverletyourselfgettoohungry.Weallhavedifferentmetabolisms.

BREAKFASTISAMUST!

I’msurethisisn’tthefirsttimeyouhaveheardthateatingabalancedbreakfastisthebestwaytokick-startahealthyday.Butareyouactuallydoingit?I’malwayssurprisedwhenmyclientsconfessthattheyhavebeenskippingbreakfastandthrilledwhentheytellmehowmuchbettertheyfeeloncetheychangethathabit.Therightbreakfastwilldowondersforyourenergylevelsandyourwaistbykeepingyouenergizedandsatisfiedandyourmetabolismhumming.

Thekeyisfindingfoodsyouenjoythatareeasytoprepareondayswhenyouarerushed.Muesliwithskimmilk,whole-graincrackersorapieceofwhole-wheattoastwithpeanutbutter,asingleservingofnonfatGreekyogurtwithrawnuts—theseareallquick-and-easybreakfaststhatwillleaveyouenergizedandtakenotimetoprepare.I’mnotaskingyoutocookandeateggwhitesandasparagus!

Tokeepyourbody’smetabolismhumming,youneed togive it fuel.Smallsnacksandlightmealsthroughoutthedayactuallyencourageyourbodytokeepmetabolizing (burning) food, especially when you feed it healthy, nutritiousfoods. Eating frequently also helps tomaintain your energy.One of theworsttriggersforcravingsorovereatingislettingthebodygetlowinbloodsugar.

Nosingleeatingplancanworkforeveryonebecauseeachbodyandlife isunique.Somepeoplearegrazersandfeelbesteatingmanysmallmeals.Ireallyenjoyfoodandhatebeinghungry!Ifeelbesteatingthreetofoursquaremealsaday,withhealthysnacks,tokeepmesatisfiedandontrack.

Breakfastisnon-negotiable—anabsolutemustforanyhealthylifestyle.Itryto start each day with a healthy breakfast, nomatter when I rise.What I eatvariesdependingonhowmuchtimeIhave,soIkeeplotsofoptionshandy.Myapproach tonutritionanddiet is that itneeds tobesustainableovera lifetime,notjustuntilyougetintoasummerbikinioradressforabigholidayevent.Ifind that this attitude about food and eating keeps my weight consistent andpreventsthewidefluctuationinnumbersthatIusedtoseeonthescale.

As youwill see in themenu plans in the pages ahead, you can time yoursnacks andmeals in away thatworksbest for you, yourunique lifestyle, andwhatyouknowyourbodyneeds.

FOODCHOICESIAVOID

Asidefromtheobviousthingstoavoid—processed,fried,andfastfoods—thereareotherfoodsandsituationsItrytoavoidwheneverpossible.

1. Largeportions:AtrestaurantsIoftenstartwithafull-sizedsaladwithavinaigretteandsplitanentréeororderasecondprotein-heavyappetizerlikesalmontartarformymaincourse.Thisisagreat way to sample new things on a menu and satisfy yourappetitewithoutoverdoingit.

2. Carb concentration: I love pizza—it is one of my favoriteexceptions to the principle of avoiding white flour. Tocompensate,Ieatasliceortwoofpizzaandthenbalanceitoutwith a lot of salad and a vegetable side, like broccoli rabe or

sautéedorsteamedspinach.IalsoavoidthesugarysodasonthemenuwhenI’morderingpizza;insteadofaCoke,Iorderaglassofredwine,anunsweetenedicedtea,orwaterwithlemon.

3. Sugar:Readthelabels!Everyoneknowsthatweneedtoavoidthehigh-fructose corn syrup andpartially hydrogenatedoils inprocessed foods, but white sugar is not much better for you.Sugariseverywhereifyoustartlookingforit—inmostbreads,in crackers, in pasta sauce . . . in fact, most packaged foods,even ones you might not consider “sweet,” are chockful ofsugar.Ourbodiesdon’tneedthisaddedsugar,soItrytoavoiditwheneverpossible.Somefancyorganiclabelsusecanejuiceinplaceofsugar,butdon’tbefooled—it’ssugarallthesame.

4. Salt:Avoidsaltwhenyoucan.Saltmakesyoubloated,andnotjustinyourtummy:itswellsandpuffsyoureyesandfaceandisterrible foryourbloodpressure andyourheart.Aswith sugar,many packaged and processed foods are loaded with salt. Besuretochecklabels,chooselow-sodiumoptions,tellthewaitertoask thechef tohold thesaltwhenyouorder ina restaurant,andgoeasyonthesaltwhenyoucook.Therearesomanyotherspicesandflavorstoexplore!

5. Cream sauces—noexceptions! I don’t have a lot of don’ts onmylist,butcreamisoneofthem.Doesittastegood?Sure.Doyouneedit?No.Creamisfullofsaturatedfat,it’sveryhighincalories, and it’s not healthy for yourheart or yourwaist.Canyouenjoyahealthy,balanced, and satisfyingdietwithout everconsuming another bite of cream? Absolutely! I don’tparticularlylikecreamsauces,sothisoneisn’ttoohardforme.Butthenagain,it’salmostimpossibletoeatmorethanabouttwobitesofanyfoodcoveredincreamwithouttippingthescale,andthat’s just notmy style. Iwould rather have an entire plate ofsteamedorgrilledfishandvegetablesthanonebiteofpastawithcreamsauce.

Principle3:SubstituteforSatisfaction!

Allofusneedtofeelsatisfied.Thetrickisstayingopen-mindedenoughto letyourselftryunfamiliarfoodsandtonotbeafraidtomakeachangeinthego-tosnacksandfoodsyouthinkyoucan’tlivewithout.Asyoubegintomakesomeofthesubstitutions,giveyourselfenoughtimetotrythesenewwholefoods.Payattention tohowtheymakeyoufeel fullerandmorebalanced.Youwilladjustyourthinkingaccordingly.

One of the best ways to incorporate healthy eating habits is to take yourcurrentwayofeatingandbeginmakingchangesatthemargin.IhavefoundthistobeagreatwaytoavoidfeelinglikeIhavetoeliminatemyfavoritefoods,andan important part of staying satisfied. For example, I changedmy diet a fewyears ago to includemore whole grains in place of white flour. Some ofmyfavoritechangesinclude:

• Brownrice(insteadofwhite)

• Whole-grainpasta(insteadofwhite)

• Oliveoil(insteadofbutter)(Iuseoliveoiloneverythingfrommashedpotatoes to cooked veggies to toast. Almost any recipe that calls forbuttercanbemodifiedtouseoliveoil,thetasteisterrific,andit’sgreatforyourheart.)

• Herbsandspices(insteadofsalt—alittlegarlicgoesalongway!)

• Darkbuckwheathoney(insteadofsugar)

• Old-fashionedoatsmixedwithwalnutsand fruit (inplaceofgranolaandboxedcereals,whichcanbesugaryandoverlyprocessed,eventheorganicbrands)

• Sweetpotatoes(insteadofwhite)

• High-qualitydark chocolate (in placeof candybars or bakedgoodsmadewith butter andwhite flour) (Move away frommilk chocolategradually by startingwith a 55 percent cacaomix andworking yourway higher as your palate adjusts and you begin to enjoy the newtaste.)

• Air-popped popcorn with sea salt and olive oil (instead of chips)

(Prepare thisquick, inexpensive,andhigh-fiber snackyourself ifyoucan’tfinditinthegrocerystore.)

You will find a complete list of healthy, delicious foods from which tochooseintheverynextchapter.Fornow,beginbythinkingofthefoodsthatarehighinsaturatedfatsorsugarthatyoumightwanttoswapout.Byandlarge,theemphasis here is to avoidwhite flour and sugar and to cut back on processedfoods.Everyoneisdifferentwhenitcomestothefoodstheyfindsatisfying.Iamgoing to give you guidelines thatwill help you discover foods andmeals thatmakeyoufeelhappyandsatisfied—withoutskimpingontasteandthepleasureofeating.

Substitutionwillhelpyoubuildhealthyhabitsandpatternswithout feelingdeprived.Don’tunderestimatetheimportanceofthesmallthingsyoucandototake better care of yourself! Every little bit adds up,making a big differencewhenitcomestoyourhealth.Iamnotaskingyoutostopdrinkingcoffeeortonever have another sandwich when you can use unsweetened soy (or othernondairymilks)orskimmilk inyourcoffeewitha littledarkhoneyandmakethe switch to whole-grain bread to achieve your Ballet Beautiful goals whilekeeping yourself satisfied. You do not have to live on salads and puréedvegetables or juice fasts to reach your goals! I eatmeat, cheese,whole-wheatpasta, and chocolate and drink wine regularly. But I also make an effort tochoose skim or low-fat milk for my coffee and cereal, I eat roasted potatoesinsteadof fried, and I squeeze in15or30minutesof exercise if I don’t havetimetodoafullhour.

BEWAREOFSWEETDRINKS!

Remember the importanceofstayinghydrated?Yourbodycanconfusethirstwithhunger,andthebestwaytohydrateiswithwater.Idrinklotsof water throughout the day and avoid sugary beverages and sodas,whether diet or regular. Sugary beverages are loaded with calories Iwouldprefertoeatthandrink,andI’mnotafanofsugarsubstituteslikeaspartameandSplenda.Andkeepinmindthatdietsodaisnotgoodforyou;itdoeshavefewercaloriesbecauseitismadewithsugarsubstitutes,but it’s unhealthy, and you will look and feel better without it. Darksodas are particularly bad because they contain not only high-fructosecornsyrupandcaramelcoloringbutalsophosphoricacid—aningredient

that will sap the strength of your bones and tax your kidneys. I havesufferedfromstressfracturesbefore,andIcantellyouthatitisn’tfun.Aswomen,weallneedtocautiousabouteatinganddrinkingfoodsthatarehighincalciumtoincreaseourbonedensityratherthandepleteit!Sonix sugarybeveragesandkeepyourbones strongbydrinkingwaterorunsweetenedicedteawithfreshlemon.Whenitcomestodrinkingdairyalternatives like soy, almond, or rice milk, I choose an unsweetenedversion. I also stick to organic nonfat or 1 percent milk, even in mycoffee.

Principle4:BeFlexible!

Flexibilityisthekeytobuildingabalanced,satisfyinglifestyleandtheenemyofthe negative mindset that can undermine your feeling of self-control when itcomes to food.When I left theNewYorkCityBallet, I didn’tworkout for asolid year. I had a lot of misconceptions about what foods were “good” and“bad”basedonmyexperiencewithdietinginthepast.AssoonasIrelaxedmy“rules”aboutwhat I couldandcouldn’t eat andbecamemore flexiblewhen itcame tomy relationshipwith foodandmybody, I started learninghow toeatdifferentlyandbecomemoreflexible.InotonlylearnedhowtoforgivemyselfforgettingofftrackifIoverdiditatameal,butIsoonlost10pounds—fast!

Don’tBeAfraidofCarbs!

herewasatimewhenIwasscaredofeatingcarbs.Everyonesaidthatcarbsarefatteningandtalkedabouthowgreattheylookedwhen

theydidn’teatcarbs,andthatmademethinkIshouldavoidthemtoo.Thiswasthe2000sandlow-carbdietswerealltherage!Isuccumbedtothissillyfadlikemanyothers.ButintheprocessIalsolearnedalotaboutwhatworksbestformybody—mostnotablythat,forme,avoidingcarbsisaverybadidea.Eatingtherightcarbs,Idiscovered,canhelpmewhetherIamtryingtoloseweightormaintainmyweight(twoverydifferentgoals—moreonthatlater).

Withnocarbsinmydiet,Iwasconstantlyhungryandgrouchy.Ihadunbelievablecravingsforsweets,andIthinkthatleavingcarbsoutofmydietsetmeupforweightgainintheend.Todaywholegrainsareastapleofmydietandthecenterofmanyofmyfavoritemeals.Wholegrainsprovidelong-lastingenergyandtonsoffiberwithoutspikingyourbloodsugar.Iconsiderthemkeytokeepingyourwaistslim,yourhearthealthy,andyourappetiteundercontrol!

Itwasareallessonforme.Becomingmoreflexiblewithmyeatingallowedmetofeelsatisfiedandtostopobsessingovericecreamandchocolate-coveredcaramels.IfoundthatwhenImadewholegrainsandhealthycarbsaregularpartofmylifeIsuddenlycravedlesssugar,atelesssugar,andstartedlosingweight.

There are manymyths that can sabotage us if we let them. For example,eatingatnightwillnotmakeyoufat.Thismythhasterrifiedsomanywomen.Manyofmyclientshaveaskedquestionslike:“HowdoInoteataftersixPM?Iworkuntilthen!”or,“DoIneedtoeatearly,whenIfeedmykids?Iliketowaitformypartnertohavedinner.”

Thetruthisthatitdoesn’tmatterverymuchwhenyoueatifyouareeatingoftenandeatinggoodfoods.Ifyougotobedat8:00PM,youmaynotwanttoeatpast6:00.Butifyouareawakelater,eatinglaterisfine.I’mnotadvocatingabigmealat11:00PMwithespressoandarichdessert,buthavingdinneratnineo’clockisnotgoingtoruinyourfigure.Ieatalatedinnerallthetime—afterall,IliveinNewYorkCity!IfIhadaruleaboutnoteatingafter7:00PMIwouldnever have another dinner out with friends. In fact, I probably wouldn’t eatdinneratallbecauseIcan’trememberthelasttimeIsatdowntodinnerbeforesevenatnight.

Domakeanefforttogoeasyonyouralcohol,sugar,andsaltconsumption,nomatterwhat time of night you are eating.Toomuch of any of these coulddisruptyoursleepcycle,makeyoufeelbloated,andleadyoutoovereatthenextday.

Everyone is different inhowandwhen they like to eat.Youneed to thinkabout and figure out what works best for you. I personally prefer to eat fourmealsaday.Ieatbreakfastaround7:00AM,thenIsplitlunchintwo—maybehalfasandwichandfruitaroundnoon,thenanothersmallluncharound4:00or5:00PM.Ieatdinneronthelateside,usuallyaround9:00PM.ThismightmeanI have a small snack beforemy dinner, around 6:30 or 7:00 PM, but I rarelysnackagainbeforebed.

Ifyouworkinanofficeyoumightnothavethisflexibility,andifyou’reabusymomyoumayprefer to eatwithyour kids.Asyou tune in to howyourbodyisfeeling—full,hungryandjustright,thenyouwillbeabletodecidehowandwhentoeatsothatyoufeelyourbestalldaylong.

Here’sanothermyththatcangetinthewayofbeingflexible:youneedtoeatthree squaremeals a day, no snacking allowed.When it comes to eating, ourbodiesneeddifferentamountsoffoodandatdifferenttimes.Onesizedoesnotfitall.It’strueaboutfashion,andthesamethinggoesforwhatyoueat.I’mnotgoing to tell you to eat six mini-meals or three square meals a day with nosnacks.Everybodyisdifferent,andeverydayisdifferent—foreveryoneofus!Ihaveclientswhoaregrazersbynatureandfeelbestwheneatingmini-mealsalldaylong.Butthatdoesn’tworkforeveryone—thekeyistofindwhatworksforyou.

Manydietsseemtochainyoutoyourkitchenandyourhometomakeyoustay away from trouble. I find these types of eating plans very unrealisticbecause theyareutterly inflexible. Iwill showyouhow tonavigate restauranteatingandmealsontheroad,andI’llgiveyouausableguidetomakingthebestpossiblechoiceswhenyoudon’thaveanidealmenuoffering.

Keepinmindthatthisprogramwillchangethewayyoulive,withflexibilitybuilt in.Allyouneed to thinkabout areyourownneedsandhow toembracethem!Justdon’tforgettoeatbreakfasteveryday.Please!

KatherineonStayingAwayfromExtremes

nowstayawayfromextremes.Ilearnedthatyoucanmakesimplesubstitutionsthatgoalongwayinhowyoulookandfeel—havea

pieceofcakeanditdoesn’thavetomeanyourdayisshot.Iusedtohaveatriplewholemilklattetwiceaday,everyday;afterMaryHelenandItalkedaboutswitchingtosoyorskimmilk,Imadethechangeandbegantoadjust.NowIdon’tmissitinawaythat’simportanttome.Inowindulgeinafull-fatlattemaybeonceortwiceamonth.IalsohavetosaythatwhenIfeelhealthyandfit,Idon’twanttoeatawholecake.ThetimeswhenIwanttoeatawholecakearewhenI’mfeelinglousybecauseIhavealreadyeatenawholecake!

Principle5:ForgiveYourselfandMoveOn!

Most of us have tried and failedwhen it comes to dieting.Becausemost dietprograms provide temporaryweight loss,we are often leftwithmisconceivednotionsaboutdietingandhowtoloseweight.Theproblemwiththeseprogramsis that they cannot bemaintained, and so they set you up for failure and thedangerousswingofweightlossfollowedbyweightgain.

All women struggle with forgiveness. To be truly happy and healthy, youmustfindawaytofocusonthepositiveanddowhatyoucandotodaytomaketomorrowbetter.Forgetaboutthefactthatyouskippedyourworkoutyesterday,atefriesearlierintheweek,andhadabrowniewithlunch.Healthisnotallornothing,andyourapproachtoexerciseandeatingshouldn’tbeeither!

This is truewhether you’ve eaten dessert two nights in a rowbecause it’sholiday time or you’re on vacation and have had cocktails at dusk for threestraightdays.Myapproachtogettinginshapeandstayinginshapeisallaboutforgiveness: if youmiss twoor three or even five days ofworkingout, Iwillhelpyougetrightbackintoyourschedulewhenyoucan.Bybeingflexibleandforgivingyourself,youcanlearntomoveonwhenyouhavetoomuchchocolatecake or polish off a bag of chips without even thinking. Learning to forgiveyourself and move forward with your healthy lifestyle even when you don’tmakegreatfoodchoicesormissyourworkoutallowsyoutoregainyourbalancebymaking the nextmeal a healthy one. Treating your bodywith this type ofkindness is truly liberating. It’s a critical step on the road to a healthyrelationshipwithyourbodyandwithfood.

WHATABOUTFASTING?

Myclientsaskmeallthetimeformythoughtsonfasting.Theanswer?I’mnotafan.Iworkedhardtoachieveabalanced,healthylifestyleandwouldbeverywaryofanythingthatmightdisruptit.Ialsothinkthatcleansingencouragesbingeingbecauseofitsbuilt-indeprivation.WhileIenjoytheoccasionalgreenjuice,nowthatIknowthebeautyofbalanceinahealthylifestyle,I’mjustnotinterested.YoudonotneedtofastwithBalletBeautiful;youonlyneedtofocusonfillingyourbodywithwhole,nourishing,deliciousfoodsandgivingyourbodyachallengingworkout.Satisfaction,notdeprivation,isthewordhere.

There was a time when my relationship with food was more guilty thanforgiving.IfIateanextrasliceofpizzaorletmyselfenjoyacookie,IfeltlikeI’d“blownit”andmightaswelleatacandybarandanythingelseIwantedorcraved because I would make up for it by not eating enough calories thefollowingday.Maybeyou’vebeen there too.Butonce I learned tobe flexibleandmoreforgiving,Ifoundthatbalancebecameeasyforme,thatIcouldstopthisdestructivebehaviorandmoveon.AsIlearnedtopaymoreattentiontomybody, I also realized thatonceor twiceamonthmyhormonesmakemecravesalty,oilyfoodslikefrenchfries,andthat’sokay.Icaneatasaladforthenextmeal,drinksomewaterorteawithlemon,andmoveon.

Chapter8

TheBalletBeautifulKitchen

his chapter is chockful of easy-to-use lists of foods to help yousubstitute for satisfaction, reinforce your weight loss (if that is yourdesired goal), and liveBalletBeautifully. There are also tips here forshopping and stocking your refrigerator and cupboard with the foods

thatwillalwayssatisfyyou—forbreakfast,lunch,dinner,andsnacks,andsomedessertsaswell!

WholeHealthyFoods:ListstoLiveBalletBeautifully

The food lists provided here essentially cover all the basic food groups—leanproteins, fibrous fruits and vegetables, grains, and dairy. I’ve even includedsweetdessertoptionsaswellashealthyfats(includingsomedairyoptions,oliveoil, andnuts).Most importantly,you’ll find foodshere thatareeasy to findatyourlocalgroceryorhealthfoodstoreandeasytoincorporateintoyourlife.Iaimforamixofleanprotein,healthyfats, fiber,andgrainsateachmeal.Thisbalancedapproachtofoodkeepsmesatisfiedandwellnourished.

Asyougettoknowyourtimingandsettleonsomedishesorsnackstotry,try using these lists to prepare your meals. As I’ve mentioned, I don’trecommend fixatingonorworrying about portion sizes—especially if you areeatingunprocessedwholefoods,withsweettreatsinmoderation.

Protein

Thesearesuggestionsandguidelines—feelfreetodiscoveryourownfavorites!

FishandSeafood

Itrytobuyseafoodthatisfresh,local,andinseasonwheneverpossible!

Salmon(preferablywild)

Redsnapper

BlueFish

Flounder

Swordfish

Tunasteak

Shrimp

Scallops

Mussels (a favorite bistro meal!Ordermussels with a garlic andwhite wine sauce—not cream!)Oysters (I eat them raw, notfried)

RedMeatandPoultry

Yes,meat can be a healthy part of your diet! Choose organic versions of thefollowingwhenpossible:

Extra-leangroundbeef

Filetofbeef

Skinless chicken breast (I eat theskin sometimes, as you’ll see insome of the later recipes; again,everythinginmoderation!)

Topsirloin

Turkeybreast

Leangroundturkey

AlternativeProteinSources(IncludingBeansandNuts)

Beans (black, white, pinto, kidney,cannellini)

Eggs(free-range,organic)

Lentils

Limabeans

Nut butter (Almond and peanutbutter are my favorites, though

Rawwalnuts

Rawalmonds

Rawcashews

Unsaltedpistachios(undyed!)

there are other varieties, such ascashew. Whatever you choose,read the labels and make sureyou choose an organic optionwithnoaddedsugaroroil.)

Soybeansoredamame

Dairycanbeagoodsourceofcalcium,protein,andvitaminD,but itcanalsocontain toomuch fat.Sobemindfulofyourcheese selectionsand try to stickwith skim or nonfat milk. (If you are vegetarian or vegan, you can get yourcalciumfromyourveggies,especiallyleafygreens.)

Fat-freeplainGreekyogurt

Yogurtcheese

Organic string cheese (great forsnacks andwhenyou are on thego)Fetacheese

Organicskimmilk

Fresh,low-saltmozzarellacheese

Extra-sharpcheddarcheese

There are plenty of nondairy substitutes out there. Almond milk is mypersonalfavorite,butsoyandricemilkcanalsobegreatwaystogo.Justcheckthe labels—look for an unsweetened variety, as some nondairy products haveaddedsugars.

Grains

Ilovethesustainedenergythatwholegrainsgiveme,especiallyondayswhenIamworkingout.

Whole-wheat ormultigrainbread

Whole-wheat tortillasor wraps for

Quinoa

Whole-grain cereals,including steel-cutoatmeal, Shredded

Oatbran

Whole-grain crackersand rice cakes(Thesearepackaged

sandwiches

Whole-wheatpasta

Kamut, quinoa, orbrownricepasta

Wildrice

Wheat, and old-fashioned oatsWheatena (whole-graincereal)

foods and, as such,not exactly “cleaneating.” But theyalso are goodsourcesoffiber.)

OrganicProducet’s expensive, but I try to splurgewhen I can to buy foods that arepesticide-free.Theruleofthumbistobuyorganicwhenyouareeating

theskinof the fruitorvegetable to reduceyourexposure tochemicals.Apples,pears,peaches,nectarines,berries,lettuceandgreens,celery,andgrapesareatthetopofmylistfororganicfoods.

Vegetables

I use vegetables that are versatile and can be prepared in a variety of ways.Frozen spinach, for instance, can be a good choice in the winter, when goodfresh veggies are hard to find. Carrots, peppers, and kale are among thevegetablesthatworkwellcookedorraw.

Spinach

Broccoli

Collard greens (Kale, collard, andall of the dark leafy greens areterrificsourcesofcalcium—greatfor your bones as well as yourwaist!)Squash

Onions

Peppers (green, red, yellow, ororange)

Celery

Zucchini

Tomatoes

Lettuce (Buy organic whenpossible, and buy all types:

Freshgreenbeans

Asparagus

Carrots

Brusselssprouts

Eggplant

Yamsorsweetpotatoes

romaine, arugula, butter leaf,mixed greens—whatever youlike best! But avoid iceberg: itdoesn’t have the nutritionalimpact of other greens.)Mushrooms

Cucumbers

Fruits

Whenchoosingfruit,rememberthatit’salwaysbesttoeatwhatisinseason!

Blueberries

Raspberries

Strawberries

Grapefruit

Apples

Oranges

Bananas (in moderation becausebananas are relatively high insugar—andtheripertheyare,thehigher the sugar content)Avocados

Peachesandnectarines

Cherries

Melons

Tropical fruits (fresh mangoes,papaya,pineapple)

Watermelon

Spices

Spicesareagreatwaytoaddflavorandavoidsalt.Thefollowingaresomeofmyfavorites—butusewhatyoulike!Ifindthetasteforherbsandspicestobepretty individual. Experiment, but don’t force yourself to eat something youdon’tlike.Andremember,theseareguidelines—youdon’thavetowalkthrough

thegrocerystorewiththislistinhand!Freshspiceshaveaslightlydifferenttasteandflavorinfoodsanddishes,buttheyarenotalwaysavailable.Fortunately,themanyhigh-qualitydriedspicesavailablecanbringadishalive!

Cilantro

Garlic

Spicyredpepperflakes

Rosemary

Lemonpepper

Ginger

Cayennepepper

Parsley

Freshbasil

CondimentsandDressings

Withabaseofoliveoil,vinegar,andalittleDijonmustard,youcanmakemostanysauceorvinaigrette!

Extra-virginoliveoil

Canolaoil

Balsamicvinegar

Redandwhitewinevinegar

Fresh lemon (delicious squeezedover a steak or grilled chicken)SpicyFrenchmustard(Dijon)

Cream-free, vegetable-or bean-based spreads like tapenade,hummus,andbabaghanoush

Dark honey (buckwheat is myfavorite)

Maplesyrup

Fat-free plain yogurt as a base forhealthyherb-flavoredsaucesanddipsDill sauce made with plainfat-free

yogurt

MSpiceUpYourMealsinaHealthyWay!

anyprepackaged saladdressings, dips, andmarinades are full ofsaturated fats, sugar, and a long list of other ingredients that I

cannot even begin to pronounce. Avoid them by making your own!Adding spices to plain yogurt is a great, simpleway tomake a dip orsauce.AndasimpleFrenchvinaigrettecangoalongwaytoaddflavortofishandmeatwithouta lotofcalories.Hereare twoofmyfavoritesthattakenotimetoprepare.

QuickandEasyYogurtDipGreat as an alternative to hummus for dipping fresh veggies or as asubstituteformayoonyourfavoritesandwich!Combineacupofnonfatorlow-fatGreekyogurtwiththejuicefromhalfa fresh lemon, a small chopped cucumber, a small clove of garlic,chopped,andfreshherbsofyourchoice.

FrenchVinaigretteNotonlygoodonagreensaladbutadeliciousmarinadeforfish!Mixequalpartsextra-virginoliveoil,maple syrup,andDijonmustard.Add a sprinkle of fresh pepper and one chopped clove of garlic, andwhisktogether.

Drinks

Spa water (Making your owndoesn’t take much time, and itreallyfeelslikeatreat!Combinefilteredwaterwith ice and freshlemon or cucumber slices in abeautifulglasspitcher.)Sparklingwater

Organic coffee or tea (I drink teawith caffeine and also herbalteas,butavoiddecaffeinatedteasbecause of my concerns aboutthe process of removingcaffeine.) Red wine (inmoderation)

PreparedandPackagedFoods

While“cleaneating”meanspassinguppreparedandpackagedfoods,Ibelieveineverything inmoderation.Listedhereare the foods Ikeeponhand that arehealthy and quick to prepare. Keeping your home stocked with these foodsmakes it easy to sayno to fast food anddelivery.Notice that the list includesfrozenfruitsandveggies;ifyoucan’tfindtheminseason,frozencanbeagreatsubstitute—justbesuretocheckpackagelabelstomakesureyou’rebuyingpureproduceandavoidthosewithaddedsweetenersorsalt.Speakingofsalt,someoftheitemsonthislistarefairlysalty,soenjoyinmoderation.

Canned albacore tuna in water oroliveoil

Low-sodium, organic canned soups(especially Health ValleyOrganic’s no-salt-added or low-sodium choices like lentil soupandvegetablemedley)CannedorjarredGreekorItalianolives

Jarredartichokehearts

Jarredroastedpeppers

Cornichons (as appetizers beforedinner)

Whole-grain, trans-fat-free crackers(suchasWasaCrispsandKavaliRyeCrackers)Brownricecakes

Suzie’sMultiGrainThinCakes

Frozenvegetables(greenpeas,limabeans,spinach,broccoli,carrots)Frozen fruit (berry mixes forsmoothies)

Premadepastasaucesthatdon’tusesugar (read the labels) or toomuch salt Fresh whole-grainpastaandravioli(buyextrasandkeep them in the freezer)Organic,low-sodiumdelimeats

ThreeSistersOrganicOatmeal

HalfNakedOliveOilPopcorn

Green & Black Organic DarkChocolate (60 percent cacao orhigher)

PORTIONCONTROL

There are lots of little ways to control your portions when you areadjusting to a new eating plan.One ofmy favorites?Use small platesandbowlsforsnacksandnevereatoutoftheboxorbag!Youmayhave

heardthisbefore,butitreallydoeswork.OneofmyfavoritetrickswhenI’meatingsweettreatsistouseateacup—I’llplaceafewgingersnapsand a sectionof dark chocolate in a teacup and fill a larger bowlwithberriesfordesert.Itpreventsmindlesseatingandhelpsmetobemindfulofmyportionswithoutobsessing.IfIwantasecondservingofdessert,Ireallythinkitthrough.

CookingandMealPreparationTips

Asyoucansee,myfoodlistcoversalotoffood!Itrytosticktofresh,whole,nutrient-rich foods that, incidentally, don’t require as much fussing when itcomestimetocook.It’sunrealistictomakeeverythingfromscratch,andBalletBeautifulisaboutattainingahealthyandrealisticlifestyle!SowhenIdochooseand eat packaged foods, I carefully read the labels tomake sure that, like thewhole foods inmy diet, they’re high in fiber and nutrientswhile low in salt,sugar,andunhealthyfats.

Mostofthefoodsonmylistareeasytoprepare.Ingeneral,withmeats,fish,andpoultry, I do a lot of grilling andquick sautéing. I usemymom’s rule ofthumbforusing theoven:avoid it in thesummermonths,when thekitchen isalreadywarm, and roast and bakemore frequently in the coldwintermonthswhenyouarehappytoheatupthehouse.Whenitcomestocookingtime,youcan’tbeatthespeedofsteamingvegetables—orthehealthbenefits!Sautéingisfast too, but go easy on the oil, especially if you’re preparing vegetables thattendtobeveryabsorbent,likebroccoliormushrooms.Ifthegrillisalreadyhot,Ialmostalwaysthrowaveggiesideontosavetime.

Itrytobalancemydayseatingoutandeatingin,andIdon’teatwhole-wheatpastafordinner,forinstance,ondayswhenIhaveasandwichorbagelforlunch.I’ll opt for a saladorgreenswith leanprotein, andviceversa. If I don’thavetime tocookbrownrice, I’llmakequinoaorsteamor roast sweetpotatoes. Inotherwords,Iusetheprincipleofflexibilityinpreparingmealstohelpmereachmygoalseachday.

ShoppingTipsWhen buying groceries, I always startwith the fresh foods, fill upmycart,andgofromthere.

1. First stop—produce! Stocking up on lots of fruits andvegetablesistheperfectstartingpointformyhealthyshoppingcart. To make my life easier during the workweek, I includeitems likeprecutceleryandbabycarrots (a favoriteafternoonor predinner snack with hummus), peeled garlic, and organicpacked salads. I also love apples, pears, clementines, plums,andbasicallyanyfruitthatIcanthrowinmybagorcarinthemorningandeatduringthedaywhenIamout.Iknowitsoundssilly,butI’malotmorelikelytoeatfreshcitrusifIhaveeasy-to-peelclementinesonhandinsteadofnaveloranges,sothat’swhatIbuy!Thinkeasy,fast,andfresh.

2. Second stop—whole grains! I love the sustained energy thatwhole grains giveme!Carbs are good, remember? I find thatthey satisfy me even more when I mix them with a bit ofprotein and healthy fats—such as addingwalnuts to breakfastoatmeal, having some cheese, olives, or natural peanut butterwith Wasa Crisps, or eating avocado slices on whole-graintoast.

3. Nextup—high-quality,leanproteins!Myfavoritesareorganicchicken, eggs (Ikeephard-boiledeggs in the fridge to toss insaladsoreatwhileI’mpreppingameal if I’mstarving!), leancutsofredmeat,wildsalmon,lentilsoup,beans,andsnackorbreakfastfoodslikenon-orlow-fatGreekyogurt.

4. Don’t forget healthy fats! I find that eating some variety ofolive oil, nuts, and avocados every day is a key to feelingsatisfied.

5. Topupyourcartwithafewhigh-qualitytreats!Darkchocolateisoneofmyfavoritedailyindulgences.(Youknowbynowthatmy current favorite isGreen&Black’sDark, either 70 or 85

percent cacao mix.) I also really love cheese—mozzarella,sharpcheddar, andbluecheeseare all favorites.LivingBalletBeautifully doesn’tmean giving up brie (I adore triple creamcheese!),butindulgeinmoderation.Youcanhavetreatswhileliving the Ballet Beautiful lifestyle—absolutely! Again,moderationandflexibilityarekey.

MYFAVORITESNACKSANDMEALS

Breakfast:TheMust-EatMeal!

• Itrytostartmydaywithagreenteawithfreshlemon,thoughIoftenhavecoffeewithskimmilkinstead.

• Mygo-tobreakfast isold-fashionedoatmealwithwalnutsandalittlebit ofdried fruitmixed in. I adddried,naturally sweetenedcherriesandprunestomyshoppingcart.

• Fresh salad greens with mozzarella and tomatoes or grilled salmon,withwhole-graincrackersorawhole-wheatpitaandhummusontheside.Igenerallydressmysaladswitholiveoilandvinegarorabitoffreshlemonjuice.

• Iliketofinishofflunchwithfreshfruitandahotteaorcoffee.

Snacks

DependingonhowhungryIam,Ichooseoneofthefollowingafternoonsnacks: • Apieceof fruitwith some rawalmondsor cashewnuts• Acerealbowloffreshpopcornwitholiveoilandalittlesaltwithanorangeorfruitinseason.

• A few whole-grain crackers like Wasa Crisps with yogurt cheese• Sproutedcinnamontoastwithpeanutbutter(worksforbreakfastorlunch too, with fresh fruit!) • Dried fruit, especially naturallysweetenedcherriesandprunesDinner

• Iliketoincludeafreshsaladandlotsofveggies,wheneverpossible,especiallyinthesummermonths.

• Myfavoriteisorganicroastchickenwithsaladandaquickveggiesidelike sautéed or steamed spinach. On weeknights I grab a preparedchicken from a store like Whole Foods. If I have time on theweekend, I might roast a chicken or pork tenderloin from scratch,withsweetpotatoes,onions,garlic,andcelery.

• IfIwantavegetarianoption,Itrytothinkaboutprotein,especiallyifIworkedoutintheafternoon.Beansandquinoaaregreatwaystogetprotein. My brother John’s vegetarian chili with a big salad andsautéedgreensonthesideisafavoritechoice.(Seehisrecipeonpage230).

EatingOut

Eatingoutcanreallybechallengingbecausethefoodisoftenfulloffatandsaltand temptation abounds! But the principles of flexibility and preparation willhelpkeepyouconnectedtoyourBalletBeautifullifestyle,nomatterwhereyouchoosetoeat.Learninghowtomakediningoutahealthyexperienceisaskill,butonethatiseasytolearnandapply.

Beforethemeal,avoidsugarycocktails.Orderaglassofwineorjustdrinksparklingwater.Drinkingasugarydrink(withfruitjuiceorsoda)beforedinnersets you up to overeat. If you want a cocktail, have some soda water with asplashofvodkaandasliceoflime.

1. Start with a salad: Always start with a salad, avoiding the saladdressing dump that many restaurants unfortunately do by ordering

yours with olive oil and vinegar on the side. I sometimes use thistechniquewhenIorderawedgesaladatasteakhouse:getsomebluecheeseonthesideinsteadofbluecheesedressingandorderthesaladwitholiveoilandvinegar.Igettoenjoythefreshnessofthegreensandtomatoesandthetanginessofthebluecheese(whichI love!)withouttheguiltofconsumingaheavy,creamydressing. Ican thenbuild thesaladmywayandenjoyeverybite!

2. Holdthesalt:Thislittletiphaschangedmyrelationshipwithrestaurantfood. Many chefs douse their food in salt and unnecessary sodium.Whenyou’reorderingout,askthewaitertoaskthecheftoholdthesalt—andthebutter.It’sshockinghowmuchmostrestaurantsuseofboth.

3. Skipthesauce: If there isasauce inyourorder,askfor iton thesideunlessitisyourpasta.Ifitisacreamsauce,tellthemnottoevenbringit,orswapitforamarinara.

4. When in doubt, order grilled: Grilled options are almost always alighter,guilt-freewaytoenjoyyourfavoritemeatsandfish.

5. Skipthebreadandchips:Youcanlivewithoutit.Ifyouaregoingtoeatbreadwithyourmeal,requestwhole-grainanduseoliveoilratherthanbutter.Don’teatitdry!Theoilwillhelpsatisfyandtameyourappetite.

6. Orderwaterwithyourmeal:Stayhydratedtoregulateyourhunger.

7. Watchyourportions:Tryanappetizerwithasaladasameal,orsplitanentréetosavemoneyandcalories!

8. Holdoffondessert:Haveanherbal teaordecaf coffee anda sideofberriesorsorbet ifyouhave tohavedesert. Iusually justwaituntil Igethometoeatmyfavoritedarkchocolate.

9. Usesubstitutions:Remember—it’saboutsubstitution,notdeprivation.Oftenyoucanfindsomethingdeliciousthat’salsoahealthieroptionifyouaskthewaiter.Ioftenordersautéedgreenswithmyeggsatbrunchinsteadofbacon.Useyoursubstitutionprinciple!

ITravelingandEating:TwoFussyCompanions

tcanbeoverwhelmingtomakegoodfoodchoiceswheneatingoutortravelingmakessomanyoptionsavailable.Ialwaysfindthatsticking

toaversionofwhatworksformeathomekeepsmelookingandfeelingmybestwhenIamonthego.Travelingandflyingespeciallycanbeincrediblydehydrating.Ialwaysmakeanefforttodrinkextrawaterontraveldaystomakeupforthelossoffluids,andImakesureI’meatingbecauseI’mhungry,notbecauseI’mtiredandthirsty.

Breakfastcanbeoneofthemostconfusingmealswhenyoutravelbecauseofthevastandoverwhelmingarrayofchoicesonhotelbuffetsandmenus.Unlessit’saspecialoccasion,Idon’taltermymealsdramaticallyjustbecauseIamontheroad.Thishelpskeepmyweightsteadyandpreventscrashesfromspikesinbloodsugar.Theconceptherealsoappliestoworkingout:youdon’thavetoditchyourworkoutbecauseyouareinahotel.Justmodifyitandworkwithyoursurroundings.Iwilloftenchooseaplainlow-fatyogurtsprinkledwithrawalmonds(broughtfromhome!)asasourceofproteinandfat,withsomefreshfruitandasliceofwhole-graintoast.Bewaryofflavoredyogurts—mostarefullofsugar,sometimesevencornsyrup.Fresh-cutfruitorhard-boiledeggsaregoodoptions.Andcoffeeortea,ofcourse!

Iusuallybypassthestandardbreakfastmeat(salty)andjuice(extrasugar)andoptforhardygrains,yogurt,andfreshlocalfruitinstead.WhenI’mtraveling,thishealthyanddeliciousfruit-filledbreakfasthelpsmepowerthroughmymorningBalletBeautifulexercisesandleavesmefeelinggreatuntillunch.Forlunchanddinner,Ilookforfreshsaladsandlotsofvegetables,withleanproteinslikechickenorfish.IalsoaskforsauceordressingonthesidesothatIcancontroltheportion.

Oneofthedifficultiesintravelingistheunknown,butsmalltrickslikethesecanmakeallthedifferenceinkeepingyourweightconsistent.HealthyBalletBeautiful-stylemealswilldowondersforyourenergylevelandyourwaistbykeepingyouenergizedandsatisfiedandyourmetabolismhumming,evenwhenyouareonthego.

Chapter9

PuttingItAllTogether

WhataBalletBeautifulWeekLooksLike

e have talked a lot about finding balance and satisfaction in yourdiet. Forme,mixingwhole grains with healthy fats, protein, andfresh fruit and vegetables at every snack ormeal is the key. Thischapter is going to show you how to bring your Ballet Beautiful

kitchentolifethroughdelicious,wholesomemealsinaformatthatmayhelpyouthinkabouthowtoeatmorefrequently,makesensiblesubstitutions,andstayontrackwithhowyoufeel.

Belowyou’llfindSevenDaysofSnacksandMeals—allflexibleandeasytoprepare. I’m also including sampleworkouts for an ideal,moderate, and lightweek so that you can start to envision how to incorporate your new BalletBeautifullifestyleandworkoutintoyoureverydaylife!

AlthoughItendtoeatthesamebreakfast,Ihaveofferedsomeotherhealthyoptionsthatwillleaveyoufeelingenergeticandsatisfied.Andremember,don’tskip breakfast!When I’m on the run, it’s hard forme to find time to preparelunch—though,asImentionedinthepreviouschapter,Idotendtoeattwolittlelunchesspacedoutthroughtheafternoon.Considertheseoptionsandthenaddinyourownalternatives.

I have the most fun and variety with dinner. I do eat out often, but I’veincluded my Flash Cooking Tips to help you prepare meals that are simple,quick, anddelicious—whether you are cooking just for yourself or for friendsandfamilytoo!

SevenBreakfasts

1. Old-fashioned oatmealwithwalnuts and fresh blueberries. This ismygo-to on dayswhen I am training. If you can’tmanage old-fashionedoats because you’re traveling or you’re very short on time, try theinstant oats from 3 Sisters—an ideal substitution because it has noadded sugars or preservatives. Note too that even Starbucks sellsoatmealthesedays,whichmakesiteasiertoeatwellontheroad!

2. Twohard-boiledeggswithonesliceofwhole-grain toastdrizzledwitholiveoil andhalfagrapefruitoranorange.Youcanboil theeggs thenightbeforetosaveontime!

3. Plain,fat-freeGreekyogurtwithwalnutsandfivedriedpittedprunes.

4. Awhole-grainEnglishmuffinwith yogurt cheese and fresh berries. Ifyouarerunningoutthedoor,wrapitinaluminumfoil—theheatofthetoastedmuffinswillmeltthecheese.Yum!

5. Wheatena cereal with raw almonds and raspberries. I sometimes addold-fashionedoatmealtothemix.

6. Onesliceoftoastedwhole-grainbreadorawhole-grainbagelwithhalfanavocadodrizzledwitholiveoil,seasalt,andredpepperflakes.

7. TwobrownricecakesorWasaCrispswithfreshpeanutoralmondbutterand an apple or pear. I’m not necessarily advocating crackers forbreakfast,butwhenyouarerushingthisreallydoesthetrick!

SevenMidmorningSnacks

Idon’tfindthatIneedasnackmidmorningeveryday—it’sallabouthowearlyIgetup.Herearesomeofmylightergo-toswhenhungerstrikes!

1. Apieceoffruitandtea

2. Ahandfulofraw,unsaltednuts3. Whole-graincrackersorrawveggieswith hummus 4. An avocado with olive oil and sea salt over quinoa5. Halfasmallbranmuffinwithtea6. ThreeSuzie’sThinCakeswithaglassofalmondor skimmilk7. Half awhole-wheat pitawith low-fatgoatcheeseandhoney

SevenLunches

Iloveavegetariansouporabigsaladforlunch!InthesummermonthsImightswapthechiliforagazpacho.

1. A large green salad with grilled chicken, tomatoes, fresh mushrooms,andredpeppers,andwhole-graincrackers(Thisisgreatafteramorningworkoutwhenyourbodyneedstheextraprotein.)2. Spinachsaladwithgrilledsalmon,cucumber,tomatoes,andredonions,andasmallwhole-grain roll 3. Lentil soup with an apple or pear and yogurt cheese4. Vegetarianchiliwithasideofsteamedgreens5. Toastedwhole-grainbreadorhalfawhole-wheatbagelwithnaturalpeanutbutterandapieceoffruit6. Two-eggomeletwithonionandtomatoes,agreensalad,andwhole-graintoast7. Eggplantratatouilleoverquinoa

SevenAfternoonSnacks

1. Anorganicapplewithahandfulofrawalmondsandabrownricecake2. Celeryandcarrotslicesorwheatcrackerswithhummus3. Fiveto10olives with cherry tomatoes 4. Air-popped popcorn with sea salt andoliveoil,andfreshfruit5. Ahard-boiledeggandgrapetomatoes6. Dry,roasted, unsalted peanuts and five pitted prunes 7. Leftover cookedveggiesfromlastnight’sdinner

SevenDinners

Imix thingsupabitbymakingsure Idon’teatanentrée salad for lunchanddinnerorsouptwiceinoneday!

1. An entrée-size salad with romaine lettuce, tomatoes, avocado, andcannedtunainoliveoil2. Roastchickenwithafreshgreensaladwithmushrooms and avocado and steamed broccoli 3. Baked or Grilledsalmonwithsteamedorsautéedgreens,sweetpotatoes,andasidesalad4. Roastedvegetableswithbakedflounderinoliveoillemonsauceanda fresh tomato-avocado salad 5. Whole-grain pasta with fresh tomato

andbroccolirabe,withalargegreensaladontheside6. GrilledLondonbroil with grilled onion, squash, and zucchini slices and steamedasparagus7. Vegetablesoupwithsteamedbroccoliandquinoaavocadosalad

SevenDesserts

1. Two to threeouncesofahigh-qualitydarkchocolatebar2. Abowloffreshberriesor fruit, toppedwithyogurt3. Analmondmilkand freshberrysmoothie4. Bakedcinnamonappleswithwalnuts5. Afewbitesofafavoritecheesewithredwine6. Twotothreegrahamcrackerswithskimoralmondmilk7. AfewMi-DelGingerSnapswithhotherbaltea

SampleWorkouts—AGuidetoBuildingYourNewBalletBeautifulBody!

ThesamplemealsabovearetheperfectaccompanimenttoyourBalletBeautifulprogram,nomatterwhatyourfitnesslevelatthistime.NowI’llgiveyouafewideas on how to put your work from Part II together with your healthy newlifestyletomaximizeyourBalletBeautifulbody!

These combinations are organized into three categories: an ideal week(workoutsonfivetosixdays),amoderateweek(threetofourworkouts),andalightweek(onetothreeworkouts).Weallarebusy,sofromweektoweekmanyofusshiftfromidealtomoderatetolight,thenbackagain.Rememberthatevenon days when you cannot work out you can stick with your Ballet BeautifullifestylebysimplyeatinghealthyandstickingtothefoodlistsinChapter8.UseyourBalletBeautifulprinciplestoguideandgroundyou.Then,whenyouhavemoretimetoworkout,youcanmaximizeyourresults!

AnIdealWeek

Wedon’tliveinanidealworld,butyoucanworktomaketimeinyourlifeforanidealweekwithBalletBeautiful!Theresultsfromtheseworkouts,donetwo

tothreeweeksinarow,willbemorethanwortheveryminuteofyourtime.

Fivetosixdays:60-MinuteClassicBalletBeautifulWorkout:This ismypersonalworkout,andIlovethewayithaschangedmybodyandkeptmestrongbutgraceful!

Or:Threedays:ClassicBalletBeautifulWorkoutTwotothreedays:FullBlastSeriesWorkout

AModerateWeek

Threedays:60-MinuteClassicBalletBeautifulWorkoutOr:

Twodays:60-MinuteClassicBalletBeautifulWorkoutOneday:FullBalletBeautifulBlastSeriesWorkout

ALightWeek

Fivedays:15-to30-MinuteBalletBeautifulWorkout:Evenifyoubarelyhavetimeforworkingout,IrecommenddoingalittleeverydaytostayconnectedtoyourBalletBeautifulbodyandhelpyoukeepyourfocustoo.Doingashort,15-MinuteBlast four to fivedaysaweek isagreatway toapproach theprogramwhenyou are really tight on time.Or if you canonly squeeze in twodaysofworkouts,tryfortwo15-MinuteBlasts;eventhiswillremindyourbodyhowtokeepitstoneandstrength.Andifyoucanmanagetoworkout30minutesaday,evenbetter!

AMYONBALLETBEAUTIFUL

Amysays,“Ihavea littleone,and Iamexhaustedall the time, so it’shard forme to find an hour towork out.With Ballet Beautiful, I canmaketimefor15minutes.TheBlastsenergizeme,andIoftenwilldoa

secondBlastandstretch it to30minutesondayswhenIdidn’t thinkIhaditinme!OneBlastoraportionoftheClassicWorkoutfivedaysaweekisacommitmentthatIcankeep,anditinspiresalotofconfidenceinmyself!”

Here’sasampleschedulefromoneofAmy’sweeks:

Monday: Ballet Beautiful Full-Body Blast, with Swan Arms if there’sextratimeTuesday:BalletBeautifulPliéSeries,withaFull-BodyBlastwhen there’s time Wednesday: Ballet Beautiful Bridge Series and theReverseBridgefromtheClassicWorkoutThursday:AbsWorkoutfromtheClassic and theArabesqueSeries from theBlast Friday: Inner andOuterThighSeriesfromtheClassicandSwanArms

Nowthatwehavetheworkoutsdown,let’stalkabouthowtomakeithappeninyourBalletBeautifulkitchen!

BalletBeautifulRecipes

WhenIpreparefoodformyself,Ialwaystrytokeepitassimple,fresh,andfastaspossible!Iamnotachefandhavenoprofessionaltraininginthekitchen.Idolove great food and enjoy rewarding my body with fresh, healthy meals—especiallyafterahardworkout!Ihavetwodifferentstrategiesforcookingthathelp me balance my busy schedule with fun, nutritious, stress-free meals:1. “Flash cooking” forweeknights: Flash-cookedmeals are quick and easy toprepareusingacombinationofhealthypreparedfoodsandfreshlocalfruitsandveggies.

2. Health-conscious homemade meals: When I have more time, I makefresh,delicious,health-consciousmealsfromscratch.

Flash-CookingRecipes

Iamanexpertat flash-cooking,andIencourageallofmyclients to learn this

easycookingstrategy!Flash-cookingletsmesavecaloriesandmoneybyeatingat home without spending hours in the kitchen. I work within my eatingprinciplesandusehealthypreparedfoods,likeanorganicroastchickenorfreshwhole-wheatravioli,andcombinethemwithfreshvegetablesthatIcanpreparequickly,likeagreensaladorsteamedspinach.Herearesomeofmyfavoritego-toflashrecipesfordinnerandlunch.

SliceandServeaPrecookedOrganicRoastChickenwithGreenSalad

You can make green salad with whatever is in the kitchen: tomatoes, babycarrots, celery, and sunflower seeds for crunch. A side of fresh apple or pearslicesandsharpcheddarcheesecompletesthisspeedy,healthymeal.

GreenSalad

SERVESTWOTOFOUREnoughlettucegreenstoservetwotofourpeople½cupchoppedtomatoesorahandfulofgrapetomatoes,washed2stalksofcelery,diced

6babycarrots,diced1tablespoonroastedsunflowerseeds,nosaltOliveoilSeasaltFreshlygroundpepper1freshlemon2apples,slicedor2pears,slicedSharpcheddarcheese,forgarnish1.Mixthesaladingredientsinalargebowl.Tosswitholiveoil,salt,andpepper.Squeezethejuiceofthelemonoverthesalad.Tossagainandserve.

2.Slicetheroastchickenintoquartersandpresentonaplate.Servewithappleorpearslicesandsharpcheddarcheese.

Note: If I choose toeat the skinon thechicken, Iwon’teat thecheese,andviceversa.

ServeWhole-WheatRavioliwithSauteedSpinach

SERVESFOUR1packageoffreshBertoliniwhole-wheatravioli(oryourownfavoritebrand—WholeFoodshasagreatversion!)1jaroffreshtomatosaucefromyourlocalgrocerormarket(Remembertoreadthelabelandavoidaproductwithaddedsugarandhighsodium!)parmesancheese,forgarnish

2packagesoforganicfrozenspinachor1boxoforganicbabyspinach1headofgarlic(Note:Ifyouarereallypressedfortime,buypre-peeledgarlic.Itdoesn’ttasteasgood,butitdoesthetrickandsavesatonoftime!!)1.Boilanddrainthepasta.Coverwiththejarredsauce.Topwithparmesancheeseandserve.

2.Sautétheheadofgarlicinoliveoilovermediumheatuntilgoldenbrown.Addthespinachandcookuntilwarmandtender.Addfreshlygroundpepperflakes.

MakeSaladYourEntrée!

Quick,healthy,anddelicious—anentréesaladistheperfectflashmeal!Yougetallofyourveggies,vitamins,andantioxidantsplusleanproteininonebowl.AnentreesaladisoneofmyfavswhenIamshortontime.It’sgreatforyourfiguretoo! If you keep your fridge stocked from the Ballet Beautiful shopping list,you’llalwayshaveingredientsonhandforquickandeasyentréesalads.Theserecipeswillgetyoustarted;ifyouwanttogetcreative,youcanalwaysstartwithabaseofgreensandaddveggies,leanproteinlikechickenorfish,andasimpledressingofvinegarandoil(threepartsoiltoonepartvinegar).

SaladwithTunaandAvocado

SERVESTWOTOTHREE

Ilovethecombinationofsaltyandsweetinthissalad!Itmakesagreatentréeonaweeknightoraterrificlunchonasummerday.Themixofprotein,fiber,andhealthyfatshelpsmybodyrecoverfromahardworkout.Plus,it’seasytofindtheingredientsatanymarketandtostorethemathome!

1boxorganicmixedgreensorspinach1canItaliantunainoliveoil1ripeavocado2smallcucumbers,diced¼cupdriedfruit,diced(whateveryouhave—driedcherries,raisins,evensliceddriedpears!)12rawalmonds,diced

FreshlygroundpepperBalsamicvinegarOliveoil

1.Placethesaladgreensinalargebowl.Topwiththetuna,includingtheoilfromthecan.

2.Slicetheripeavocadoontopandsprinklewiththedicedcucumbers,driedfruit,andalmonds.

3.Grindfreshpepperover thesaladandsplashwithBalsamicvinegar.Tossandservewithfreshlytoastedwhole-grainbreaddrizzledwitholiveoil.

ScrambledEggswithPeppersandOnionsandSalad

SERVESTWOTOTHREE

I love this meal when I am eating late. It’s satisfying, quick, and easy anddoesn’tkeepmeawakeatnight!Whenitcomestosautéingveggieswitheggs,you can get creative. I’ve used peppers and onions (as with this recipe), butalmost any vegetables in your fridge can make for a tasty addition to eggs,includingtomatoes,mushrooms,zucchini,orevenfreshbasilleaves.

½sweetonion1tablespoonoliveoil(Rememberoursubstitutionprincipleofoliveoilinplaceofbutter?Hereyouseeitinaction.)2Italianpeppers

6organiceggs(Ialwayseatthefulleggwithyolk—eggwhitesdonotdoitforme!)Freshlygroundpepper

Handfulofsaladgreens1smallfreshtomato,chopped1tablespoonBalsamicvinegar1.Choptheonionandsautéinoliveoilovermedium-highheat.Wash,de-seed,andslicetheItalianpeppers(preferablyorganicorfromyourlocalmarket).Mixintheeggsandcookovermediumheat.Addpeppertotaste.

2. In a separate bowl, prepare the salad greens and top with the choppedtomato(again,preferablylocal).Inthewinteryoucanusepearslicesorevencitrus, likeorange slices.Coatwitholiveoil,Balsamicvinegar, andpepper.Toss.

Flash-CookYourLunch!

Here are someofmy favorite recipes for fast, healthy lunches thatwill reallysatisfyyou!Notethatleftoversfromthepreviousnight’shealthymealcangoalongwaythenextdayandsavealotoftime.

FreshMozzarellaSaladwithTomatoesandHard-BoiledEggs

SERVESTWOTOTHREE

I love this saladon theweekends! It’s filling, fresh, and tasty—aperfect lightlunch!

1headfresh,organicbutterleaflettuce4freshbasilleaves1large,vine-ripened,organictomato1smallshallot2hard-boiledeggs4ouncesfreshmozzarella1tablespoonoliveoil1tablespoonBalsamicvinegarFreshlygroundseasaltandpepper2whole-grainEnglishmuffins1.Washandtearthelettuceandbasilleavesandplacetheminalargesaladbowl.

2.Chopthetomato,shallot,hard-boiledeggs,andmozzarellaandaddthemtothebowl.CoatwiththeoliveoilandBalsamicvinegarandsprinkleonalittleseasaltandpepper.Toss.

3.ServewithtoastedEnglishmuffinhalvestoppedwitholiveoilandadashofseasalt.

BroccoliRabeandTomatowithQuinoa

SERVESTWOTOTHREE

This is another favorite lunch recipe that letsmebuildoff of leftovers. If youdon’t have cookedbroccoli rabe in the fridge, you canquickly steamor sautéspinachorkalewithafewcherrytomatoesforthesameeffect!

2cupsquinoa(makesuretorinseitwellbeforeusing)1tablespoonoliveoil1avocadoSeasalt1lemonLeftovercookedbroccolirabeandtomato1.Bring4cupsofwatertoaboilandaddthequinoa.Cover.Lowertheheatandsimmeruntilthewaterisabsorbed,about15to20minutes.Inthemeantime,choptheavocado.

2.Addtheoliveoiltothequinoawiththechoppedavocado,thejuiceofhalfalemon,andseasalt.Serveinsoupbowlsandtopwithleftoverbroccolirabeorotherveggies.

Hard-BoiledEggswithWheatToastandFruit

SERVESONE

Thismeal isquickandeasyandalsovery light. It’sgreat forbreakfaston theweekends,andI loveitfor lunchtoo.Itwillenergizeyouwithoutmakingyoufeelstuffed!Youcanalsouseleftoverveggiesoryogurtcheesehereinplaceoftheeggs.

2hard-boiledorganiceggsFreshlygroundseasaltandpepperWhole-graintoast,1sliceOliveoilFreshfruit,inseason(anapple,apear,asmallbowlofberries)1.Hard-boilandpeeltheeggs.

2.Mashwithaforkonaplateandmixwithsaltandpepper.

3.Toastthebreadanddrizzlewitholiveoil.Servewithfreshfruitandamugofhotteawithlemon.

Health-ConsciousHomemadeMeals

HereareafewofmyfavoritedishesthatImakeondayswhenIhavemoretime.Enjoy!

ChickenwithMustardandGarlicandSteamedAsparaguswithaCucumberTomatoSalad

SERVESTWO

Themustardandgarlicinthischickenrecipeaddtonsofflavorwithoutalotofextracalories.Withsomeveggiesandsalad,thisismyfavoritekindofmeal!Inthe winter I would swap out the asparagus for roasted Brussels sprouts orcauliflowerandbabycarrotsandthrowitallintheoventogether.

2organicchickenbreastswithskin2tablespoonsDijonmustard4clovesgarlicFreshasparagus2smallcucumbers1large,organic,vine-ripenedtomato3medium-sizedcarrots,washedandpeeled1tablespoonoliveoilBalsamicvinegarFreshlygroundpepper

1.Heattheovento400degrees.Washandplacethechickeninanoven-safebakingdish, skin side up.Drizzlewith olive oil and freshly groundpepper,then coat each chicken breast liberally with mustard.Mince the garlic andsprinkleoverthechicken.Bakefor30minutes.

2. Steam the asparagus in a pot of boilingwater for twominutes. Removefromthepotandrinsewithcoldwater.

3. Chop the cucumbers, tomatoes, and carrots. Place in a bowl and drizzlewitholiveoilandBalsamicvinegar.Addfreshlygroundpepperandtoss.

RoastedSalmonwithTomatoesandOlives,SweetPotatoes,andSteamedSpinach

SERVESFOUR

Ilovesalmon!It’sgreatforyourskin,andforyourwaistlinetoo.WhenIeatout,Ialwayslookforsalmononthemenu,andit’safavoritetoprepareathome.

2medium-sizedsweetpotatoes1medium-sizedsweetonionOliveoilSeasaltFreshlygroundpepper1½poundswildsalmon,organic,cutinto½poundor¾-poundpieces¼cupofyourfavoritehigh-qualityolives(Ilookforlow-sodiumpittedversions)½cupgrapetomatoesoronewholetomato,chopped1boxoforganicspinach

1.Heat theovento400degrees.Cube thesweetpotatoandchoptheonion.Combine in a roasting pan and drizzle with olive oil, sea salt, and freshpepper.Bakefor45to50minutes.

2.Rinse the salmonandplace it in a bakingdishwith theolives andgrapetomatoes(orchoppedwholetomatoes).Drizzlewitholiveoil,onbothsidesofthe fish, and finish with freshly ground pepper. Bake 20 minutes at 400degrees.

3.Meanwhile,steamahandfulofspinachuntilitissoftandstillarichgreencolor. (As it overcooks, spinach turns darker.) (Note: Kale makes a greatsubstituteforspinachhere.)

VegetableSoup

SERVESFOUR

This vegetable soup is one of my favorites, especially in the winter months.Servewithwhole-graincrackers,freshfruit,andsharpcheddarcheese.

1largesweetonion3stalkscelery½smallcabbage1pintcherrytomatoes1cupfreshtomatoes,diced1cupbutterorbabylimabeans1cupgreenpeas1cupokra1cupgreenbeans,sliced1largebakingpotato,diced¼cupfreshparsley,chopped4tablespoonslightsoysaucePinchfreshgroundpepper

Pinchseasalt

1.Bringtwoquartsoffilteredwatertoaboil.

2.Finelychoporblendtheonion,celery,andcabbagetocreateathickbaseforyoursoupandaddtotheboilingwater.

3.Addthecherrytomatoesandtomatoes,finelychoppedbutnotpeeled.Mixwellandcookonmediumheat.

4. Add all remaining ingredients. Simmer slowly and add filtered water asneeded,stirringoftenfortwotothreehours.

Gazpacho

SERVESFOURTOSIX

Gazpacho is a favorite during the summer months. It’s not enough for a fullmeal, but it makes a great starter to a light, healthy meal of grilled fish andvegetables!

½largesweetonion½cupfreshtomatoes,peeledandseeded½cupgreenpepper½cupcucumber½cupcelery½clovegarlic2cupstomatojuice1teaspoonWorcestershiresauce3tablespoonsricewinevinegar3tablespoonsoliveoilFreshpepperSeasalt

1.Finelychopallofthevegetables.Minceandaddthegarlic.

2. Add the tomato juice to the vegetables, along with the Worcestershiresauce, ricewine vinegar, and olive oil. Season to tastewith freshly groundpepperandseasalt.

3.Mixwellandrefrigerate24hoursorovernightinaglasscontainer.Enjoyservedcoldinchilledbowls.

PastawithBroccoliRabeandTomato

SERVESFOUR

Myhusbandintroducedmetobroccolirabe—hisfamilyispartItalianandwow!Dotheylovebroccolirabe!OnceItriedit,IrealizedthatIloveittoo!It’snowastaple of our weekly meals. The leafy dark greens are full of vitamins,antioxidants, fiber, and calcium. Look for it as a side when eating at Italianrestaurants.

1boxwhole-wheatpasta(spaghettioryourfavoritekind)1headbroccolirabe2large,vine-ripened,organictomatoes1headgarlic1teaspoonredpepperflakes1lemonOrganicmixedsaladgreens½redonion,chopped1tablespoonoliveoilFreshlygroundseasaltandpepperParmesancheese,forgarnish

1.Boilthespaghettiforfiveminutesoruntilalmostcooked—aldente.Drain,reservingaquarter-cupofthewater.

2.Rinseandchopthebroccolirabeandtomatoes.Chopthegarlicandsautéovermedium-highheatuntilgoldenbrown.

3.Slowlyaddthebroccolirabetotheoliveoilandgarlic,stirringasyougo.Turntheheatdowntomediumandaddthequarter-cupofpastawaterandthepepperflakes.Stir,thencoverforthreeminutes.

4.Addthechoppedtomatoes,thepepper,andadashofseasalt.Stirandaddthejuiceofhalfalemon.Cover,turntheheatdowntolow,andsimmerfor15minutes.

5. Turn off the heat andmix in the pasta. Serve toppedwith freshly gratedparmesan and pepper. (Note: Spinach makes a great substitution for thebroccolirabe.)6.Assemblethesaladgreenswithone-quarterofathinlyslicedred onion. Top with freshly ground pepper and a dash of sea salt. Add 1

tablespoonofoliveoilandthejuicefromtheotherhalfofthelemon.Tossandserve.

Pan-SearedFlounderwithRoastedBrusselsSproutsandSautéedKale

SERVESFOUR

It’s hard to beat fresh flounder! It’s a light, flaky fish without a lot of fishyflavor.PairedwithBrusselssproutsandkale,itreallytastesterrific!

2poundsfreshwildflounder,washedanddried,cutinto½-poundpieces1lemon3medium-sizedorganiccarrots½poundorganicBrusselssprouts¼cupwalnutsOrganickale,onebunch6clovesgarlicOliveoilFreshlygroundpepper1.Heattheoliveoilinastovetoppan.Placetheflounderintheoilandsprinklewiththepepper.Addlemontotaste.Cookeachsideforthreetofourminutes,oruntilgoldenbrown,overmedium-highheat.

2.Preheatovento425degrees.WashandslicethecarrotsandcuttheBrusselssproutsinhalf.Chopthewalnuts.Combineeverythinginalargepanwiththeoliveoilandbakefor35minutes.Stirasneeded.

3.Rinseandchop thekale andchop thegarlic.Sauté thegarlic inoliveoilovermedium-highheat,add thekale,andcookuntilgoldenbrown.Stirandaddfreshlygroundpepperandseasalt.

BabyButterBeans

SERVESFOUR½cupsweetonion,chopped1stalkcelery1pintlimabeansor16oz.packageoffrozenlimabeans1tablespoonoliveoilSeasaltFreshlygroundpepper1.Inasaucepan,cover½cupfinelychopped,sweetonionand1stalkfinelychoppedcelerywithfilteredwater.Bringtoaslowboil.Cookabout5minutes.

2.Pour1pintshelledlimabeansorone16ozpackageoffrozenlimabeansinwithonionsandcelery.Coverwithwater.Cook45minutesonlowheatuntilbeansaretender.

3.Seasonwith1tablespoonofoliveoilandasprinkleofseasaltandfreshlygroundpepper.

CollardGreens

SERVESTHREETOFOUR

1headcollards

Oliveoil2teaspoonswhitewinevinegarorsweetpickles

1.Chooseafreshgreenheadofcollards.Usingkitchenshears,cutoffleavesand rinsewell.Theheavy leaf stemsmaybecutout and leaves chopped insmallpieces.Sautetheseinalightcoatingofoliveoil.

2.Afterleavesarelimp,addasmallamountoffilteredwaterandsteamabout20minutesuntilleavesaretender.

3.Seasonwith2teaspoonswhitewinevinegarorsweetpickles.

AndWhenIFeelLikeBaking!...

AppleCrumble

SERVESTHREETOFOUR

This isn’t just a tasty, healthy dessert—it’s also a great breakfast treat! UseleftovercrumbleasatoppingforoatmealonSundaymorning—it’sincredible!

4medium-sizedfarmstandapples1lemon2tablespoonsbutter1tablespoonoliveoil2tablespoonsdarkbrownsugar¼rolledoatsorunsweetenedmuesli¾cupchoppedpecans

1.Washandslicetheapples.Coverwiththejuiceofthelemon.

2.Meltthebutterinasaucepanandaddintheoliveoil,brownsugar,andoats.Removefromtheheatandmixwithafork.Addpecans.

3.Coattheappleswiththecrumblemixtureandtransfertoabakingpan.Bakefor35minutesat375degrees.

TheBalletBeautifulFriendsandFamilyRecipes

IlovesharinghealthyrecipesandtipswithmyBalletBeauties!Belowaresomeofmyfavoritesthattheyhavesharedwithme.

John’sVegetarianChiliRecipe

SERVESFOURTOSIX

MyolderbrotherJohnisaterrificchef.EverythingthathecooksisgreatbutIespeciallylovehisveggiechiliondayswhenitiscoldoutside!Heservesitwithcornbread, but when I make it at home I generally serve it with a salad andwhole-grainbread.Onepotwilllastseveraldays.

Oliveoil1largeonion,diced1redororangepepper,diced4or5clovesgarlic,chopped1canblackbeans,drained1cankidneybeans,drained1candicedtomatoes1canstewedMexicantomatoes(jalapeños,garlic,cumin),mashed1canvegetablebroth1packageMcCormick’sChiliMixCumin(optional)Chilipowder(optional)Blackpepper(Note:JohnandIdon’tmeasure—weestimate!)2jalapeños

1.Heat theoliveoilonmedium-highheat,add theonion,andsauté for twominutes.Add the diced pepper and cook for another three or fourminutes,untilthepepperissoft.Addthegarlicandcookforanother30to60seconds,until the garlic is fragrant. Add the beans, tomatoes, broth, and chili mix.Cookonmediumhighuntilthechilistartstoboil.Reduceheattomedium.

2.If thechili is toorunny,cookuncovered.If itseemsperfect, turntheheatdownlowandcookcovered.(Chilicanscorch,sodon’tcookitontoohighaheat).Ifindthat thereisn’tenoughflavorfromonepackageofchilimix,soaddcumin,chilipowder,andblackpeppertotaste.Cookfor20to30minutes.Chilidoesseemtogetbetterthelongeritsimmers.

3.Thisrecipeisreallyflexible.Forexample,youdon’thavetousetwokindsof tomatoes—they can both be diced plain tomatoes or they can both bestewedtomatoes.Thinkyourchilineedsmoretomatoes?Addanothercan.Ifyou like a little heat, add some chopped jalapeños. Don’t want to use aMcCormick’s mix? Make up your own spice mix—chili, cumin, oregano,garlicpowder,onionpowder,etc.Cookinglikethisisanart,notascience.Dowhateveryoulikebest!Maybeaddsomechipotlepeppers togiveyourchilithatsmokiness.Beeraddsgreatflavortoo—justpoursomein!

Romy’sLentilSoup

SERVESFOURTOSIX

Romy swears that Ballet Beautiful and her lentil soup were the keys to herincrediblepost-babyBalletBeautifulbody!I’mmakinghersoupnow,andIloveittoo!

Oliveoil1yellowonion,chopped1teaspoonseasalt3or4carrots,chopped

bunchcelery,chopped2organicveganbouilloncubes(IlikeRapunzelSeaSalt)SeasaltCayenneTurmericCoriander16ouncesFrenchlentils,rinsedBayleavesKale(lacinatooryourfavorite)1.Addsomeoliveoilandthechoppedyellowoniontoalargesouppotatmediumheat.Sprinklewiththeseasaltandlettheonionsweatdown.

2.Addthecarrotsandcelery.Leteverythingcookdownonmediumheat.Addthe vegan bouillon, sea salt, some cayenne, a couple of dashes of turmeric,andsomecoriander.

3.AddtheFrenchlentilsandafewbayleavestothepotandcoverwithwater.Leteverythingcookdown.Keepwatchingandstiroccasionally.

4.Afterthelentilshavecookeduntilsoft(aboutahalf-hour),addthekale.

5.Whenthesoupisalmostfinished,addaheavydrizzleofgoodextra-virginoliveoil to thepot for richness and flavor.You can even add a tinydrizzlewhenservingandatinypinchofseasalttotaste.Enjoy!

Ashley’sBakedKaleSnack

SERVESTWO

This isoneofmyfavoritesnacks.It’ssuper-easytomakeandreallynutritioustoo!

1headkale(anytypeyouprefer),washedandcompletelydried1-2tablespoonsoliveoilSeasalt

1.Cutthekaleupintobigpiecesandtossitwiththeoliveoiluntiltheleavesarecoated.Spreadthekaleonabakingsheet.

2.Bakeat350degreesfor15to20minutes,oruntilcrispy.Removefromtheovenandlightlysprinklewithseasalt.

Eliza’sToastedSnack

SERVESTWO

MyfriendEliza’stoastrecipe,afavoritewithherdaughter,isgreatforaquickandsatisfyingsnackorasasidealongwithvegetablesoupforlunch.Foratouchofsomethingsweet,addalittlehoneyontop.

MultigrainbreadExtra-virginoliveoilSeasalt

1. Take several slices of a multigrain bread and lay them out on a bakingsheet.Sprinklesomegood-qualityextra-virginoliveoiloverthebreadslices,thensprinkleonsomeseasalt.

2.Heat thebreadat200or250degreesuntil it’s soft andwarm,usually10minutes.

3.Cutuptheslicesandenjoyagreatsnack!

MyDad’sDeviledEggs

SERVESFOUR

Iborrowedthisonefrommyfather—it’saclassicsouthernsnack!Perfectforacocktail or tailgate party, deviled eggs provide lots of proteinwithout a lot ofextra calories and fat. I love them so much that I served them with pinkchampagneatthecocktailhouratourwedding!

6hard-boiledeggs,peeled1tablespoonspicybrownmustard¼cupreduced-fatmayonnaisewitholiveoil1teaspoonwhitevinegar2tablespoonssweetpicklerelishPaprika1.Cutthepeeledeggslengthwiseinhalf.Removetheyolksintoabowl.Settheeggwhitesectionsaside.

2.Mash the yolkswith a fork. Add themustard,mayonnaise, vinegar, andpicklerelishandstiruntilwellmixed.

3. Using either a fork or spoon, stuff the egg white halves with the yolkmixture.Sprinkleeachegghalflightlywithpaprika.

David’sQuickShrimpSaganakiwithSun-DriedTomatoes

SERVESFOUR

My brother David doesn’t eat meat. He loves seafood, and this is one of hisfavorites.Ilovethissimplifiedversionofasuper-tastyGreekdish.

18-12-ouncejarofsun-driedtomatoesinoil6ouncesfetacheeseinbrine2-3pinches(totaste)freshherbssuchasparsley,basil,oregano,thyme,anddill1poundshelled,deveinedshrimp½lemon(optional)

1.Chopthesun-driedtomatoesandfetacheeseintosmallpieces.

2.Chopthefreshherbsveryfine.Mixalltheingredientsandplaceinabakingdish.Notethatsomeoilfromthesun-driedtomatoeswillmixwiththedish.(Thisisagoodthing!)

3.Bake at 375 degrees for 20minutes, or until shrimp is cooked and pink.Squeezelemonjuiceoverthetop.Serveoverpasta,overrice,orwithbread.

Suzanne’sBakedFishwithGarlicandGinger

Suzanneisabusymotheroffive.Shesharedthisrecipewithmeasthefeatureofoneofhergo-tohealthymeals.Combineitwithagreensaladorsautéedorsteamedgreens and a baked sweet potato andyouhave a powerhousehealthymeal!Andit’sdelicious—likeeatingoutbuthealthierandcheaper.

Putintoafoodprocessor:

½teaspoonfreshgingerroot2clovesgarlic2greenonions1cupcilantro2tablespoonsoliveoil

4teaspoonsmaplesyrup

1.Spreadthismixtureontopofthefishinaslightlyoiledpan.

2.Sprinklewithsalt.Putaluminumfoiloverthepan.

3.Bakeabout30minutesat400degrees.

Carrie’sHealthyFruitandSpinachSalad

SERVESFOUR

InevergettiredofmymomCarrie’sfruitandspinachsaladbecauseitchangeswiththeseasonorthefruitonhand.Andit’sbeautiful,delicious,andhealthy!

½cupwhitewinevinegarcupspicymustard cupmaplesyrup2bunchesfreshspinach

2ormorefruitsoftheseason,suchasapplesandbananas,peachesandblueberries,ororangesandpears½poundsmallfreshmozzarellaballs,halved

Choppedwalnuts

1.Forthedressing,mix½cupwhitewinevinegar, cupspicymustard,andcupmaplesyrup.(Youcansubstitutehoneyifyouprefer,thoughthetasteofmaplesyrupblends inbetter.)Shakewell,andaddmoreofanyof the threeingredientstotaste.Refrigerateforuseanytime!

2.Dressthespinachwiththedressingandaddfruits.

3.Topwiththemozzarellaandwalnuts.

Elizabeth’sShrimpCreole

SERVESSIX

ElizabethgrewuponthecoastofNorthCarolina.Ilovethemixofflavorsinherhealthy shrimp creole and how great itmakesme feel! She passed along thisrecipe from a 1975 cookbook entitledSeafoodCookery fromCarteret CountyKitchens.

1poundfreshshrimp1teaspoonchilipowder¼cuponion,choppedDashofblackpepper¼cupgreenpepper,chopped1bayleaf¼cupcelery,chopped1teaspoonsalt1clovegarlic,choppedfine4cupsfreshtomatoes,diced¼cupoliveoilorbutter

1.Peeltheshrimpandwashit.Cutthelargeshrimpinhalf.

2.Cooktheonion,greenpepper,celery,andgarlicinoiluntiltender.

3. Blend in the seasonings. Add the tomatoes and cook until thick, stirringconstantly.

4.Add the shrimp and simmer uncovered for about 20minutes. Serve overcookedbrownrice.

BakedSweetPotatoes

SERVESSIX

This is aclassic family recipe thatpairs reallywellwithmybutterbean recipe(onpage227)andfish.

1. Place a glass pie plate filled with water on the bottom rack of the oven.Preheatovento400degrees.

2. Wash six to eight red sweet potatoes and place them on a baking sheet,makingsuretheydonottouch.

3.Cook45minutesat400degrees.

4.Without opening the oven, turn the heat down to 375degrees and continuebakingforanother30minutes.

5.Stillnotopeningtheoven,turntheheatto325degreesfor15minutes.Turnofftheovenandleavethepotatoesintheovenfor10moreminutes.

6. Store cooked, unpeeled potatoes by placing them in a large ziplock plasticbag. Take out, peel, and heat as needed. The potatoes can also be peeled,mashed, and used in casseroles and pies. They keep well for a week in therefrigerator.

Allof these recipesaregreatoptions forhealthy,deliciousmeals thatyoucanenjoyasyousculptyourBalletBeautifulbody!Ifyoudon’talwayshaveaccessto akitchen tomake themat home, study the ingredients and look for similaroptionswheneatingout.Ican’twaittohearhowyoulikethem!

AFinalNote

BalletBeautiful ismore thana fitnessmethodoraworkoutprogram—it is aninspiredlifestylethatsupportsalifeofhealth,balance,andbeauty.It’sonethatis constantly evolving too. Your body and your mind will go through manyexciting transformations and changes on the program as you dig in deep andreallyconnectwithit.IknowBalletBeautifulhaschangedmyownlife—infact,itisthegreatestthingthathaseverhappenedtome!BalletBeautifulhasgivenme confidence, health, and a level of strength I never would have dreamedpossible. All of this while allowing me to be both feminine and strong. I’mempoweredbytheBalletBeautifulmindset,andIknowthatyouwillbetoo.

IamdelightedtowelcomeyoutoourgrowingglobalcommunityasIsharewithyouinthisbookallthatIhavediscovered.Icannotwaittohearaboutyourown experiences and incredible results. Please become part of the growingworldwideBalletBeautiful community atwww.balletbeautiful.com,whereyoucanbecomeamember, take liveonline classes, signup formyblog, and stayupdatedonnewexercises.(Icreatethemallthetime!)YoucanalsofollowmeonTwitter@balletbeautifulandonFacebookatBalletBeautiful.NotonlywillstayingconnectedwithBalletBeautifulreinforceyoursuccess,butyouwillfeelpartofsomethingmuchbiggerthanyourself!

Thank you for joiningme onwhat I hopewill be an incredible and long-lastingtriptowardgreaterhealth,happiness,andsuccess!

WelcometoBalletBeautifulandenjoy!

ACKNOWLEDGMENTS

Ballet Beautiful is built on a foundation of incredible support and love. Mythanksgo to themanywonderfulpeople inmy lifewhohelpedmecreate thisprogramandtoeveryonewhohelpedmewriteandpublishmyfirstbook!

First, my family: Thank you to my parents for their love—for letting memovetoNewYorkat15topursuemycrazydreamofbeingaballerinaandforcheeringmeoneverystepof theway!Mylovegoes toPaul,myhusband,forsupportingmeandBalletBeautifuleverydayandforteachingmehowtoswimthecrawlandbuyingmedarkchocolate!

Andmycolleagues:ToBillieFitzpatrick,mywonderfulcollaborator,thanksforyourguidanceat every turn and foryour terrificpatience inmypursuitofperfection!IamgratefultoMatthewElblonk,mymeticulousagentatDeFiore,and toRenee, theworld’s kindest andmost engaging editor, and her fabulousteam at Da Capo Press for bringing this book to life! And to the incredibleYelena Yemchuck: my deepest appreciation for conveying Ballet Beautifulthrough your beautiful images! Costanza Theodoli-Braschi, thank you for thebeautifulillustrationsofthebasicballetpositions.Andofcourse,ItreasuremyamazingteamatBalletBeautiful!Juliehelpsmemakeithappeneveryday,andAshleybringsmyvisiontolifeonthescreen.

Andfriends:Ahuge thank-you toNatalie for thebeautiful foreword to thisbookandathousandhoursofherhardwork,incrediblekindness,andall-aroundawesomeness. Thanks tomy first Ballet Beauties: Sarah, Romy, Rain, Karen,Zooey,Chelsea,Kate,Liv,Leith,Kirsten,Eliza,Evgenia,Kristina,Rachel,Cora,Tracee,andLynn,and toGina,Rose,Katie,Val,Filipa,Helena,andallof theBBgirls...Iamsoinspiredbyyouall!!

Iwouldliketogiveaspecialhugtoeveryonewhowasthereatthebeginningof this exciting ride! Carlos andAndrea, Linda,Dave, Tom, John andAlicia,Heather,Jeff,LauraandPatrick—thankyouall.

And a final expression of thanks to you and the thousands of others whohavetakenasmallleaptotryBalletBeautiful.Iamhumbledthatyouinvitemeintoyourdaily lives tosharemyexerciseandwellnessprogramandhopeyoufindinitrewardandhappinessformanyyearstocome.

TheRecipeindexstartsonpage249.

AbTwistinaLungewithaPulse,153Abdominals,91–98,149–153AbTwistinaLungewithaPulse,153BalletTwistfromSidetoSide,95ClassicBalletBeautifulAbs,92ClassicPulse,93One-LegExtensionforLowerAbs,96One-LegExtensionwithaTwistandHold,98One-LegExtensionwithTwist,97SeatedAbStretch,94StandingAbPulse,151StandingAbTwist,152StandingAbs,149–150SeealsoPliéWorkout

Adjustments,72,73Alignment,defined,49Arabesque,defined,49Arabesque,positionsof,52ArabesqueHighwithPlié,169ArabesqueHighwithPliéStretch,170–171ArabesqueLiftwithStraightLegHigh,168ArabesqueLiftwithSwanArms,110ArabesquePliéenl’Air,111Arms.SeeStandingSerieswithArms;SwanArmsArms,balletpositionsof,51Assemblé,defined,49Attitude,defined,49AttitudeExtension,102AttitudeLift,146–147AttitudePliéPulse,148

Balancechecklist,41–42ineating,33–34emotional,36–39infitnessroutine,34–35importanceof,32–33mental,41rest,importanceof,36

BalletBeautifulbasisof,xiii–xivbody,featuresof,48community,xvi,11,25–26componentsof,xiv–xv,xvii–xviiiflexibilityof,xx,17,20lifestyle,xix–xxmindset,xviiiprinciplesof,67–69,73responseto,xvresultsfrom,xv–xviworkouts,typesof,xviii–xix

BalletTwistfromSidetoSide,95BasicStretches,55–61CenterSplits,60ClassicHamstringStretch,55HipOpener(LoosePigeon),56SeatedAbStretch,94SeatedHamstringStretch,59SeatedHipOpener,61StandingStretchforLegs,58UpperBodyStretchwithPortdeBras,57

Battement,defined,49BattementTenduLiftinParallel,106Bodyawareness,39–41Bowers,MaryHelenasballerina,3–4atColumbiaUniversity,6,11developmentofBalletBeautifulworkouts,xiv,7–8,12injuryrehabilitation,5

Breakfast,importanceof,181Breakfasts,suggestionsfor,200,206BridgewithCan-CanKick,81Butt.Seelegs,center,andbutt;legsandbuttButterfly,78ButterflyExtendedBridge,83

Carbohydrates,182,185Center.Seelegs,center,andbutt

Center,connectingwith,67CenterSplits,60Chocolate,180,199ClassicBalletBeautifulAbs,92ClassicBalletBeautifulBridge,77ClassicInnerThighLift,99ClassicInnerThighLiftwithHighExtension,100ClassicPulse,93Clothes,workout,65Condiments,195Coupé,defined,49Cravings,managing,39Creamsauces,avoiding,182

Dairyfoods,192Demi-PliéinFourthPosition,140Desserts,suggestionsfor,209Dieting,175–176Dinners,suggestionsfor,200,208–209Dressings,195,196Drinks,196Drinks,sweet,184

Eatingbalancein,33–34carbohydrates,182,185chocolate,180,199emotional,36–39fasting,188flexibilityin,177,185–187forgiveness,177–178,187–188frequency,177,180–181mythsabout,186planningaheadfor,177,179–180poorfoodchoices,182portioncontrol,198principalsof,176–178inrestaurants,182,201–202satisfyingsubstitutions,177,183–185sweetdrinks,184treats,199whiletraveling,203

Equipment,63–64Exerciseprogram,setting,34–35ExtendedBridge,82ExtendedBridgeonOneLeg,84Extension,defined,49Extremes,avoidanceof,17,26–27,32–33

Fasting,188Fats,healthy,199Feet,balletpositionsof,5015-MinuteBlasts,121–172ArabesqueWorkout,163–171CardioSeries,139–153PliéWorkout,154–162SwanArmsSeries,122–138

Fifthposition,arms,51Fifthposition,feet,50Firstposition,arms,51Firstposition,feet,50

Fish/seafood,190Flash-cookingrecipes,212–220Flexibility,62Fondu/fondue,defined,49FonduSideinParallel,107–108Form,62–63Fourthposition,arms,51Fourthposition,feet,50Fruits,194Full-body15-minuteworkoutsArabesqueWorkout,163–171CardioSeries,139–153

Goalscommitmentto,21–23defining,18–20,24,26–29focus,usingcommunityfor,25–26revising,29guidetodefining,22,24

Grains,192,199

HamstringStretch,Classic,55,74HamstringStretch,Seated,59HipOpener,Seated,61HipOpener(LoosePigeon),56,75Homemademeals,recipesfor,221–242Hydration,benefitsof,66

InnerThighExtensionsfromFirsttoFourth,100InnerThighStretch,56,101

Joints,protecting,68

Knees,stretching,69

Legs,center,andbutt,85–90ReverseBridge,86ReverseBridgeLift,86ReverseBridgeonOneLeg,87ReverseBridgewithArabesqueExtension,89ReverseBridgewithArabesqueLift,90ReverseBridgewithOne-LegLift,88

Legs,StandingStretchfor,58Legsandbutt,76–84BridgewithCan-CanKick,81Butterfly,78ButterflyExtendedBridge,83ClassicBalletBeautifulBridge,77ExtendedBridge,82ExtendedBridgeonOneLeg,84One-LeggedBridge,79

One-LeggedBridgewithPulse,80SeealsoPliéWorkout

Lifestyle,BalletBeautiful,xix–xxLowArabesqueLunge,112–113Lunches,suggestionsfor,200,207–208

Maintenance,36Marking,70Matwork,tipson,80Mealpreparation,tipsfor,198Meat/poultry,191Mentalbalance,41

MindsetBalletBeautiful,xviiidefined,9developmentof,12–14,16–18

Motivationdifferencesin,28–29resultsas,23

Negativevoices,tuningout,14–15

One-LegExtensionforLowerAbs,96One-LegExtensionwithaTwist,97One-LegExtensionwithTwistandHold,98One-LeggedBridge,79One-LeggedBridgewithPulse,80Organicproduce,193OuterRonddeJambeenl’Air,105OuterThighBattementTenduLiftinParallel,104

Passé,defined,49PasséLiftinParallel,144Pirouette,defined,49Pirouette,executionof,145Plié,defined,49PliéDégagéLiftFront,115–116PliéPulseinParallel,143PliéStretchinFourthPosition,141–142PliéTenduFront,114PliéWorkout,154–162PliéTenduArabesque,161PliéTenduArabesquewithaHold,162PliéTenduArabesquewithStraightKnee,162PliéTenduFront,158PliéTenduFrontwithaHold,160PliéTenduFrontwithStraightKnee,159PliéTenduSide,155PliéTenduwithaHold,157PliéTenduwithStraightKnee,156

Pointeshoes,defined,49Portdebras,defined,49Portioncontrol,198Portman,Natalie,xi,xiii,7Posture,63,64,68

Poultry/meat,191Prepared/packagedfoods,197Produce,199Proteinsources,190–191,199

Relevé,defined,49Rest,36Restaurants,suggestionsformealsin,201–202Reverence,117–119ReverseBridge,86ReverseBridgeLift,86ReverseBridgeonOneLeg,87ReverseBridgewithArabesqueExtension,89ReverseBridgewithArabesqueLift,90ReverseBridgewithOne-LegLift,88Rewards,30,42Ronddejambe,defined,49Ronddejambeenl’air,defined,49

Salt,182Seafood/fish,190SeatedAbStretch,94SeatedHamstringStretch,59SeatedHipOpener,61Secondposition,arms,51Secondposition,feet,50Shopping,tipsfor,199Sixthposition,feet,50Snacks,suggestionsfor,200,207,208Spices,194–195Splits,Center,60StandingAbPulse,151StandingAbTwist,152StandingAbs,149–150StandingSerieswithArms,108–119ArabesqueLiftwithSwanArms,110ArabesquePliéenl’Air,111LowArabesqueLunge,112–113PliéDégagéLiftFront,115–116

PliéTenduFront,114TenduArabesqueinPlié,109

StandingStretchforLegs,58Stretches,Basic,74–75Stretching,53–54Sugar,182Supportingleg,defined,49

SwanArmsBack,129Classic,124Complete-LowtoHigh,136–137High,125HighPulse,126Low,132LowPulse,133Side,127–128

Tendu,defined,49TenduArabesqueinPlié,109TenduArabesqueLiftwithStraightLeg,167TenduArabesquewithLift,166TenduinArabesquewithaPliéPulse,165TenduLiftinParallelwithHighExtension,104Thighs,inner,99–102AttitudeExtension,102ClassicInnerThighLift,99ClassicInnerThighLiftwithHighExtension,100InnerThighExtensionsfromFirsttoFourth,100InnerThighStretch,56,101

Thighs,outer,103–108BattementTenduLiftinParallel,106FonduSideinParallel,107–108OuterRonddeJambeenl’Air,105OuterThighBattementTenduLiftinParallel,104TenduLiftinParallelwithHighExtension,104

Thirdposition,arms,51Thirdposition,feet,5030-minuteworkouts,172Travel,foodchoicesduring,203Turnout,defined,49

UpperBodyStretchwithPortdeBras,57

Vegetables,193

Warm-upwithaPliéPulseinFourthPosition,164

Water,65–67Weighing,29Workingleg,defined,49Workouts,samplesof,209–211Workouts,typesof,xviii–xix

RECIPES

AppetizersGazpacho,224YogurtDip,196

ApplesAppleCrumble,229

AsparagusChickenwithMustardandGarlicandSteamedAsparaguswithaCucumberTomatoSalad,221

AvocadoSaladwithTunaandAvocado,216

BeansJohn’sVegetarianChileRecipe,230–231

BreadEliza’sToastedSnack,234

BroccolirabeBroccoliRabeandTomatowithQuinoa,219PastawithBroccoliRabeandTomato,225

BrusselssproutsPan-SearedFlounderwithRoastedBrusselsSproutsandSautéedKale,226

ChickenChickenwithMustardandGarlicandSteamedAsparaguswithaCucumberTomatoSalad,221

DressingsFrenchVinaigrette,196FruitandSpinachSaladdressing,238

EggsFreshMozzarellaSaladwithTomatoesandHard-BoiledEggs,218Hard-BoiledEggswithWheatToastandFruit,220MyDad’sDeviledEggs,235ScrambledEggswithPeppersandOnionsandSalad,217

FishPan-SearedFlounderwithRoastedBrusselsSproutsandSautéedKale,226RoastedSalmonwithTomatoesandOlives,SweetPotatoes,andSteamedSpinach,222SaladwithTunaandAvocado,216Suzanne’sBakedFishwithGarlicandGinger,237

Flash-cookingrecipesBroccoliRabeandTomatowithQuinoa,219FreshMozzarellaSaladwithTomatoesandHard-BoiledEggs,218Hard-BoiledEggswithWheatToastandFruit,220OrganicRoastChickenandGreenSalad,212–213SaladwithTunaandAvocado,216ScrambledEggswithPeppersandOnionsandSalad,217Whole-WheatRavioliandSautéedSpinach,214

HomemademealsAppleCrumble,229Ashley’sBakedKaleSnack,233BakedSweetPotatoes,240Carrie’sHealthyFruitandSpinachSalad,238ChickenwithMustardandGarlicandSteamedAsparaguswithaCucumberTomatoSalad,221David’sQuickShrimpSaganakiwithSun-DriedTomatoes,236Elizabeth’sShrimpCreole,239Eliza’sToastedSnack,234Gazpacho,224John’sVegetarianChiliRecipe,230–231MyDad’sDeviledEggs,235Pan-SearedFlounderwithRoastedBrusselsSproutsandSauteedKale,226PastawithBroccoliRabeandTomato,225RoastedSalmonwithTomatoesandOlives,SweetPotatoes,andSteamedSpinach,222Romy’sLentilSoup,232Suzanne’sBakedFishwithGarlicandGinger,237VegetableSoup,223

KaleAshley’sBakedKaleSnack,233Pan-SearedFlounderwithRoastedBrusselsSproutsandSautéedKale,226

LentilsRomy’sLentilSoup,232

PastaPastawithBroccoliRabeandTomato,225Whole-WheatRavioliwithSautéedSpinach,214

QuinoaBroccoliRabeandTomatowithQuinoa,219

SaladsCarrie’sHealthyFruitandSpinachSalad,238CucumberTomatoSalad,221FreshMozzarellaSaladwithTomatoesandHard-BoiledEggs,218GreenSalad,213SaladwithTunaandAvocado,216

ShrimpDavid’sQuickShrimpSaganakiwithSun-DriedTomatoes,236Elizabeth’sShrimpCreole,239

SoupsRomy’sLentilSoup,232VegetableSoup,223

SpinachCarrie’sHealthyFruitandSpinachSalad,238RoastedSalmonwithTomatoesandOlives,SweetPotatoes,andSteamedSpinach,222Whole-WheatRavioliwithSautéedSpinach,214

SweetpotatoesBakedSweetPotatoes,240RoastedSalmonwithTomatoesandOlives,SweetPotatoes,andSteamedSpinach,222

TomatoesBroccoliRabeandTomatowithQuinoa,219David’sQuickShrimpSaganakiwithSun-DriedTomatoes,236Elizabeth’sShrimpCreole,239FreshMozzarellaSaladwithTomatoesandHard-BoiledEggs,218Gazpacho,224John’sVegetarianChileRecipe,230–231PastawithBroccoliRabeandTomato,225RoastedSalmonwithTomatoesandOlives,SweetPotatoes,andSteamedSpinach,222

YogurtYogurtDip,196

MaryHelenBowers is a professional ballerina and the founder and CEO ofBalletBeautiful.OriginallyfromCharlotte,NorthCarolina,MaryHelenmovedtoNewYorkCityatage15toattendtheSchoolofAmericanBalletandpursueherdreamofdancingas aprofessionalballerina.Shewas invited to joinNewYork City Ballet the following year and went on to dance 10 years with thecompanyatLincolnCenterandonstagesacrosstheworld.

AfterretiringfromNewYorkCityBallet,MaryHelenwenton toearnherBachelorofArtsdegreeinEnglishLiteraturefromColumbiaUniversity.Upongraduating in 2008 she launchedBalletBeautiful, a ballet-inspired fitness andwellness company that shares the artistry, athleticism, and inherent grace ofballetwithotherwomenaroundtheworld.

As a tech-savvy entrepreneur, Mary Helen has grown Ballet Beautiful toreach a now-international membership, and has been acclaimed by many,including:Elle,Vogue,Women’sHealth,Harper’sBazaar,CNN,ABC, theNewYorkTimes,andtheWallStreetJournal.

MaryHelenliveswithherhusbandinNewYorkCity.Formore information,and tocheckoutonlineclassesandBalletBeautiful

videosandDVDs,pleasevisitwww.balletbeautiful.com

Ballet Beautiful: Transform Your Body and Gain the Strength, Grace, and Focus of a Ballet Dancer

Documents

Preservation and Protection in Dance Licensing: How ... · PDF file30, 2010); Dana Boll, former dancer, Manager, American Ballet Theatre Studio ... laid out a plan to ... (quoting

Romeo and Juliet - Amazon S3 · Principal Ballet Mistress . Susan Jones. Ballet Masters. Irina Kolpakova · Carlos Lopez Nancy Raffa · Keith Roberts *2018 Jennifer Alexander Dancer

7B Unit 4 Revision. Elephants walk on tiptoe like a ballet dancer. How amazing ! How ( 奇怪的 ) ! strange

Dancers for Dancers – D4D - Charlottesville Ballet€¦ · $1000+ OR Top Fundraising Family – Special on-stage recognition at the CBA Spring Performance Each dancer will receive

Swan Lake - Allen Theatres, Inc Lake ONP Program_Print.pdfswan-dancer. In Rudolf Nureyev’s “Freudian” version, conceived for the Paris Opera Ballet in 1984, Prince Siegfried,

Boy & ballet dancer | by Yvon van Rijswijk

Woman, Dancer, Self: Ballet as Transcendence

AN ADOLESCENT BALLET DANCER UTILIZING TRIGGER …americanboardofchiropracticacupuncture.org/articles...rior knee pain, including pathologies to the muscles, bones, ligaments, and/or

Tiny Dancer Ballet Camp resize - gonedancingli.com · Title: Tiny Dancer Ballet Camp_resize Created Date: 3/21/2018 11:41:04 AM

INDIA’S FRENCH CONNECTION - bonjour-india.in · Himmat Shah, Untitled, Terracotta & gold foil, c. 1990s K.K Hebbar, Untitled, (Ballet Dancer), Oil on line Collection: Kiran Nadar

The Great Ballet Dancer

Royal Ballet of Flanders - Ann Arbor District Librarymedia.aadl.org/documents/pdf/ums/programs_19881026e.pdf1988/10/26 · In 1984, the famous Russian dancer/choreographer Valery

NYC YOUNG DANCER INTENSIVE - Joffrey Ballet School · PDF fileNYC YOUNG DANCER INTENSIVE ORIENTATION ... Set to Tchaikovsky's glorious score, ... cause to fight for and rallies newsies

PERFORMANCE DIVISION - Kroc Center Chicago | …...musicality, upper body strength and conditioning. Tots Ballet/Creative Movement is an introductory dance class for your little dancer

baerks ballet theatre pepares new improved nutcrackerberksballettheatre.com/wp-content/uploads/2017/12/berks_ballet... · leading dancer with the renowned Dance Theatre of Harlem,

marxists.anu.edu.aumarxists.anu.edu.au/subject/china/peking-review/1984/PR...A dancer from the Chinese Opera and Ballet Theatre is performing for the minority peoples in Yunnan Province

Vadim Muntagirov Bio - kuvana.org › wp-content › uploads › 2020 › 04 › Vadim.pdfVadim Muntagirov Bio Russian dancer Vadim Muntagirov is a Principal of The Royal Ballet. He

DANCER - WordPress.com · Cuban Folklore, Popular Dances (mambo, chacha, son), Cuban Bar technique, Creation work BALLET & GRAHAM – WITH DARIUS GRANDISON From Bejart AFRO CUBAN

The Luedtke Agency, LLC Grace · PDF fileThe Luedtke Agency, LLC_ _" Personal: Grace Field AEA The Luedtke Agency Actor, Singer, Dancer, Pianist 1674 Broadway #7A New York

Turnout in ballet dancer´s and its relationship to musculoskeletal injuries review from the literature