 Nutrition plays a critical role in any workout regimen: it’s not just about what you’re doing ON the mat, what you’re doing OFF the mat matters too. Especially when it comes to what we’re putting on our plates. Fueling the body with the right nutrients is essential for optimal performance and recovery. Balancing macronutrients such as carbohydrates, proteins, and fats ensures sustained energy levels during exercise and supports muscle repair post-workout. By prioritizing nutrition alongside exercise, individuals can maximize their fitness results and overall well-being.
When I can, I really support eating local. Eating produce from local Fort Worth farms offers numerous benefits. By purchasing fruits and vegetables grown nearby, you are supporting local farmers and our own community economy. The produce is fresher since it doesn't travel long distances, maintaining its nutritional value and flavor. Locally sourced ingredients also tend to be grown using fewer pesticides and chemicals, promoting a healthier diet. Additionally, buying local reduces carbon emissions associated with transportation, contributing to a more sustainable food system. Overall, choosing locally produced produce is a simple yet impactful way to enjoy fresh, healthy food while supporting local businesses and the environment. Not sure where to shop locally in Fort Worth? Check out these options: Off the Farm Food (Flower Mound) Off the Farm Food has been providing our community with healthy and clean meat since 2013. We offer grass fed/grass finished beef, pastured chicken, lamb and pork, farm fresh pastured eggs, and raw milk cheese direct from local farms. We also have a large selection of organic pantry items. The food we offer will never contain hormones, antibiotics, fillers or gmos. We take orders through our website and order with the farms we are partnered with once a month. We want to make it easy to obtain clean food, so there are no memberships, contracts, minimum orders or monthly ordering commitments! We believe you should be able to order exactly what you want, when you want it. Off the Farm Food has convenient order pick up locations in Mansfield, Coppell, Flower Mound, Frisco, Frisco (West), Grapevine, Highland Village, Kaufman, Richardson and Roanoke. The Farmacy on the River (Glen Rose) Your source for local and organic produce, meats, eggs, baked goods, health foods, supplements, essential oils, Kangen alkaline water, detox solutions & more! We also provide health consultations by appointment and weekly workshops to empower you! We have a CSA with a monthly package of seasonal local foods too! Wholesome Farms Coop (Richland Hills) We are a group of like-minded 'crunchies' who source real food and quality goods through a network of local farms and small businesses - including raw milk, cream, yogurt, and cheese; grass fed meat; fresh eggs; produce; unfiltered honey; soap, etc. Soy/GMO/corn free feed? Yep! You want it? We'll do our best to find it! Currently, pickups are scheduled every other Thursday in North Richland Hills, Euless, Hurst, and Colleyville. Do have a local farm to recommend? Leave us a comment to check them out!
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 I’m often asked why so many ballerinas become Pilates students and/or Pilates teachers. Pilates and ballet share several similarities that have contributed to the popularity of both practices. Both focus on promoting strength, flexibility, and balance, emphasizing the importance of proper alignment and posture. The graceful movements and controlled breathing techniques utilized in both Pilates and ballet help practitioners develop a strong mind-body connection. Additionally, both disciplines require concentration and precision in executing movements, leading to increased body awareness and improved coordination. Many dancers incorporate Pilates into their training regimen to enhance performance and prevent injuries, highlighting the complementary nature of these two forms of exercise.
Ballerinas incorporate Pilates into their training regimen for several reasons. Pilates helps improve core strength, stability, and flexibility, which are essential for ballet dancers to execute precise movements with grace and control. The focus on alignment and body awareness in Pilates contributes to better posture and body mechanics, reducing the risk of injury during intense dance rehearsals and performances. Additionally, Pilates exercises target smaller muscle groups that may be neglected in traditional ballet training, leading to a more balanced and efficient body overall. The emphasis on breath control in Pilates also aligns with the breathing techniques used in dance, enhancing endurance and stamina on stage. Overall, the combination of Pilates and ballet training can result in improved technique, performance quality, and longevity in a dancer's career. We are fortunate to welcome another ballerina to The Pilates Center Instructor family: Sasha! Aleksandra (Sasha) Volodina is originally from Helena, MT and began dancing at the age of three under Campbell Midgley, former Houston Ballet professional. She performed lead roles at Queen City Ballet such as “Clara” and “Sugar Plum Fairy” in The Nutcracker. At the age of 13, she attended the Bolshoi Ballet Academy in Moscow, Russia. Sasha has competed in many different international competitions, placing 1st at Universal Ballet Competition for classical solos and Pas de Deux. Post-high school, she began choreographing and teaching for QCB, setting original contemporary/ballet works. Sasha was drawn to Pilates as a way to effectively crosstrain for her dance career. She is currently working towards a BFA in Ballet and a BA in Psychology at Texas Christian University, along with getting her 700hr comprehensive Pilates Teacher Trainee certificate. She is involved in DanceTCU performances, dancing roles such as “Giselle” and “Bluebird Pas de Deux.” She loves working with people of all abilities and ages and looks forward to meeting new people! Let’s welcome Sasha Volodina to the studio!! |
Heather GradkeI'm BASI Faculty and Certified Pilates Instructor by day, somewhat competent mom by night. I am married to the love of my life and somewhat charismatic Rustin Gradke. I have 4 kids that are wonderful sometimes but mostly they just eat a lot. I'm a lover of God and movement and the occasional bowl of queso. Archives
May 2025
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