Q&A With a Fitness Instructor

by Shira Levine

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Seven years ago Heather Dorak opened her first Pilates Platinum studio. She wasn’t feeling the big box gyms that litter most major cities, suburbs and small towns with their numerous locations and factory-like atmosphere. Rather, she liked the feel of a boutique studio space, but still with the sense of variety when it came to types of workouts. A pioneer in the hybridizing of workouts she brought spinlates (spin + Pilates) to Los Angeles and added barre to the mix. Her first Los Angeles location was in Hollywood (which she is currently upgrading to a new space). Since then, she’s opened her Venice, Brentwood and Santa Monica locations. We chatted with the fitness entrepreneur about why her type of Pilates is best, how to juggle yoga and Pilates into one’s life, along with some diet and fitness tips for the short and long hauling of one’s ass.

People always say Pilates is good if you want to get strong without bulking up.

Pilates guarantees long lean muscles. It is a physique that I and many other women want in their bodies. I fell in love with the results I saw taking Pilates. It inspired me to want to directly help others to achieve the same happiness in their lives.

What does adding barre and spin to the Pilates workout amplify?

Having a hybrid eliminates the stress of having to belong to five different facilities for variety in workouts. Variety keeps the body guessing, helping to achieve maximum results. At my studios you get the effectiveness of our reformer Pilates classes, an amped up cardio session with spin, while building strength in the legs through a nonimpact way, as well as sculpting out the muscles and focuses on those deep muscle fibers achieving elongation and flexibility during a barre session. Going to the same place to achieve many different workouts, allows the soul to feel welcome and connect with familiar faces.

What’s so bad about just doing one type of exercise?

The hybrid creates the combination of cardio, strength and flexibility all into one 50-minute session. Basically everything you could ask for to achieve maximum results without having to do one class for cardio, one for strength and one for flexibility. For example, Spinlates is specifically designed to increase your heart and muscle endurance through spinning in one half of the class; then Pilates working its magic during the other half of the class.

That sounds exhausting. Is it possible to overdo it?

There is such a thing as doing too much. You don’t want to add too much stress to the body. Making classes available in a hybrid way allows one to get the benefits of both workouts without constantly stressing the body by putting it through so many different workouts. Our classes can achieve quicker results because it is more of an advanced workout. They transform the body quicker due to the aerobic and anaerobic components. Anytime the heart rate is elevated, there’s a higher caloric burn.

Long-term, what can I count on Pilates and hybrid Pilates classes doing for me?

Your body is only as strong as your heart. Having a stronger heart leads to a longer life and a strong heart brings a stronger life. Everyday tasks become easier and you feel more confident, which leads to ultimate happiness.

Why go reformer vs. mat?

It is body weight vs. body weight plus resistance. Much more can be achieved by adding in constant resistance to your muscles while performing the same exercises.

Why is it so important to have a strong core?

Having a strong core is one of the most beneficial things you can do for your body. Every single daily task relies on your core. Each one of your limbs is attached to the core. A weak core can impair how well your arms and legs move. Building up your core increases your body’s overall strength, stability, and balance. With a strong core the body’s abilities are endless.

What have you learned after years as a dancer and now as a professional fitness guru?

It is important to not compare yourself to others. You have to keep up what makes you consistent in achieving the best version of yourself.

How many times a week does it take to get a Pilates body?

Three times a week can be enough, as long as consistency is kept up in the rest of your life too.

How do you personally kick your day off?

Every morning I make sure I accomplish my morning routine. I start off by listing off in my head what I am thankful for. I always have my morning coffee while reading e-mails and checking off things on my to do list. After that it is time for me to do cardio for myself. That way I have dedicated part of my day for myself and am ready to take on what the rest of the day brings.

What are some Pilates exercises we could do on our own at home?

Some exercises I think that are great from Pilates to do in the morning are the cat/cow stretch, planking, leg circles, and helicopter.

How about yoga?

For a Pilates person, yoga can be very beneficial. Yoga is great at achieving meditation and peace in the mind. A lot of the yoga practice is meditative unlike Pilates. Yoga is also great at stretching out the muscles. Keeping the muscles loose, makes your Pilates practice better. You are able to perform the exercises more effectively without flexibility hindering you. Creating a strong mind body connection through different poses and postures is much more prevalent in yoga. Creating strength and rehabilitation in the body is emphasized in Pilates as well but isn’t as spiritual. Your can make it a spiritual journey, but it is not emphasized from the instructor nor the main focus during the practice. Pilates involves the core and works to strengthen the body’s powerhouse.

How important is it to think seasonally with regard to diet and fitness?

I think it is important to change your foods with the seasons. If you eat what each season produces then you are eating the best of the foods available. As far as fitness is concerned, your exercise regimen doesn’t strictly have to change season to season, but having some sort of change within your fitness life is important to keep the body from reaching plateau. When it is cold out I like to incorporate more hot yoga into my life. It helps my body get that deep stretch as well as warm me up during the cooler temperatures. Something about already feeling dehydrated from the heat in the summer and then voluntarily walking into a hotter room just doesn’t seem right to me.

It’s so hard to be social and eat healthy.

Making healthy choices in food is a life long challenge and skill. If you find yourself slipping up for one meal, don’t throw the whole day away. If you make sure your next choice is a good one then you will be right back on your path to ultimate health.

What diet do you advise for long-term good health?

Eat as raw as possible. Consuming foods in their most natural form is usually a great option for your body. I try to stay away from processed foods and sugar. Incorporating fruits and/or vegetables in every meal with a portion of lean protein is a long-term optimum healthy way to eat. Always drink lots and lots of water. Keeping hydrated is very important as well as helping in flushing out the body on a daily basis.

Can more exercise excuse poor eating?

You can never out train a poor diet. Diet is very critical is achieving maximum results.

Share something we should put into our system to feel great every day.

I love incorporating a green juice in my day. I get so much energy from a juice packed with cold pressed organic greens as well as feeling as though I am treating my body with respect.