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" Sometimes people feel really trapped by the body that they have. Women are told, 'You have this body shape; you're a pear or string bean, and you can't change the way you look.' That's just not true. "

Mary Helen Bowers

Change

Look

People

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" I train a lot of celebrities, including a lot of women who work for Victoria's Secret as Angels. "

" I've found the entire process of being pregnant to be such a miraculous, beautiful time. "

" Could you physically lose 10 pounds in 2 weeks? Maybe. But there's no way you could do that in a healthy way or that you could maintain it. "

" It's not about having a perfectly sculpted figure; it's about feeling healthy, fit, and confident. "

" Ballet is an incredible art, but it can be a bit elitist, which is a really big turn off to me. "

Mary Helen Bowers

Turn

Art

" When you work out a lot, it's so important to eat the right foods. "

" I want my workouts to feel like a luxury, a way to pamper yourself and add a beautiful dimension to your everyday life. "

" I've learned that there are many people out there who want to feel powerful and strong on their own terms, who want to tune out the noise and the punishing nature of grueling workouts. With 'Ballet Beautiful,' we have peeled back the mystery of ballet and allowed people to do these workouts anywhere and in their own time. "

" It's not realistic to say never eat sugar, but I try to limit my sugar as much as I can to buckwheat honey and dark chocolate, which I love. "

" Generally speaking, I love a workout that includes stretching and toning exercises for legs and core on the mat paired with ballet-inspired cardio and Barre exercises to get the heart rate up and take the results to the next level. "

" Keep it simple. Layer your leotard with high waisted skinny jeans, legwarmers, and heels or high boots. "

" I try and get as much sleep as I possibly can, although it's harder with a baby. "

" It definitely wasn't cool in junior high, when everyone else is trying out for cheerleading, to have a life consumed by ballet. "

" I find that the thing that makes every body look the best is great toning, and really, really targeting the muscles, and low cardio, where you're sculpting and getting your heart rate up but not beating yourself up. "

" For a ballerina, the worst thing imaginable is big thighs. "

" One of the things I found as a dancer is that you're trying to perfect your body but also protect it and keep it injury-free. When you work against your own weight, you're still building lean muscle and bone density, but you're in a safer zone. "

" Even if it's snowing or raining, I'm always wearing sunscreen. "

" Have something that you enjoy, that satisfies you. For me, that is dark chocolate, red wine, and cheese. But make room in your life for vegetables and whole grains to nourish your body. "

Mary Helen Bowers

Chocolate

Red

" I'm from North Carolina, so I am really picky about my fried chicken. "

Mary Helen Bowers

North Carolina

Fried

" Carrying a baby is such hard work, I've found that the stronger I am, the better I feel. "

" My body needs a lot of protein because I exercise so much. I eat dairy, meat, and gluten, but I stay away from white flour, sugar, and processed foods. "

" By continuing to work out and dance while pregnant, I feel a double reward from maintaining my normal routine but all the while knowing that baby is sharing in my day. "

" I think being in the right mindset is a huge challenge for women, who often take an all-or-nothing approach to working out or eating well. "

" An all-white space has a purity that is refreshing and serene. "

" Making fitness a priority will energize you, make you look and feel better, and help diffuse stress. "

" Designing and creating dance clothes has taken my love for dancewear to a whole other level, melding the creative process with my daily fashion and allowing me to bring my most dreamed-about ballet styles to life. "

Mary Helen Bowers

Daily

Life

" Mid-afternoon, I snack on Greek yogurt with nuts or a green juice from Juice Press. "

" I sometimes wash my face at night with Cetaphil, which I like because it's a really gentle face wash. "

Mary Helen Bowers

Face

Gentle

" When you dance, you engage your abs in every step. "

" A simple scoop-neck leotard highlights a ballerina's swanlike neck and elegant posture, both rooted in a powerful core. "