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Kelsey's Volume Routine


We're continuing with 30 Days Of Hair Fitness by flowing into "volume" and we're so excited to introduce our first ever "Real EVOLVher Routine" video featuring Kelsey Wiedenhoefer.

Kelsey is a BASI certified Pilates teacher, Master Barre Instructor, and Level 3 Fascial Stretch Therapist. She has served as co-founder and Director of Instruction at Maiden Lane Studios, which under her leadership became the premiere boutique studio in San Francisco. Kelsey now owns and operates Move With Studio in the East Bay of California and shares her ethos of conscious movement with international clientele of all backgrounds, from those new to the Pilates method to students rehabbing from major injuries and professional athletes.

We're thrilled to feature Kelsey and can't wait to share more Real EVOLVher Routines with you all soon.

Check out our Q&A with Kelsey below and don't miss her routine video at the bottom of the post.


How did fitness first come into your life and when did you decide to make it a career?

My parents and grandparents on both sides had jobs in physical education, so fitness has been a part of my life for as long as I can remember. Teaching Pilates and pursuing a career in the wellness world has really come as second nature to me. I was in my early 20s when I first decided to get certified to teach Pilates, and at that time I was working in corporate America. My main goal for getting my certification was to have a side job where I could make some extra cash and be able to work out at my local studio for free. One thing led to another and I ended up leaving my corporate job to teach full time and then eventually open my own studios.

How has your point of view on exercise modalities changed or evolved over the past 5 years?

I am a former NCAA college athlete and grew up on the idea that workouts needed to feel almost defeating to be effective. My viewpoint on all that has shifted significantly over the last 10-15 years, but I would say that within the last 5 years I have really come to believe that 30 minutes of intentional, connected physical movement far outweighs 60 minutes of intense but mentally disconnected movement. I now want to feel good, better aligned and grounded when I do a workout, not defeated.

What new thinking and innovation in fitness or wellness are you most excited about right now?

In the last few years there has been a lot of research around fascia and "fascial fitness," which I find quite exciting. In short, your fascia is the connective tissue that holds your muscles and bones together. To train, move and stretch your fascia is so important to body mobility, injury prevention and pain reduction. I am also a Fascial Stretch Therapy practitioner, and incorporating this modality into my offerings has been extremely beneficial to my clients.

Why did you choose Pilates and what is its unique super power?

I initially fell for the method because it was totally different from how I had trained in the past and I loved the effects it had on my body, but I had my true "aha" moment a couple years later when I was going through a very stressful time in my life. I was taking a class from one of my favorite teachers and I remember getting through the hour without my mind wandering to any of my outside problems. I was present and connected to what was happening in my body for a full session and it felt so refreshing. In my opinion, the mind to body connection Pilates helps to develop and its ability to keep you fully present and focused on what is going on within you is its unique super power.

What’s your best advice for avoiding injury?

My best advice for avoiding injury is to learn to listen to your body and work on knowing the difference between muscle fatigue and real pain. The more we are able to develop our own sovereignty and knowledge over our bodies the better we will be. Injury typically happens when we push ourselves to the extreme and we don't listen to the cues our body gives us. Also, incorporate a stretching or restorative movement practice into your normal routine, your body will thank you down the road.

If someone wants to “lose 10 lbs” how long should it take and what are the top 3 disciplines that are necessary? What’s your favorite fat and calorie burning exercise?

In my opinion, when it comes to losing weight - nutrition is the biggest component. You can work out as hard as you want, but if you continue to eat poorly the weight will not come off or stay off the way you want it to. There is no one size fits all diet, and I highly recommend seeing a nutritionist or registered dietician if you can afford it. If not, my go to recommendation is that you should be drinking your bodyweight in ounces of water daily, consuming lots of leafy greens and veggies along with high amounts of proteins and healthy fats. Cut processed sugars and carbs down to a minimum and you will see weight fall off fairly quickly. As far as exercise goes, my favorite calorie burning modality is versa-climber classes. A friend owns a local studio in Oakland and these classes are by far the best 30 minutes of cardio you can do.

Who do you learn from in order to stay at the top of your game?

I find inspiration by just taking classes from other teachers. We have an experienced group of teachers at Move With Studio and I feel lucky to be able to take from them regularly. Outside of that I try to go to 1-2 conferences a year. I like to learn about different modalities, so it's not always strictly Pilates or Fascial Stretch Therapy. I find that the more I expand my learning and knowledge in other modalities the better I become in my own.

What’s your favorite way to relax and unplug?

I love to travel and it has been my outlet for years! Having set trips throughout the year gives me something to work toward and look forward to. Right now, traveling has been cut from the picture, so I find ways to unplug by cooking, meditating and being outside.

Lastly, Which books have had the greatest impact on you?

Joseph Pilates: "Return to Life"
Marianne Williamson: "Law of Divine Compensation"
Michael A. Singer: "The Untethered Soul"





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