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Published Friday Jun 21, 2019 by Meagan Kong

Your Weekly Guide to the Best Workouts in LA

Fitness
Bootcamp
Recovery
Pilates
Beauty

As a professional dancer for over ten years, I’ve been able to stay active for so long because I’m constantly changing it up. Not only does this make my wellness routine fun, taking on as many disciplines as possible ensures that my body will never plateau and is pushing its limits every week. For me, meetings, happy hours, events and general exhaustion take over as the week progresses—so I front load Sunday through Wednesday when my schedule is most predictable. I make it a priority to schedule recovery sessions like I’m booking a workout class. Sure you can stretch and foam roll at home, but will you? 

A wealth of wellness knowledge for fitness, beauty, and wellness services, I book all my classes and services on the MINDBODY app. My fitness club, Kong Fit Club, has also put each facility to the test,—deeming it #KFCapproved. 

Here’s what my weekly workout routine looks like at some of my favorite MINDBODY studios (and salons and spas for a little post-workout self-care) in LA! 

MONDAY
WundaBar Pilates Los Feliz

Start the week with a calm and gentle (but super challenging) reformer Pilates class. I have been coming to WundaBar Los Feliz for years because it’s the perfect balance between endurance and classical Pilates. The instructors are true to form and function, and they won’t hold you back from getting your muscles shaking. You’re on your back, lunging, plie-ing—the movement is repetitive in the best way. Find your flow, hone in on that perfect form, and kick off Monday with a win.

Teachers I love: Bridgette, Anna, and Sorel!

1
MONDAY
WundaBar Pilates Los Feliz

Start the week with a calm and gentle (but super challenging) reformer Pilates class. I have been coming to WundaBar Los Feliz for years because it’s the perfect balance between endurance and classical Pilates. The instructors are true to form and function, and they won’t hold you back from getting your muscles shaking. You’re on your back, lunging, plie-ing—the movement is repetitive in the best way. Find your flow, hone in on that perfect form, and kick off Monday with a win.

Teachers I love: Bridgette, Anna, and Sorel!

TUESDAY
The Body Los Angeles

When you visit The Body Los Angeles, you get the personal attention of a private trainer and the camaraderie of a team. The location is totally unassuming on purpose. I’ve worked out next to NFL players and pregnant women in the same class—everyone doing the same work and in it for the same reasons. There is little equipment, just an open floor that forces you to carry yourself with your own four limbs. In my opinion, owner Jenn Glysson is one of the top five trainers in LA because she doesn’t hide behind any smoke and mirrors. She focuses on solid work. You’ll lift, crawl, jump, and push yourself to head to toe sweat in just 55 minutes. 

The classes I always take? Full-Body HIIT, Recess, and for an extra push: Primal

2
TUESDAY
The Body Los Angeles

When you visit The Body Los Angeles, you get the personal attention of a private trainer and the camaraderie of a team. The location is totally unassuming on purpose. I’ve worked out next to NFL players and pregnant women in the same class—everyone doing the same work and in it for the same reasons. There is little equipment, just an open floor that forces you to carry yourself with your own four limbs. In my opinion, owner Jenn Glysson is one of the top five trainers in LA because she doesn’t hide behind any smoke and mirrors. She focuses on solid work. You’ll lift, crawl, jump, and push yourself to head to toe sweat in just 55 minutes. 

The classes I always take? Full-Body HIIT, Recess, and for an extra push: Primal

WEDNESDAY
BoxUnion or Prevail Boxing

Head to one of my two favorite boxing studios because—let’s be honest—by Wednesday you’ll want to hit something. BoxUnion is a 45-minute fitness boxing class that features high-intensity cardio, muscle sculpting, and strength training at a heavy bag. The best part is, you box in unison to the beat. 5, 6, 7, 8... let’s go! 

Take a class with: Jon Jon

Prevail Boxing blends boxing and HIIT for the ultimate conditioning workout. With the lights on and three trainers in the room, you really feel like you’re working on your technique. Prevail is one of the OG fitness boxing studios in LA, and I’ve always loved their no-frills attitude and clientele who are there to do the work. 

My favorite instructors? Milan & MeMe

3
WEDNESDAY
BoxUnion or Prevail Boxing

Head to one of my two favorite boxing studios because—let’s be honest—by Wednesday you’ll want to hit something. BoxUnion is a 45-minute fitness boxing class that features high-intensity cardio, muscle sculpting, and strength training at a heavy bag. The best part is, you box in unison to the beat. 5, 6, 7, 8... let’s go! 

Take a class with: Jon Jon

Prevail Boxing blends boxing and HIIT for the ultimate conditioning workout. With the lights on and three trainers in the room, you really feel like you’re working on your technique. Prevail is one of the OG fitness boxing studios in LA, and I’ve always loved their no-frills attitude and clientele who are there to do the work. 

My favorite instructors? Milan & MeMe

THURSDAY
MOTI 

MOTI is where I rehabilitated my torn shoulder. The physical therapists are the best of the best, and everyone from professional dancers to Red Bull athletes trusts them with their injuries. Aside from great PT, MOTI offers the general public use of their Recovery Lounge. During your treatment session, you can use their three modalities that help athletic recovery—Normatec compression therapy, Compex neuromuscular stimulation therapy, and Theragun vibration therapy. While a MOTI expert will walk you through all the benefits, I like to relish the 30 minutes where I have no option but to sit still and focus on me

4
THURSDAY
MOTI 

MOTI is where I rehabilitated my torn shoulder. The physical therapists are the best of the best, and everyone from professional dancers to Red Bull athletes trusts them with their injuries. Aside from great PT, MOTI offers the general public use of their Recovery Lounge. During your treatment session, you can use their three modalities that help athletic recovery—Normatec compression therapy, Compex neuromuscular stimulation therapy, and Theragun vibration therapy. While a MOTI expert will walk you through all the benefits, I like to relish the 30 minutes where I have no option but to sit still and focus on me

FRIDAY
Rest.

Take a day to rest, relax, and let your muscles (and mind) recover for a week of work.

5
FRIDAY
Rest.

Take a day to rest, relax, and let your muscles (and mind) recover for a week of work.

SATURDAY
Go outside!

Hike, walk, bike, run—whatever you’re into, breath in some fresh air and get outside. 

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SATURDAY
Go outside!

Hike, walk, bike, run—whatever you’re into, breath in some fresh air and get outside. 

SUNDAY FUNDAY
THE WALL or Kure Spa

Both of my favorite Sunday activities come with free mimosas, so call a friend and make a date with MINDBODY.

THE WALL’s 123 Stack gives you and your friends a little of everything: 10 minutes of abs, 20 minutes of weights, and 30 minutes of cycling. Aside from the killer full-body workout, THE WALL makes you feel like a VIP. When you transition from the weight room, there’s no need to wipe down or clean up—they take care of it for you as you waltz into the cycling room. There’s no better way to celebrate a Sunday sweating than with a team member opening the door and handing you a glass of bubbly! 

The instructors I love? Tiffany Daniels & Lacey Stone!

Shower up and head to Kure Spa in Silverlake because you deserve some self-care. With comfy chairs that look like thrones, you’ll welcome your second glass of bubbly on the house. Tired body, fresh nails— that’s my kind of Sunday!


Ready to step up your weekly sweat? Download the MINDBODY app to explore everything from cycling to hot yoga or check out MINDBODY.io to book something new! 

7
SUNDAY FUNDAY
THE WALL or Kure Spa

Both of my favorite Sunday activities come with free mimosas, so call a friend and make a date with MINDBODY.

THE WALL’s 123 Stack gives you and your friends a little of everything: 10 minutes of abs, 20 minutes of weights, and 30 minutes of cycling. Aside from the killer full-body workout, THE WALL makes you feel like a VIP. When you transition from the weight room, there’s no need to wipe down or clean up—they take care of it for you as you waltz into the cycling room. There’s no better way to celebrate a Sunday sweating than with a team member opening the door and handing you a glass of bubbly! 

The instructors I love? Tiffany Daniels & Lacey Stone!

Shower up and head to Kure Spa in Silverlake because you deserve some self-care. With comfy chairs that look like thrones, you’ll welcome your second glass of bubbly on the house. Tired body, fresh nails— that’s my kind of Sunday!


Ready to step up your weekly sweat? Download the MINDBODY app to explore everything from cycling to hot yoga or check out MINDBODY.io to book something new! 

Meagan Kong
Written by
Meagan Kong
Professional Dancer + Kong Fit Club Creator
About the author
Meagan Kong is a professional dancer, creator of Kong Fit Club, adidas Global ambassador, and fitness fanatic. Originally from Minneapolis, she now calls LA home. After ten years of touring the world and performing, Meagan shares a realistic and manageable approach to “staying ready” vs “getting ready”. Through her social media and Kong Fit Club community, Meagan strives to lead by example and show that #youkongdoit too.
Prenatal Fitness - MINDBODY
Fitness
Published Wednesday Sep 11, 2019 by Whitney English

The Do’s and Don’ts of Prenatal Fitness 

Yoga
Pilates
Barre
Strength Training
Cardio
Expert Advice

For many pregnant women, exercise can take a backseat. I get it. You’re exhausted and uncomfortable—slipping into a pair of tight leggings and sweating your booty off doesn’t exactly sound like a great way to reduce your discomfort.
 
While working out may sound like the last thing you want to do when you’re carrying another human inside of you, engaging in regular, low-impact activities during pregnancy is extremely beneficial to both you and your baby. In fact, some studies show that prenatal exercise may help to reduce aches and pains, improve sleep, and boost mood. But figuring out which exercises are safe for you and your baby can be confusing. If you Google prenatal exercise, you’ll find a wide range of conflicting opinions on what moms-to-be should and shouldn’t do.
 
As a dietitian, a Certified Personal Trainer, and a mom to a 16-month old, exercise has always been a priority for me. During my pregnancy, I was determined to continue my regular routine as long as possible, so I spent a ton of time researching and speaking to experts to learn the best practices for exercise during pregnancy. Here is my list of do’s and don’ts when it comes to prenatal fitness, no matter where you are when it comes to motherhood. 
 

Yoga

First up, yoga. You want to avoid any poses that cramp your baby’s space or put pressure on your stomach. It’s easy to modify most poses to make them safer and more comfortable for you and your baby. For example, instead of trying to do a regular forward fold, open up your legs for a wide leg forward fold, which gives your belly more space. 
 
Some poses can be fine during the first or second trimester, depending on your prior yoga experience, but may be less safe later in pregnancy. If you are comfortable doing full wheel, it can be fine early in your pregnancy. I did this pose until about 25 weeks, but everyone is different. Keep in mind that pregnancy is not the time to push yourself with new poses. Additionally, after the first trimester, it’s best to avoid lying face down. Instead, try doing certain poses on your knees rather than on your stomach—like substituting camel pose for bow pose.
 

1
Yoga

First up, yoga. You want to avoid any poses that cramp your baby’s space or put pressure on your stomach. It’s easy to modify most poses to make them safer and more comfortable for you and your baby. For example, instead of trying to do a regular forward fold, open up your legs for a wide leg forward fold, which gives your belly more space. 
 
Some poses can be fine during the first or second trimester, depending on your prior yoga experience, but may be less safe later in pregnancy. If you are comfortable doing full wheel, it can be fine early in your pregnancy. I did this pose until about 25 weeks, but everyone is different. Keep in mind that pregnancy is not the time to push yourself with new poses. Additionally, after the first trimester, it’s best to avoid lying face down. Instead, try doing certain poses on your knees rather than on your stomach—like substituting camel pose for bow pose.
 

Pilates + Barre

Similarly, with both Pilates and barre, you want to avoid doing any stretches or poses that put pressure on or around your abdominal cavity. During the early stages of pregnancy, you may not need any modifications, but the most important thing is to listen to your body and not push the limits. As your pregnancy progresses, remember to ask the instructor for modifications, so the exercise feels good for both you and baby.

2
Pilates + Barre

Similarly, with both Pilates and barre, you want to avoid doing any stretches or poses that put pressure on or around your abdominal cavity. During the early stages of pregnancy, you may not need any modifications, but the most important thing is to listen to your body and not push the limits. As your pregnancy progresses, remember to ask the instructor for modifications, so the exercise feels good for both you and baby.

Hot Exercise + Heated Classes

Another crucial thing to avoid during pregnancy is hot exercise. There is a lot of misinformation regarding hot exercise, but be wary of anyone that tells you that it is safe. Increasing your core body temperature is known as hyperthermia, and it can be extremely dangerous for pregnant women. It is especially dangerous in the first month just after contraception, but hot exercise and heated classes should be avoided at all stages of pregnancy.

3
Hot Exercise + Heated Classes

Another crucial thing to avoid during pregnancy is hot exercise. There is a lot of misinformation regarding hot exercise, but be wary of anyone that tells you that it is safe. Increasing your core body temperature is known as hyperthermia, and it can be extremely dangerous for pregnant women. It is especially dangerous in the first month just after contraception, but hot exercise and heated classes should be avoided at all stages of pregnancy.

Strength Training

When it comes to strength and circuit training, exercises like lunges and jumping may put excessive pressure on your belly as you get farther along in your pregnancy. Trust your body and discontinue these if they feel unsafe. Any exercises that cause you to hold your breath or could result in trauma to your belly, (for example kettlebell swings or powerlifting) I would advise against.

4
Strength Training

When it comes to strength and circuit training, exercises like lunges and jumping may put excessive pressure on your belly as you get farther along in your pregnancy. Trust your body and discontinue these if they feel unsafe. Any exercises that cause you to hold your breath or could result in trauma to your belly, (for example kettlebell swings or powerlifting) I would advise against.

Cardio

With cardio, the rule is that you should be able to continue to hold a steady conversation during exercise. For some, running may be fine up until the end of your pregnancy. Others may find this puts too much pressure on their pelvic floor. Some low-impact alternatives include walking (on both a flat surface and uphill), swimming, elliptical machine, rowing machine, and low-intensity aerobic exercise.
 

If you’re looking for exercise classes to take while pregnant, I recommend searching for something mellow on the MINDBODY app, such as restorative or gentle flow yoga, beginner Reformer Pilates, or any other light, introductory classes.
 
As a general rule, if you’re questioning whether or not something is safe to do during pregnancy, it probably isn’t. Remember that the most important thing is the safety of both you and your baby, and no form or intensity of exercise is worth sacrificing that!
 
For more information on a healthy pregnancy, including nutritious recipes and exercise ideas, check out my Predominantly Plant-Based Pregnancy Guide!

5
Cardio

With cardio, the rule is that you should be able to continue to hold a steady conversation during exercise. For some, running may be fine up until the end of your pregnancy. Others may find this puts too much pressure on their pelvic floor. Some low-impact alternatives include walking (on both a flat surface and uphill), swimming, elliptical machine, rowing machine, and low-intensity aerobic exercise.
 

If you’re looking for exercise classes to take while pregnant, I recommend searching for something mellow on the MINDBODY app, such as restorative or gentle flow yoga, beginner Reformer Pilates, or any other light, introductory classes.
 
As a general rule, if you’re questioning whether or not something is safe to do during pregnancy, it probably isn’t. Remember that the most important thing is the safety of both you and your baby, and no form or intensity of exercise is worth sacrificing that!
 
For more information on a healthy pregnancy, including nutritious recipes and exercise ideas, check out my Predominantly Plant-Based Pregnancy Guide!

Whitney English - MINDBODY
Written by
Whitney English
Registered Dietitian Nutritionist
About the author
A former journalist and entertainment reporter in Los Angeles, Whitney English found her passion in wellness and nutrition. Tired of the quick fix promises she encountered in Hollywood, she became a Registered Dietitian Nutritionist and Certified Personal Trainer, making it her mission to research health trends to help determine the best ways to eat, move, and live for long-lasting health.