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Published Thursday Jun 20, 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. 

6
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.
shanila sattar
Wellness
Published Wednesday Mar 17, 2021 by Shanila Sattar

Foundational Steps to Cultivating a Daily Self-love Practice

Self-care
Expert Advice
Personal Growth
Wellness

When you think of self-love what do you think of? Bubble baths, walks on the beach, facemasks, or what? Self-love can mean so many different things but when we think about self-love, we have to acknowledge loving ourselves both on the outside and on the inside. The way that we show ourselves love is one of the most important things we will ever do. 

How do we treat ourselves? How do we talk to ourselves? What foods are we putting into our bodies? How are we thinking about our overall well-being when practicing self-love?

As self-love defines and redefined itself for you over the years, here are a few foundational tips to think about when easing into your self-love journey.

 

Step 1: Learn to set boundaries

Don’t we love this one? Loving ourselves has a lot to do with the boundaries that we have for ourselves, with others, and for others. Take time to think about your own emotional, mental, physical, and spiritual needs when setting boundaries that reflect your personal needs. Boundaries don’t have to be big and scary; they are here to remind us that you get to have your lived experience and still have expectations about how you’d like to be treated and what you’d like to feel.

When thinking about your boundaries, ask yourself:

  • How do I feel without having boundaries?
  • What would I like to have boundaries around?
  • Are my boundaries actual boundaries or am I creating walls in my life?
  • How do I plan to uphold my boundaries?
Step 2: Cultivate self-compassion

In a world where perfectionism and curated existences have been rewarded, begin to cultivate compassion for yourself. You are a soul having a human experience and it’s totally okay if things are not perfect. 

Mindfulness exercises such as Breathwork, self-care activities, and self-compassion, all help train the mind, emotions, and even the body’s stress chemicals to be able to deal with undesired situations. Self-compassion means, can you be nice to yourself? Can you find empathy and kindness for yourself in the middle of what feels chaotic, stressful, or unwanted? Self-compassion means that we get to make mistakes, have our plans not work out the way that we wanted, and we still get to celebrate that we are doing the best that we can and it is enough.

When thinking about self-compassion, ask yourself:

  • How do I respond to stressful situations?
  • How hard am I on myself?
  • How do I celebrate myself?
  • How do I show myself kindness?
Step 3: Nourish yourself

In every sense of the word “nourishment”, begin to learn what nourishes you and what depletes you. Nourishment doesn’t just mean food for yourself; it means that whatever you are consuming whether it be media, podcasts, people, energy, information, etc. all impact the way that we think, feel, and experience life.

Nourishing yourself definitely goes right along the lines of having your boundaries intact and practicing self-compassion. 

When thinking about nourishment, ask yourself:

  • How do I nourish my emotional well-being?
  • How do I nourish my mental well-being?
  • How do I nourish my physical well-being?
  • How do I nourish my spiritual well-being?
  • How do I nourish my social well-being?
  • How do I nourish my financial well-being?

That’s it. Those are the foundational steps to cultivating a self-love practice that you can ease into your daily routine. Come back to these questions often, because like anything else, self-love is a practice and it takes effort, time, and intention to maintain. 

If you’d like to try breathwork, mindfulness, or play classes with me, check out these workshops and training sessions that work with your schedule. For other breathwork classes, browse Mindbody.

 

About the author
Shanila is a 4th generation sound healer, breathwork coach, mentor, women’s researcher, and speaker. She is the Founder of AlwaysPlayStudios where she trains breathwork facilitators and sound healers. Her background is in tech, having co-founded an award-winning web agency, and in women’s research, specifically in mindsets, implicit bias, perfectionism, women's health, and societal experiences supported through the National Science Foundation, National Institute of Health, and several universities. She has implemented several health and wellbeing programs in underserved populations throughout the US. Shanila mentors healers on their healing and intuitive wellness journeys. Connect: @shanila.sattar