玛丽·海伦是“美型芭蕾”的创办人，致力于帮助更多人拥有芭蕾舞伶般优雅的身段与线条。她也是娜塔莉·波曼在“黑天鹅”的专属健身教练。玛丽·海伦在十六岁时加入纽约市芭蕾舞团成为专业舞者，并在纽约林肯中心与世界巡回演出十年。卸下舞团职务之后，她进入哥伦比亚大学修习美国文学。她创立了第一个线上健身舞蹈教室，不仅在全球拥有许多会员，她的客群更包括许多明星及模特儿。这次 womany 有机会与玛丽·海伦聊聊关于美，优雅，与健康。她的新书已被翻译成中文并于今年夏天在台湾上市。（延伸阅读：舞蹈家：为梦想和希望用力地活着 许芳宜）
Mary Helen Bowers is the founder and CEO of Ballet Beautiful. She is dedicated to help people building and maintaining the beauty, strength, and grace of a ballerina. She was responsible for whipping Natalie Portman into shape for her role in Black Swan. She joined the New York Ballet at age 16 and danced 10 years with the company at Lincoln Center and on stages across the world. After retiring from NYCB Mary Helen earned her Bachelor of Arts in English Literature from Columbia University. She developed one of the world’s first online fitness studies. Today Ballet Beautiful has a global membership with a high profile following and impressive celebrity clientele. Womany is delighted to have this chance to discuss with Mary Helen about beauty, grace, and health. Her book has been translated into Chinese and published in Taiwan this summer.
Did you always know you were going to be a dancer?
Mary Helen Bowers: 从我有记忆开始，芭蕾一直是我生命的一部分 。我一直喜欢跳舞，而且从很小的时候就知道，这是我人生想要做的事。
Ballet has been a part of me for as long as I can remember. I’ve always loved dancing and knew from a young age that it was what I wanted to do with my life.
Could you talk about how being trained as a professional dancer shape the way you connect to and take care of your body？
Mary Helen Bowers: 对于一个专业的芭蕾舞者，妳的身体即是妳的工具！要取得成功，妳必须明白身体的极限，妳要学会如何倾听身体的需求并保持在最佳状态。因为芭蕾是肢体的展现，妳会与身体发展出非常强的身心联结。对于我来说，我在芭蕾舞团所受的舞蹈专业训练对于我在“美型芭蕾”所做的事有重大的影响。身为一个芭蕾舞者我第一次创立了一个后台使用系统，后来扩大到任何一个女人都可以从中受益与享受的健身方法。
For a professional ballerina, your body is your instrument! To be successful you must learn how far you can push it, how to listen and how to keep it in top condition. Because ballet is so physical you develop a very strong physical connection with the body. For me, dancing professionally had a huge impact on what I’m doing with Ballet Beautiful. I first created a system to use myself backstage as a ballerina and later expanded it into a fitness method that any woman can benefit from and enjoy.
Could you share with us your favorite/most memorable experience when dancing with New York City Ballet?
Mary Helen Bowers:我最喜欢的经历之一是与纽约市芭蕾舞团在圣彼得堡的马林斯基剧院演出。能够在拥有丰厚历史与美丽的舞台上跳舞是一种荣誉！我在舞团的第一个国际表演是在台湾。我永远不会忘记在台湾舞台上那多么令人兴奋的开幕之夜！
One of my favorite experiences was performing at the Marinsky Theatre in St. Petersburg with New York City Ballet. There is so much history and beauty that has taken place on that stage, it was an honor to dance there! I also performed with the company in Taiwan on my first international tour. I’ll never forget how exciting opening night was dancing and performing in Taiwan!
What does “being beautiful” mean to you?
Mary Helen Bowers:我认为美丽的定义因人而异！对我来说，美丽是所有女性都拥有的，是力和优雅的完美结合。芭蕾将这份美捕捉地如此完美，这也是我一直很喜欢艺术的原因之一。（延伸阅读：美体就像宇宙一样美丽）
I think it’s different for everyone! To me beauty is that incredible combination of strength and grace inherent in all women. Ballet captures it so perfectly, it’s one of the reasons I have always loved the art.
You talk about power, grace, and strength of the body, yet there is so much pressure on looking perfect in the societies. Please tell us more about how to live gracefully in everyday life and how you hope people will get from Ballet Beautiful.
Mary Helen Bowers: 所有女性都会遭受来自于社会的压力，告诉我们该看起来如何或是该有什么样的行为。这种情况非常普遍！重要的是要忽略外界的压力，而把重点放在什么让妳感到快乐，美丽和坚强。对我来说，这意味着好好爱护和照顾我的身体。定期锻炼，健康的饮食和确保我得到足够的睡眠，这些都让我的身体处在最好的状态。有了这个基础，将更容易专注于自己的健康和幸福，而不是活在他人的期望之下。
All women suffer from pressure to look and even act a certain way. It’s really universal! It’s important to ignore outside pressure and instead focus on what makes you feel happy, beautiful and strong. For me that means treating my body with as much love and care as possible. Regular workouts, a healthy diet and making sure that I’m getting enough sleep, are the things that make me feel best, physically. With this base it’s much easier to focus on your own health and happiness rather than living up to another’s expectations.
With all of the health and fitness books and videos out there on the market, what inspired you to create Ballet Beautiful?
Mary Helen Bowers:“美型芭蕾”的灵感来自于我的个人经历，作为一个专业的芭蕾舞者和我对于健康和健身的热情。这么多健身课程用非常男性化的态度来雕塑身体，对我来说这是行不通的。我为自己创造了一个系统，并希望能找到一种方式来与世界各地的女性分享这种锻炼方式。所有课程的设计是专为可以在家透过我的书和线上影片来锻炼，让课程唾手可得！（延伸阅读：三招轻松雕塑紧实又性感的手臂）
Ballet Beautiful is inspired by my experiences as a professional ballerina and my love for health and fitness. So much fitness comes from a very masculine energy and approach towards shaping the body which has never worked for me. I created an amazing system for myself and wanted to find a way to share this workout with other women all over the world. The workouts are all designed to be done at home via our book and online videos to make them truly portable and accessible to all!
If possible, could you share one or two testimonies from your clients, how you see their changes and how you feel as the person making the transformation to take place?
Mary Helen Bowers:“美型芭蕾”每天都收到许多来自我们客户不可思议的成果。看见这么多女性使用这个课程来改变她们的身体和生活是如此鼓舞人心！
We receive incredible testimonials from our clients who are seeing results from Ballet Beautiful almost every day. It’s so inspiring to see how many women are using the program to change their bodies and their lives!
“玛丽·海伦的技巧让任何人都可以实现拥有如舞者般修长和紧致的身形。” - 娜塔莉·波曼，奥斯卡影后，黑天鹅
“Mary Helen’s technique… allows anyone to achieve the long, toned physique of a dancer.” – Natalie Portman, Academy Award-winning actress, Black Swan
“我崇拜玛丽·海伦·鲍尔斯：她知道如何让普通的女人看起来像芭蕾舞伶。玛丽海伦的智慧，注重细节的态度和专业的芭蕾舞者培训使她拥有丰富的肢体锻炼知识。她与她精简的技术可以创造令人难以置信的改变。她真的与众不同。“ - 佐伊·丹斯切尔，女演员和音乐家
“I adore Mary Helen Bowers: she knows how to make ordinary women look like ballerinas. Mary Helen’s intelligence, attention to detail and extensive training as a ballerina has made her a wealth of knowledge. With her simple streamlined technique she can make incredible changes. She’s the real deal.” - Zooey Deschanel, Actress and Musician
What is your suggestion for working Moms on how to take care of themselves, especially on balancing all the different responsibilities, eating healthy, and feeling beautiful.
Mary Helen Bowers: 作为母亲有来自各方的要求。但要真正照顾好妳的家人，妳必须先照顾好自己！对于忙碌的妈妈们，我们总是建议在能力和时间许可下尽妳所能地做就好。这可能是在宝宝午睡或孩子在学校时15或30分钟的锻炼 。当你能抽出时间达到一周3小时的运动，结果是非常令人难以置信的。妳将会看起来和感觉更有自信，更纤细紧实。健康饮食也是非常重要的！有时候，我们放很多心力照顾我们的家庭，但我们却忘记，我们还需要均衡和健康的饮食。一点一滴的累积将会有很大的改变，更棒的是，当妳身为母亲对于健康有着积极的态度，妳会为妳的孩子设下一个很好的榜样。（延伸阅读：一起运动吧！准妈妈篇）
There are so many demands on Moms’ time and in order to really take great care of your family, you have to take care of yourself! For busy moms we always recommend doing what you can, when you can. It could be a 15 or 30-minute workout when the baby is napping or the kids are at school. When you make time for 3 hours of exercise/wk the results are pretty incredible. You look and feel more confident, lean and toned. Healthy eating is important too! Sometimes we focus so much on taking care of our families that we forget that we also need to eat healthy, balanced meals. Every little bit helps and the great part is that when you are healthy and active as a parent you set a terrific example for your kids.
We are very excited that the book Ballet Beautiful is translated into Chinese and being published in Taiwan, what suggestion do you have for Asian women who are afraid of “bulking up” by exercising, and to whom constant dieting has become a norm?
Mary Helen Bowers: 一切都跟妳如何运动有关。没有人比一个芭蕾舞者更畏惧拥有壮硕的身型了！“美型芭蕾”是很好的锻炼，它让妳可以享受在家的隐私和配合自己的步调，将妳的肌肉拉长而不是让妳变壮硕。当妳做正确的锻炼和吃正确的食物，节食不再必要。这种感觉令人感到如此自由和解放！（延伸阅读：节食与健康饮食的差别）
It’s all about the way that you exercise. No one is more terrified of getting bulky or big muscles than a ballerina! Ballet Beautiful is a great workout that can be enjoyed in the privacy of your own home and at your own pace, it elongates rather than bulks the muscles. And when you are doing the right workout and eating the right foods dieting is no longer necessary. It’s so liberating!
Could you please list 5 things a woman can do to incorporate your philosophy and tools to become more Ballet Beautiful?
Mary Helen Bowers:
3）设定一个目标！无论妳的梦想是拥有纤细的身形或是美丽的姿态，设定目标是实现梦想的第一步。做足充分准备来达到您的目标 - 这一切都跟融入生活有关。如果妳的目标是每周训练三小时的“美型芭蕾”，拿出妳的行程表并把锻炼时间排进去。
1) The first step would be buying our book! It’s a great introduction to the Ballet Beautiful lifestyle and program.
2) Get in the Ballet Beautiful mindset! This step begins with learning how to look at exercise and a healthy diet as a way to pamper your body and create beauty from the inside out.
3) Set a goal! Whether your dream is to be more lean and toned or have beautiful posture, setting a goal is the first step to making it happen. Do the prep work to meet your goals -- this is where it all comes to life. If your goal is to start with our Classic workout 3 hours week look at your schedule and make the time.
4) Celebrate the small things! Did you get through an extra set of Swan Arms today? Track your progress and celebrate as you go!
5) Always take a rest day! Giving the body time each week to recover is just as important as making time to workout. Set aside one day each week where you rest and recover to prepare for the week to come.
What's next for you/ Ballet Beautiful on the horizon?
Mary Helen Bowers:目前我怀了我的第一个孩子，现在工作专注于为孕妇设计一个特别的产前课程。怀孕是一段神奇的时间，我真的很期待设计一个课程来支持准妈妈达到她们健身和健康的目标，让女性拥有最美丽最健康的怀孕过程。（延伸阅读：为什么你付了钱却不去健身房）
I am currently pregnant with my first child and working now on a specific prenatal program. Pregnancy is a magical time, I’m really excited to develop a program to support moms-to-be in their fitness and health goals and help other women have the most beautiful and healthy pregnancy possible.
Could you share with us your life mantra and say a few words to the reader at
Mary Helen Bowers: 拥有远大的梦想，永不后悔过去！我是一个喜欢为自己设定高目标的人，我也鼓励别人做同样的事情。
Dream big and never look back! I’m a person that loves to set high goals for myself and I encourage others to do the same.