孕動芭蕾 準媽媽們的新選擇大綱

Jewelry designer Jamie Wolf doesn't let pregnancy stop her from doing plies and ronds de jambe in her ballet class.

珠寶設計師傑米・沃爾夫(Jamie Wolf)沒有讓懷孕阻礙她在芭蕾課上繼續練習下蹲和劃圈等動作。

As a former New York City Ballet corps member, Ms. Wolf knew the best prenatal exercise is the one she's been doing most of her life.

相反，作爲紐約市芭蕾舞團(New York City Ballet)昔日的一名舞蹈隊員，沃爾夫認爲最好的孕期鍛鍊就是她迄今生活中投入時間最多的運動。

With her doctor's consent, Ms. Wolf went back to ballet class after eight weeks into her pregnancy. She says the endorphins from exercising helped her deal with first-trimester nausea. 'I found that what makes me feel best while being pregnant are the things that feel familiar because everything else is changing,' says Ms. Wolf, who is due this month.

經得醫生允許後，懷孕八週的沃爾夫重新回到芭蕾課堂。她表示，運動促進體內的內啡?分泌，幫她克服了孕吐這種懷孕初期的妊娠反應。如今，很快將迎來預產期的沃爾夫說：“我發現懷孕期間讓我感覺最好的就是接觸熟悉的事物，因爲其他一切都在發生改變。”

The 35-year-old New Yorker began dancing at age 8 at the School of American Ballet. Her first role on stage was the 'Bunny' in New York City Ballet's 'The Nutcracker,' which became her nickname when she joined the company in 1996.

沃爾夫現年35歲，紐約人，從8歲就在美國芭蕾舞學校(School of American Ballet)學跳芭蕾舞。她的舞臺處女作是在紐約市芭蕾舞團的《胡桃夾子》(The Nutcracker)中扮演“兔子”(Bunny)。1996年她加入這個芭蕾舞團後，“兔子”便成了她的暱稱。

Ms. Wolf retired in 2006 to focus on her jewelry line. She stepped back into the studio three years later when choreographer and former City Ballet dancer Benjamin Millepied approached her to audition for a dancer role in the 2010 film 'Black Swan.' To get back in shape, she began taking ballet classes with master teacher Wilhelm Burmann and continued to do so after working on the film.

2006年，沃爾夫從紐約市芭蕾舞團退役，開始專注於珠寶設計工作。三年後她重回芭蕾舞房，因緣在於電影《黑天鵝》(Black Swan，2010年)需要一位舞者，擔任編舞的前紐約市芭蕾舞團舞者本傑明?米派德(Benjamin Millepied)邀請她去試鏡。爲了重塑身形，她開始跟隨名師威廉?布爾曼(Wilhelm Burmann)重新修習芭蕾，並且在電影拍完後堅持了下來。

She is the only pregnant woman in a class geared for professional dancers, but that doesn't deter her from enjoying the workout.

沃爾夫參加的是面向專業舞者的培訓班，而她是這個班上唯一的孕婦學員，但這一點兒也不影響她享受訓練的過程。

'I used to be able to do those moves and now I can't,' she says. 'Who cares? It's about feeling good and I really enjoy it.'

她說：“以前能做的動作，現在我都做不了了，可那又怎樣？只要感覺好就行，我真的感覺很享受。”

The Workout

跟隨“孕”律

Ms. Wolf attends Mr. Burmann's advanced professional class at Steps on Broadway one to three times a week. Class begins at the barre with leg exercises such as plies, tendus and ronds de jambe for 45 minutes. Then the class practices adagios, a sequence of sustained movements.

沃爾夫每週去Steps on Broadway參加1-3次布爾曼的高階專業芭蕾舞課程。該課程一開始有45分鐘供學員進行下蹲、拉伸、劃圈等基本的腿部練習，然後是一些動作連續的慢板練習。

She modifies the exercises to fit her changing body, eliminating moves such as the arabesque, a pose in which a dancer stands on one leg with the other leg extended behind her. She is always on alert for signs of discomfort. 'As a dancer, you're comfortable with your body and you know yourself so well,' she says. 'It's very easy to differentiate fatigue from pain and discomfort.'

因爲懷孕帶來的身體變化，沃爾夫在練習時對一些姿勢進行了變通，例如略過像迎風展翅(arabesque)這樣單腿站立、另一條腿往後高擡的動作。沃爾夫會對不適風險時刻保持警惕。她說：“一名舞者會讓自己的身體處在舒適的狀態，會對自己非常瞭解。我們很容易就能區分出哪種感覺只是累了，哪種感覺是疼痛和不舒服。”

At home, she follows online streaming videos of Ballet Baby, a prenatal workout created by Mary Helen Bowers, a former dancer and founder of Ballet Beautiful, a ballet-inspired fitness program. Ms. Wolf sometimes takes Ms. Bowers's studio classes.

在家裏，沃爾夫會跟着《芭蕾寶貝》(Ballet Baby)的在線流式視頻進行鍛鍊。《芭蕾寶貝》是退役舞者瑪麗?海倫?鮑爾斯(Mary Helen Bowers)爲準媽媽們設計的一套鍛鍊動作。鮑爾斯也是基於芭蕾舞設計的健身項目Ballet Beautiful的創始人。有時候，沃爾夫也會去鮑爾斯的舞蹈房上課。

The series includes mat work, toning exercises and cardio workouts broken into around 15-minute sessions. Her favorites include the Inner Thigh and the Classic Bridge exercises, which help sculpt the butt, the inner thighs and the back of the legs.

《芭蕾寶貝》系列課程包括墊上練習、伸展動作和有氧運動，大約15分鐘一小節。沃爾夫最喜歡的練習包括“大腿內側運動”(Inner Thigh)和“經典搭橋”(Classic Bridge)練習，這些動作有助於鍛鍊臀部、大腿內側和腿肚部位。

The Diet

孕期飲食

For breakfast, she often has multigrain toast with fresh avocado sprinkled with salt or multigrain waffles with a banana. For lunch, she'll have either a Moroccan chickpea salad or a salad with grilled chicken.

沃爾夫早餐常吃的是撒上少許鹽的鮮鱷梨雜糧吐司，或者香蕉雜糧華夫餅。午餐的話，要麼摩洛哥鷹嘴豆色拉，要麼雞肉色拉。

For dinner, she enjoys date nights and often eats out with her husband, Mike. At home, they cook grilled fish with wild rice and fish tacos with fresh guacamole in the summer. She eats whatever her body is craving but within moderation.

對於晚餐，沃爾夫喜歡約會的感覺，所以常常和老公邁克(Mike)外出就餐。如果在家就餐，夏天他們會做烤魚，並用野生稻米做飯，還會做魚肉玉米餅卷，配以鱷梨色拉。總的來說，沃爾夫在飲食方面完全聽從自己身體的需要，同時注意適量原則。

She has Epic Seed's Greek Yogurt + Chia every day for calcium, and bananas for potassium, which she learned prevents muscle cramps during pregnancy.

此外，沃爾夫每天還會食用Epic Seed的Greek Yogurt + Chia以補充鈣元素，並通過吃香蕉補鉀，她聽說這樣可以預防孕期肌肉痙攣症狀的發生。

The Gear

行頭裝備

In ballet class, Ms. Wolf wears Yumiko's Yuki leggings in black microfiber ($67) and Alex or Heather microfiber leotards ($75 and $68, respectively). The brand doesn't provide maternity wear so she buys up a size. She dances in Bloch split-sole ballet slippers, which cost around $33. Her other workout clothes includes Jungmaven T-shirts ($29) and zip-hooded sweatshirts ($60).

上芭蕾課時，沃爾夫穿的是Yumiko品牌的Yuki黑色超纖彈力褲（售價67美元），以及Alex或Heather系列的超纖面料練功服（分別售價75美元和68美元）。因爲這個品牌沒有專門的孕婦服，沃爾夫就選了大一號的尺碼。練功時，沃爾夫會穿Bloch品牌的分割式軟底舞鞋（售價在33美元上下）。她還備有其他一些練功服，包括Jungmaven 品牌的T恤衫（售價29美元）和帶拉鍊的套頭衫（售價60美元）。

A single class at Steps on Broadway costs $18, though she buys a series of 10 classes for $160. The Ballet Baby online streaming videos cost about $50 for the series. A monthly subscription to in-studio and online Ballet Beautiful classes costs $280.

在Steps on Broadway單上一節芭蕾課的花費是18美元，沃爾夫報了一套共10節的課程，總計160美元。一套《芭蕾寶貝》在線視頻課程的售價約爲50美元，而Ballet Beautiful練功房和在線課堂的月收費是280美元。

The Playlist

美妙音樂

'One thing I love about ballet is the incredible music, especially getting to perform with a live orchestra,' she says, who counts Stravinsky as one of her favorite composers. At Steps on Broadway, there is a pianist who accompanies the class.

沃爾夫說：“我愛芭蕾表演時那美妙的音樂，特別是在樂隊現場伴奏下跳芭蕾的感覺。”她表示，斯特拉溫斯基(Stravinsky)是她喜歡的作曲家之一。在Steps on Broadway上課時，旁邊就有鋼琴師伴奏。