Want to work out like Brooke Shields, Karlie Kloss or Emily Ratajkowski? Then look no further than Nofar Hagag. The Pilates Pro is the powerhouse founder behind the Nofar Method, one of the most popular Pilates studios in New York City and Miami, frequently visited by A-listers and wellness lovers alike.
With a background as a former Israeli army fitness instructor and an NCAA Division 1 water polo athlete, Hagag brings intensity, precision and purpose to every session.
Since launching her workout method in 2019, Nofar has built a loyal, global community that swears by her unique approach.
Her signature method, which combines the Reformer and Cadillac machines in a 50-minute class, has redefined Pilates for a new generation. It fuses strength training, cardio and mindful movement to sculpt the body and calm the mind.
Can’t make it to her studio? No problem! In an exclusive interview with Us Weekly, Nofar shared eight simple daily wellness tips, from her go-to smoothie to her favorite stretch, that anyone can add to their routine for a healthier, more energized life.
1. Eat A Vegetable-High Diet
Fuel your body with whole, nourishing foods that give you real energy. I love starting my day with avocado toast topped with lemon and a sunny-side-up egg. For lunch or dinner, a quinoa or sweet potato bowl with greens, grilled vegetables and either salmon or raw tuna is my go-to. I also enjoy a green smoothie with spinach, berries, banana, almond butter and plant-based protein, especially post-workout midday. During the week, when I eat out, I gravitate toward Mediterranean food. It’s veggie-based, clean and satisfying. Sushi is always a favorite for dinner when I want something healthy but still enjoyable.
2. Try Eliminating Food Groups
Crash diets and the idea that food is the enemy. Everyone digests food differently, and in recent years, I’ve learned that my body and skin feel their best when I avoid gluten and dairy, especially during the week when I’m focused and disciplined. I’m not super strict when I go out, but keeping that balance helps me feel energized, clean and grounded. Your body is your temple, and it is important to treat it that way.
3. Move With Intention
Move with intention every day, whether it’s a Pilates flow, a walk outside or just stretching on the mat. Movement is how I connect to myself. I love starting my mornings with a workout. For me, movement is a form of therapy. It helps me focus, manage the stress of running a business and keep my energy high. When I take care of my body and soul first, I can help and give more to others.
4. Stop Comparing Yourself To Others
Don’t compare your journey or your body to anyone else’s. We all have ups and downs. Some days you’ll want to skip your workout or take it easy, and that’s OK. Be kind to yourself. If you’re taking care of your health most of the time, that’s a sustainable and great way to live (no one is perfect!).
5. Stretch It Out
One of my favorite stretches is spine articulation on the Cadillac (pilates machine) or at home, using a large Pilates ball. I love lying back over the ball to open up my spine, or sitting on it to do hip circles. It’s great for releasing tension in the hips and lower back.
6. Take Time for Yourself
Wake up with gratitude. Before I start the day, I take three deep breaths to ground myself. If my day is busy and intense, I make time to step outside. Even a short walk in fresh air resets my mind and energy. When I teach in Miami, my favorite way to ground is by walking barefoot on the beach. It reconnects me to myself, calms me down and reminds me to stay present.
7. But Also Make Exercise Social
Schedule workouts with friends! I aim to do this at least twice a week. It’s fun, energizing and keeps you accountable. The rest of the week, I’m lucky that I get to take classes at my own studios as part of my job. It keeps me connected to my team and the Nofar Method community I love.
8. Use Supplements When Needed
I take Vitamin C and D daily, magnesium at night for recovery and sleep, and creatine powder to support my muscles, especially on busy days when I don’t get enough protein. When I feel like my immune system needs extra love, I add a probiotic, which helps a lot with all the travel and teaching I do.
Find out more about the Nofar Method at nofarmethod.com.
