Summer is a season of travel, late nights, and indulgence — all part of living fully. But as the pace of life shifts into fall, many of us feel the pull to reset. Few people understand this better than Nofar Hagag, founder of the Nofar Method, the Pilates experience that has trained more than 50,000 clients across New York and Miami. Known for her unique fusion of the Reformer and Cadillac in a single 50-minute session, Hagag’s approach blends the discipline of an elite athlete with the mindfulness of Pilates.
Her first piece of advice for anyone looking to get back on track? Compassion. “Movement should always feel like a privilege, never a punishment. If you’ve been traveling, eating differently, or staying up late, that’s simply part of living fully,” she tells GRAZIA USA. “Instead of chasing guilt, lean into gratitude that your body can return to movement. Start small, one walk, one Pilates class, one session without pressure.”
Avoid the Biggest Mistake
According to Hagag, the most common misstep people make after time away is trying to do too much, too soon. “The biggest mistake is going ‘all in’ too fast and trying to push at 100% when the body isn’t ready. That often leads to soreness, burnout, or even injury. My advice is to meet your body where it is today, not where it was before the break. Build strength gradually, focus on alignment, and celebrate small wins. It usually takes about two consistent weeks for the body to reset and regain rhythm, so patience really is the key.”
Discipline, Reframed
Hagag’s background as a Division 1 athlete and Israeli army fitness instructor instilled a foundation of discipline, but she’s redefined what it means in her own practice. “True discipline isn’t about rigidity, it’s about consistency with enjoyment. It’s important to enjoy the activity your body craves in the moment. Don’t force yourself into what used to work. Instead, tune into what feels fun and therapeutic now because joy fuels consistency,” she explains. “My philosophy blends the structure of athletic training with the mindfulness of Pilates. I want my clients to feel strong, yes, but also deeply connected, aware, and empowered.”
Why the Nofar Method Works
Travel often leaves the body out of alignment — from tight hips to poor posture. Hagag designed her method specifically to counterbalance those effects. “By combining the Reformer and Cadillac in one session, we can lengthen and strengthen at the same time. The Reformer challenges stability and control, while the Cadillac opens, decompresses, and restores. Together, they bring the body back into alignment in a way that feels both grounding and energizing.”
And while her studios offer an elevated experience, Hagag emphasizes that you don’t need specialized equipment to get started. “You don’t need fancy equipment to reconnect with your body. Start with the basics: walks, breath work, planks, bridges, and gentle spinal rolls like cat-cow. Even five minutes a day can reset your core, posture, and energy.”
Balancing Fitness With Recovery
Another key element of her philosophy is that progress isn’t just about the workout itself. “Exercising without recovery isn’t sustainable. Your body doesn’t get stronger during the workout; it gets stronger when you recover. Prioritize sleep, hydration, and stretching just as much as your workouts. If you only slept four hours, maybe that day’s ‘fitness’ is simply a walk and restorative stretches. Listening to your body is part of discipline, too.”
The Post-Travel Reset
For those battling jet lag or travel fatigue, Hagag recommends combining movement with restorative practices. “For me, the first step is always a good night’s sleep. Once my body adjusts, I like to raise my heart rate with some cardio the day after the flight. If I’m lucky, I go for a swim, which helps ease soreness, supports my back, and refreshes me mentally. If swimming isn’t an option, I love using the sauna, steam, or infrared heat. It’s like a full body reset, both physically and mentally.”
Final Words of Wisdom
At the core of Hagag’s message is balance and presence. “Don’t chase perfection, chase presence. Every time you work out, whether at home or in the studio, you’re investing in the version of yourself that feels aligned, empowered, and organized inside and out.”
