Cleo Studio
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We help women build strength, confidence, and sustainable habits.
Cleo Studio is a holistic wellness space where we merge nutrition (RESET) and fitness (MOVE) in one personalized method, created by French women’s wellness expert Cleo Premat.
Somewhere along the way, Instagram convinced women that cardio was the enemy..
“Cardio kills your muscle gains”
“Just lift heavy, you don’t need cardio”
“Cardio raises cortisol, especially during perimenopause”
“Strength training alone is enough to get lean”
Well, science tells a different story. Cardio increases energy expenditure, helping you create the calorie deficit needed for fat loss. It also improves cardiovascular fitness, metabolic health, sleep, and longevity. You don’t have to choose between lifting heavy and doing cardio.
I’m a huge advocate for strength training, especially for women over 40, but eliminating cardio completely? That’s where I disagree.. and trust me, I HATE cardio. 😂
I wrote a much more personal (and slightly controversial) article about this, including my own experience going from cardio addict to weightlifting ju**ie.
“Maybe You Need Cardio After All” Read the full article on my Substack. Link in bio.
Now tell me: have you stopped doing cardio and found yourself stuck at the same weight?
Want a lifted, rounder butt without surgery? Grab a pair of heavy ankle weights (I’m using 10 lbs per ankle) Get on a sturdy box or bench and follow these leg movements. Swipe.. your glutes are about to WORK for real.
MOVE 1: KICKBACK + CROSSOVER
Kick the leg straight back, then cross it behind you. The most important cue here is hip stability: keep your hips square and avoid rotating with the leg. I always tell my clients: “Move like a Barbie” meaning your leg moves but not your pelvis.
MOVE 2: FIRE HYDRANT
Keep your hips stable and square by bracing your core, then lift the leg out to the side and squeeze those side glutes. This targets the glute medius and upper glute area, helping build that round, peachy shape at the top 🍑
MOVE 3: FIRE HYDRANT + KICKBACK
Now combine both moves for the finisher. Your glutes will be burning, so shift your focus to “keeping your core engaged and your hips stable” instead of thinking about the fatigue.
MOVE 3 other leg: FIRE HYDRANT + KICKBACK
Also important for those moves, don’t lock your elbows. Instead keep a slight bend and actively press through your upper body to maintain support through the chest and shoulders, rather than dumping tension into your neck or lower back.
Do 3 sets of 15 reps of EACH move, PER LEG. With 10 lbs on each ankle (not those tiny bracelets) Aïe aïe aïe 🔥🍑
Your body was never meant for a one-size-fits-all workout.
Discover Cleo Studio’s signature Sculpt & Core Method: personalized private Reformer Pilates tailored to your body, goals, and experience level.
• Sculpt and strengthen with intention
• Build core control
• Improve posture and alignment
• Move with greater mobility
• See and feel real results
A private, women-only Pilates studio in Los Angeles✨
Apply as a new client through the link in our bio.
Back to work means back to routine. September is the perfect time to reset, get motivated, and build habits that will actually stick.
Start your personalized program at Cleo Studio tomorrow and make your training part of your routine from day one.
DM “START” to claim your spot.
Something new at Cleo Studio ✨
I created **Cleo Pilates** using the STOTT Pilates method for women who want a more personal approach to Reformer Pilates.
Private 1:1 sessions are tailored to your body, experience, and goals, with programming that evolves as you get stronger.
Whether you want to build strength, improve your core, posture, or mobility, or complement your current strength training, each session is designed around you.
Private Reformer Pilates is now available at Cleo Studio in Los Angeles.
Comment PILATES for availability✨
See you soon 💞
08/22/2026
The older I get, the harder it is to recover from a long-haul flight.
I used to just suck it up: drink w**e on the plane to relax, eat candy, take a sleeping pill so I wouldn’t see the time go by… then wake up cranky, with swollen legs, my body hurting everywhere, digestion completely stopped, and jet lag absolutely destroying me.
Now I care A LOT more about my pre-flight body prep and it’s been a game changer. I feel better on the plane, arrive in a much better mood, and recover from jet lag faster.
If I had to pick ONE thing from this list: compression socks. They should be mandatory on long-haul flights! Sitting still for hours can cause blood to pool in the legs, leading to swelling and discomfort, and prolonged immobility is also a risk factor for blood clots. I also get restless legs, and compression socks calm mine down 100%.
One last thing I always do: get up every 2 hours. I walk, move my legs and stretch next to the exit door.
I barely sleep during the 11-hour Paris–LAX flight… but once I’m home, I sleep like a baby.
Do you have a travel routine? Any tips I should add to mine? ✈️
If you have a strict routine all year long, BREAK IT.
Vacation is the time to let go. Free your mind, relax your body, release muscle tension and take the everyday pressure off!!
Don’t be that boring person who needs a special diet (with no reason) and has to be in bed by 9pm on vacation. The whole year is already full of routines. Stay up, sleep late, eat with everyone, drink the rosé, enjoy your friends and family. Don’t isolate yourself from the fun.
That doesn’t mean eating like there’s no tomorrow. Just choose what’s worth it. Amazing homemade gelato? Go for it. Tourist trap chemical ice cream? Skip it. Same with fries, pastries, cocktails…
And 3 weeks without lifting will NOT make your muscles disappear. Your body deserves a break too.
I kept daily 15–30 min of mobility because my body needed it, swam a little, ate what everyone else was eating and counted absolutely nothing.
And guess what? I can’t wait to train again. I miss it!!
Cleo Studio reopens August 24. Can’t wait to see you all back and ready to work 🙌
reopening the studio at the end of the month with one very determined goal: every single one of my girls doing a pull-up by 2027.
you can ALL do it. the physical conditioning is a big part of it, but so is the mental support✨
miss you all my girls. can’t wait to be back 🩷
Want to test your longevity? Try the Sneaker Test.
If you pass: you probably have good balance, proprioception, mobility and core control.
If you touch the ground, or almost fall over… your body might need a little more work, very common after 40.
Try it in one take and share the video with us 👀
Come train at Cleo Studio for strength, stability, mobility and core before putting on your shoes becomes an extreme sport.
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