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katarina@barrebodystudio.com

Barre Favs: Gym Bag Essentials

BarreFavs - gym bag

If you're anything like us, your morning haul to the car is a workout in itself. Gym bag, purse, lunch, coffee, change of clothes, kids ... then we all take that moment of panic to think ... 'what am I missing?!' (hopefully its not the kids and it better not be the coffee.) This week we asked your barretenders what is the most important thing that they pack up for their day. Here are their gym bag/ purse essentials: 

"I always carry the Saje pocket pharmacy in my bag everywhere I go. It is the perfect thing to have on hands in case you get a random headache or stomach pain. It doesn’t take up much room but I use it all the time." - Kristin

"Well I pretty much carry my whole life in my gym bag but my must have is definitely men's deodorant. Works like a charm." -Charlotte

"Lip Balm!" - Erika

"I feel like this barre favs is directed right to me ... have you seen the ridiculous duffle bag that accompanies me literally EVERYWHERE I go. I will never leave my house without a pair of runners and a container of C4 because impromptu workouts are my life!" - Katarina  

"My other job is in health care, so hand sanitizer is with me everywhere I go!" - Jaime

"I always have dry shampoo and a book on me! Never know where you're going to be stranded and bored somewhere... or when you're going to neglect washing your hair for too many days in a row (wait, that's always)" - Emily

"There will ALWAYS be chapstick in my bag. I can't leave home without it. It's likely more essential to have than my phone." - Erin

"Other than barre socks? ???? Lately it's been my Apple Watch. I love that I can track my workouts and control my music all by a simple tap. The fact that it's sweat proof and I can wear it on my wrist makes it super convenient!" - Jessica

"Tea Tree Oil face wipes (I get mine from The Body Shop). I love these because they are antibacterial, great for a quick face/body wash after a sweaty barre session, and they keep my barre-bag smelling fresh!" - Kendra

"I always carry my agenda in my purse. I'm pen-and-paper old school like that." - Lindsey

What are your gym bag essentials? 

 

XO
Barre Body Studio - Edmonton


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katarina@barrebodystudio.com

The Importance of Rest and Recovery

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So when you’re up in the gym (k, or the barre) just working on your fitness, do you know what is actually happening? You are damaging your muscle fibers. We know what you’re thinking, sounds scary … but its not, it is good! When your muscle fibers are damaged, they recover. When they reconstruct, they actually grow back stronger and increase in size. So this means that you are actually making those gains during your periods of rest, not while you are actually working out. This concept especially applies to resistance training, which is exactly what we do at the barre!

Now here is the tricky part: just how much time should I allow my body to recover and rebuild after resistance training? Some experts recommend 24 hours, some recommend two days (we all know optimal soreness hits hard on day 2), and some research says a whole three days. With so many mixed messages, it is hard to give an exact amount of time required for proper restoration. However, there is one thing that we can tell you for sure: some amount of rest and recovery is required within your fitness routine to enhance muscle growth, prevent injury, avoid over training and promote overall health. The research all agrees that 15 minutes is not enough time to recover, 2 hours is not enough time to recover, even 12 hours is not enough time to recover. An extended period of time (24-72 hours) is required to properly restore your muscles after training them. With that said, the extended period of time will vary from person to person.  

So what does this mean for us @ BBS? It actually means that taking multiple classes in one day may not be the most efficient means of exercising. By damaging muscle fibers, not allowing a recovery period, then damaging them again, you are actually causing more harm than good. Our advice to you would be to go as hard as you can in class, push your limits, sink a little deeper, squeeze a little tighter, and then allow your body time after to recover and reset. Plus, we all know that if you’re planning on busting out a double barre sesh … you’re going to pace yourself throughout. It is far more effective to train properly for one hour than it is to cheat and hold back for two!

Now that we have determined that rest days are super important, we want to share with you a few of our favorite things to do on rest days to keep pushing towards fitness goals and promote overall wellness. First off, and probably the most important, STRETCH. Muscle restoration requires stretching! Take a few minutes at home, put on the latest episode of your favourite TV show, and get a good stretch session in to speed up the recovery process. Some other beneficial ways to speed up the recovery process includes foam-rolling, heating/cooling, and massage therapy. If you are a mover and shaker like us, an entire 48 hours without exercise just feels wrong. In this is the case, we really promote active rest days. Take part in light, low impact exercises that do not add any additional strain to the muscles that are currently undergoing recovery. Some ideas for active rest days include going for a light walk, swimming laps, yoga, or low-intensity cycling. In comparison to passive recovery (taking a complete break from exercising), active recovery actually helps prime the body’s metabolic pathways of recovery.

XO

Barre Body Studio - Edmonton

katarina@barrebodystudio.com

#GirlBoss - Dana

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Tell us a little bit about yourself.

Before I went on maternity leave I helped small businesses to grow and attract
investment into their companies. 6 months ago I had my daughter Adrianna, and
went from being a very driven professional to full on mom mode and I am loving it.
She was the inspiration for starting my small business selling teething products and
is a constant source of happiness for myself and my husband. I’ve been married for
over 6 years, and my awesome hubby is a huge supporter of everything I do, he even
comes to tradeshows with me!

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Tell us a little bit about the process that you took to get you to where you are now
professionally.

One thing I noticed while I was getting ready for Adrianna was that everything baby
related is SO expensive. It felt like planning a wedding all over again, when things
that seemed like they shouldn’t be crazy expensive were being sold at really high
prices, but you needed them, so you just bought it. After my daughter was born I
decided to see what I could make for myself instead of dishing out money for things
that were relatively simple and affordable to make. My first project was going to be
making a teething pacifier clip. I went to buy the beads but the cost of shipping was
quite high. So I went all in and decided to buy a large bulk order and make some for
friends for shower’s etc. From there I realized I could sell them at a reasonable price
to new moms who may not have lots of extra cash for these items. So I made a few
teething clips and necklaces, and the business has grown from there! I now make
teething pacifier clips, rattles, necklaces, bracelets, and am going to be adding
teething toys that can attach to a carrier (perfect for the baby barre mommas!) soon.

Explain how you maintain a work/life balance as an entrepreneur.

My favorite thing about starting this business is that it’s allowed me to stay busy and
get out of the house for tradeshows once in a while. I can make all of my products
while still snuggling or hanging out with my daughter so I feel like it’s been the
perfect balance of keeping busy while also still spending lots of quality time with my
daughter.

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Explain the creative process that you go through to create your work.

I spend a lot of time planning new products, and doing research into the best safety
practices for the items I am making. I’m always looking for new ways to make my
products even safer or more useful, and am having lots of fun learning new
techniques. I am the farthest from crafty that you can get, so this has been a big
change for me and it was a big surprise to find out that I really enjoy doing this, and
lose track of time planning out new designs and styles. I love meeting new mommas
that are happy to be able to pick up cute and useful products for reasonable prices. I
am a major deal hunter so it’s really nice to be able to make a product that’s
affordable but also really useful for other new mommas.

Speak on your connection to the community.

I have met so many new moms since having my daughter, whether it’s through baby
barre classes, tradeshows, or library class and we all have a universal need to soothe
our babe’s teething pain. It’s nice to be able to help customers, including friends and
family in a small way by making the teething process less painful. This business has
helped me to meet so many awesome entrepreneurial moms in the community, and
we’ve formed a great support group for each other and work hard to promote each
other’s business. We’re going to be helping more and more little ones cope with
teething pain at shows up all over Central Alberta, and are also reaching new
mommas all over the world through our Etsy shop, we’ve even sent teething
products to Perth, Australia!  

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Contact Information:
Etsy Shop - https://www.etsy.com/ca/shop/ChewelryAndBabe
Instagram - @chewelryandbabe
Facebook - Chewelry & Babe





katarina@barrebodystudio.com

Barre Beats: February

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Time flies when you're having fun and with February almost all wrapped up, so is our 30 in 45 day challenge! Challengers, you only have just a few more days to finish this one off with a bang. We've put together a list of tracks that we LOVE this month to help you shake your way right to that finish line. Catch ya on the flip side barre babes! 

Call on Me (Ryan Riback Remix) - Starley 

Shape of You (Galantis Remix) - Ed Sheeran 

It Ain't Me - Selena Gomez + Kygo

I Love You (ft. Kid Ink) - Axwell Ingrosso

Love on the Brain (Don Diablo Remix) - Rihanna

Alive - Marshmello 

Honeymoon Phase - Tysm

Anywhere (Luca Lush Remix) - Dillon Francis

Be Mine - Ofenbach

I Don't Wanna Live Forever (Luude Flip Remix) - Zayn & Taylor Swift 

Ignition (Viceroy "Jet Life" Remix) - R. Kelly

Cutting Shapes - Don Diablo

Sexual (Jesse Bloch Bootleg Remix) - Neiked

If you have any requests for track that you want to hear during your sweat sesh, tell your instructor after class or let us know through social media. We want to hear from you! 

XO

Barre Body Studio - Edmonton 


katarina@barrebodystudio.com

Barre Favs: Words of Encouragement

BarreFavs - Encouragement

The finish line is near, you see it, keep pushing forward. They 45th day of our current BBS challenge is in sight and this means that you challengers are almost there! Are you finding it hard to stay motivated? We all have those days and we know how frustrating this can be! But take a moment to breathe, remember how far you have come and keep up the good work! Your instructors have put together a few works to help you keep on right through to the end! Check it out: 

"Winners never quit and quitters never win!" (Erika)

"“If your dreams do not scare you they aren't big enough”
― Ellen Johnson Sirleaf (Kristin)

"I'm not a quote person, but one of my old coaches used to always say "practice makes progress". To always be progressing makes more sense - when we are perfect there would be nothing left to strive for" (Lindsey)

“If you’ve got it, flaunt it. And if you don’t got it? Flaunt it. ‘Cause what are we even doing here if we’re not flaunting it?” - Mindy Kaling, Why Not Me? (Kendra)

"Here's to the strong women! May we know them, may we raise them, may we be them!" (Jessica)

"Exercise everyday and die healthier." (Emily)

"Toss your hair in a bun, drink some coffee, put on some gangsta rap, and handle it!" (Jaime)

"Just be kind and brave. That's all you ever need to be." (Jill)

"Exercise is a celebration of what your body can do." (Katarina)



XO, 

Barre Body Studio - Edmonton


katarina@barrebodystudio.com

BAM Karma Classes

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Our BBS YEG team is eager to raise money for the Alberta Cancer Foundation in this years big event, Bust A Move 2017. However, like always, we are stronger together, so we need the bbs tribe to come together to help us kick cancers ass! Here are a few ways that you can help! 
We will be running donation based karma classes right up until the event. These classes will be a minimum donation of $10 to attend and all of the proceeds that we raise will go towards Bust a Move fundraising. Classes are already open for registration, so start signing up now!! (PS. Remember to sign up all participants on MBC.)

 
BAM karma classes will either be held at BBS Holland Plaza at 1:00 pm on Sundays or BBS Whitemud Crossing at 1:30 pm on Saturday:
 
February 12th - Bring Your Boy To The Barre - BBS Holland Plaza - 1:00pm
February 25th - Mom + Tween Barre - BBS Whitemud Crossing - 1:30pm
February 26th - Bestie Barre - BBS Holland Plaza - 1:00pm
March 5th - Mommy + Kid Crew - BBS Holland Plaza - 1:00pm
March 12th - Mommy + Kid Crew - BBS Holland Plaza - 1:00pm
March 18th - Bestie Barre - BBS Whitemud Crossing - 1:30pm
March 26th - Burn Bounce - BBS Holland Plaza - 1:00pm
April 1st - Mom + Tween Barre - BBS Whitemud Crossing - 1:30pm
April 9th - Burn Bounce - BBS Holland Plaza - 1:00pm
April 22nd - Bring Your Boy To The Barre - BBS Whitemud Crossing 1:30pm
 
If you want to shimmy, shake and sweat with us at Bust A Move Edmonton with us this year in May, all you have to do is register. Click this link to take you to our team page and sign up! We would love to kick it with YOU!

XO

Barre Body Studio Edmonton

katarina@barrebodystudio.com

#GirlBoss - Danielle

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Hey tribe, meet our newest #GirlBoss, Danielle! She is a registered massage therapist and a registered acupuncturist, with extensive knowledge in sports medicine acupuncture, cupping, TMJ specialization and joint taping. We LOVE what she does so we thought that we would get into things a little bit deeper with her and share with you. Check out what Danielle has to say about the interaction of western and Chinese medicine that influences her practice. 



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I am an acupuncturist and registered Massage Therapist and I absolutely
LOVE my job! It all started in high school when I decided I wanted to be an
Acupuncturist. Coming from a small town in northern Alberta, with no
Acupuncturists, my mom quickly derailed that plan, thinking there was no way that
it could be a profitable career. So, I went to U of A with a new dream of being a
pharmacist. I absolutely hated it and after my first year I had returned on my path
to becoming an Acupuncturist! But now, I had the full support of my mom. During
my year at U of A, my mom started suffering from dreaded hot flashes and night
sweats and sought out treatment from an amazing Acupuncturist. I think it only took
a few sessions and my mom was cured of her symptoms and had a whole new
outlook on Acupuncture and it’s amazing effects!

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What is Acupuncture?

Acupuncture is a modality within Traditional Chinese Medicine (TCM). In
simplest terms, your body has a network of pathways (meridians), coming from
different organs, which energy (Qi – pronounced CHI) flows through. The organs are
completely different from Western Medicine and provide different functions. For
example, your Liver in TCM regulates the smooth flow of Qi, emotions and Blood. SO
if someone has a diagnosis of Liver Qi Stagnation, they don’t literally have liver
cirrhosis or some other physical dysfunction. The would have symptoms such as
anger, irritability, anxiety, pain in their ribs and possibly a feeling of a lump in their
throat.
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You may have seen an Acupuncturist who felt your pulse and took a look at
your tongue? The quality of the tongue and pulse are used to help build a diagnosis,
along with questions about the whole body’s functioning. It seems pretty personal
when someone is asking you about you stool regularity and quality or menses, and
super random if they ask if you have a feeling of heaviness in your legs, but all of
these things help us to determine the proper diagnosis and enables us to build a
holistic treatment plan for you. Once a diagnosis has been determined, a series of
Acupuncture Points will be administered to correct the body’s dysfunction. The
Acupuncturist may also use other modalities such as cupping, guasha,
electro-acupuncture and massage to solidify a treatment.
Another big question people ask is “what does Acupuncture help with?”. The
answer is EVERYTHING! The main thing I treat is muscle/joint pain, stiffness, tears
etc. but this is so minimal! Because of the holistic approach of Chinese Medicine,
Acupuncture can enhance all body systems.

The following are only a few examples of what Acupuncture can help with:
●Insomnia, sleep related conditions
●Stress & Anxiety
●Menopause Symptoms (ex. Hot flashes, nights sweats)
●PMS syptoms
●Fertility (Female & Male)
●Acne or other skin related conditions (psoriasis, eczema, etc.)
●Bowel issues (IBS, constipation, Chrons Disease)
●Allergies
●Migraines/Headaches

You can check out
http://cim.med.miami.edu/clinical-services/acupuncture/common-conditions-treat
ed-acupuncture for a list of more things!

After I graduated from both the Acupuncture and Massage Therapy programs
I started working at BodyDevotion as a sub-contractor. This clinic has allowed me to
accomplish so much in such a short time, both personally and in my practice. I have
had the luxury of controlling my own schedule. This has allowed me to attend
seminars and courses on a regular basis, growing and developing my modalities,
techniques and practice. My goal for my practice is educating the public about the
benefits of Acupuncture and Massage Therapy and showing them how to integrate
these therapies into their lives.

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The main way I ensure a proper work life balance is travelling. I love going on
trips, I mean who doesn’t? But I am so fortunate to have the luxury to see the world
with my fiancée and come home to a practice that I am so passionate about. I
eventually would like to combine work and travel, by developing new techniques or
treatment protocols and teaching seminars around the world.

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To book an appointment you can message me on Instagram @DVCYR or
check out the website at www.bodydevotion.com.

katarina@barrebodystudio.com

Aaaand Release - The Benefits of Stretching After You Barre

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Your body is shaking, your thighs are burning up and you hear your instructor say one more set … “three, two, one and release.” That one little word that seems to be a favourite among barrestars: release. We know that the first thing that you want to do after that fire barre series is take a quick break to reset but we are only half way there. As important as your barre series is, the stretch that follows is just as important. We encourage you to carry the same mental focus that you maintained throughout your barre work into the stretch series that follows. Today on the blog we are chatting about a few of the many benefits that come from a killer stretch after a killer series and then giving you a few tips to get into each stretch both deeper and safer.

So why do we stretch? There are a million reasons but we will start by breaking down the two most important:

1)  Stretching out your muscles after exertion reduces tension. This may not take away the next morning soreness and stiffness entirely, but it will certainly minimize it. Stretching will eliminate the lactic acid that your body has built up during that series of plies and pulses!  Also, if your muscles remain in a tense state after your workout, you are more prone to injuries including strains, pulls, rips and tears. Stretching will reduce your predisposition to injury.

 2) We get the question all the time – How do I increase my flexibility? One word baby: STRETCH! This follows from dissipating muscular tension after exertion, stretching allows muscles to return to their natural form rather than remaining in a constricted state. An increase in flexibility will promote a greater range of motion and will increase muscle coordination/control. These are both things that will take your workout to the next level.

 So now that we have been though the WHY, let’s hit up the HOW. Like we mentioned earlier, many people use the stretching segments of class as a mental and physical break – break that nasty habit! Staying mentally connected to every stretch that you do is the best way to get the most out of it. This means activating that mind-muscle connection and sending your breath into each muscle that you stretch. Here are a couple of pro tips to help you get the most depth out of a few of your favourite BBS stretches:

1) Barre Body Stretch – Make sure that your hips stay even and your back stays flat to get a good stretch into the hamstring/back of the thigh. Pull your chest towards the mirror and reach your belly button towards your knee. (Unless you are blessed with long hamstrings and a tall torso, this probably won’t actually happen, but it is still a good way to think about it.)

2) Barre Pigeon – Work on releasing tension through your hips so that you can lay your leg flat on the barre. (It’s okay if it doesn’t go completely flat … again, it’s just a good way to think about it.) A lot of people have a tendency to pull away from the barre in this stretch, but shining your chest forward, towards the mirror, will actually take it deeper.

3) Side Body Stretch – Energetically reach your fingertips towards the mirror, but slide that shoulder blade down your back simultaneously, do this all while twisting your heart up to the ceiling and you will feel not only a great stretch into your side body, but also your inner thighs and chest.  

If you want tips and tricks about any of the other stretches that we do in class, your #BarreBoss knows best. Hit her up with any questions about form, alignment or advice to take your stretch to the next level. Also, if you are feeling any trouble spots brought on by barre or another workout that you do, your barretenders are more than happy to recommend a few stretched to fix you right up!

If you have a major L.O.V.E for a good stretch sesh, check out our Barre + Stretch + Core class or our 75 minute Barre + Stretch class. Both can be found on our schedule, you can press this link to take you there!

XO

Barre Body Studio – Edmonton

katarina@barrebodystudio.com

#WomanCrushWednesday: Jessica

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Why do you barre so hard?

I love barre because it continues to challenge me! I love how each week I feel stronger and can barre harder than the last, but I also can always challenge myself to be stronger, hold longer, sink deeper. I love that it is a mental practice just as much as a physical workout. When I’m at barre I can’t worry about my day to day stresses, I can only focus on myself, in the moment. I find that very meditative. 

What keeps you inspired and motivated? 

The amazing barre stars and barre tenders at Barre Body Studio! I love seeing the focused faces in class, knowing that people are tapping into their potential and challenging themselves inspires me to work harder and be stronger. BBS also has the most supportive team of instructors! Everyone is always cheering you on, helping out, and supporting each other. I take that energy into my day to day and feel like it makes me a better person!

 
How has barre impacted you?

I broke my foot 3 years ago, as a dance teacher that is a pretty devastating injury and it takes a long time to fully recover. Since staring Barre I finally feel like I am correcting all the muscle imbalances my injury created. I believe balanced body is key to a balanced mind and spirit. Not only has barre helped me heal physically, it’s allowed me to feel more balanced in myself. That’s a very empowering thing!

 
What other exercise do you love (in addition to barre) to keep your routine well rounded?

I love dance fitness and yoga! Dance fitness is my favourite form of cardio because I never get bored and I love moving to music. I dance harder than I would ever run (if I’m running you should too, there is likely something very big and scary chasing me!) Yoga is my go to for flexibility, strength, and mental wellness. Barre is the perfect compliment, allowing me to do both these other fitness formats stronger and longer!

 
Tell us something that we don’t know about you!

I got married on a reality TV show called Exchanging Vows. A couple I didn’t know planned my whole wedding, and my hubby and I planned theirs! It was a great way to have a fabulous wedding with limited stress and allowed me to focus on what truly mattered about the day, marrying my soul mate. My hubby and I enjoy watching the show around our anniversary and laughing at ourselves. We’ve been married for 13 years this Fall. 

 
If you had to choose 3 words to describe yourself, what would they be?

Passionate, loyal, kind

 
What is your favourite quote?

Life is not about waiting for the storm to pass, it about learning to dance in the rain!

katarina@barrebodystudio.com

Barre Beats: January

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Castle on the Hill - Ed Sheeran 

That's What I Like - Bruno Mars

You Don't Know Me - Jax Jones (ft. RAYE) 

Shape of You - Ed Sheeran

Move Your Body - Sia

Paris - The Chainsmokers

Don't Leave - Snakehips & MO

Finesse - Bruno Mars

Team - Krewella

I Would Like - Zara Larson 

True Love - Dirty Radio

Good Grief (Don Diablo Remix) - Bastille 

Issues - Julia Michaels

I Feel It Coming - The Weeknd (ft. Daft Punk)



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