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katarina@barrebodystudio.com

Barre Favs: Summer Fitness

BarreFavs - Summer Fitness

With the warm weather and the extended YEG sunshine, the fitness opportunities are endless during the summer months! We turned to your barretenders this week to ask how their fitness game changes during the summer. While you can always catch them at the barre, they have some really good ideas on how to compliment your barre workouts with some sun and fresh air. Read all about it below!

"In the summer I look forward to more activities that get the body moving and the heart pumping outside! I really like to head over to the Grandview stairs when I have a free night and we love taking Bax out for more walks because the weather is so much nicer. Also, does running to catch up with the ice cream truck count as cardio? Asking for a friend…" - Jill

"For some reason I'm open to doing and trying more things in the summer. Last summer I ran stairs for the first time which was killer! Not sure what I might try this year!" - Lauren

"Not really, I'd love to say I get out and go running in the valley or do stairs outdoors at Glenora, but I am a terrible runner. I go for more walks outdoors and enjoy the trails. This year, I might end up utilizing my back yard though! --- Benefits of living on a golf course ;-)" - Kirsten

"I usually increase my bicep workouts. It takes a lot of effort to bring the icy cold margarita to my lips while sitting on the patio!" - Elissa

"Once summer hits I resume all outdoor activities! Tennis, golfing, river valley walks (I might even take up running this summer - probably not, but maybe!), biking, Frisbee, the list goes on. You will still catch me at the Barre probably as much as I am now - but any time spent during the colder months going to other studios or checking out new fitness gigs in Edmonton is now transferred to outdoor activities!" - Michelle

"How does your fitness game change once summer hits? To be honest, my fitness game slows down a little during summer. Although I play rec league slo-pitch, I spend more time hanging out with friends (usually on a patio) than I do taking my usual barre, spin, and yoga classes. Whoops!" - Lindsey

"More time spent doing outside activities; walking/running in the river valley, biking, hiking, outdoor yoga, stairs, whatever I can do to get outside and enjoy the sun." - Carla

"I don't do much differently in the summer in terms of my workouts, but generally I am more active, walking more, playing outside with my girls, swimming, hiking, etc. I LOVE summer!" - Jessica

"Mine pretty much stays the same! I love to switch it up with outdoor activities since it is after all nice out :)" - Hannah

"Once the snow is off the ground I tend to run outside quite a bit more. It's a great way to get exercise in while still enjoying the beautiful weather." - Jaime

"When summer comes, my fitness game gets weaker because I'm sitting on the patio. Just kidding it really doesn't change much but I try to go outside more often." - Emily

"With the extra daylight, and warmer temperatures, I start running outside again in the mornings! I love being outside, and its the perfect way to start my day." - Christy

"When summer hits I often try to do more outside fitness activities to take advantage of the sun and heat! Anything from a walk to biking or playing in the yard with my nieces, all a great way to change up the routine!" - Erika

"My fitness game kicks into high gear when the summer comes! There is something about sunny mornings that energize me to get a workout in first thing. Also, I am stoked that hiking season is back!" - Katarina

"It's summer and we might as well enjoy the nice weather while it lasts so there will be a lot more hiking, biking, swimming, kayaking and paddle boarding. Pretty much anything that I can do outside that's active." - Erin
Now get out and enjoy the sunshine barrestars.

XO

Barre Body Studio - Edmonton


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katarina@barrebodystudio.com

#GirlBoss - Tanya

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Meet Tanya – founder, designer, creator. Tanya started a small succulent business, Fringe & Flora, last year in November 2016. We started by asking her a little bit about how she started up her business and what lead her to this field.


I’ve made many flower arrangements and potted plants for my own yard but wanted to create something on a smaller scale that people can have in their homes, offices, events, or give as gifts and become part of/enhance their home decor.

I started by choosing my pots and planters. I’m very selective about what type of pots I use- I want them to be beautiful and special but simple enough to allow the plants to shine. As well, I wanted to provide selections for many different tastes and decor styles. Succulents seemed like the obvious choice of plants to use because they are so beautiful, unique and diverse, and are relatively easy to care for and can be made to suit any space. It wasn’t easy to find a supplier for them since they don’t grow well in Alberta, but luckily I found a local nursery that I source most of my succulents from and occasionally will bring some in from BC. If only we had the weather to grow succulents year round, I would be in heaven!

Next came months of creating arrangements for family and friends to see what worked and what didn’t. It was a huge learning process and involved many sleepless nights, but I eventually came up with a cohesive collection which was photographed for my website. I decided to work with a local photographer/designer, Jillian Schecher, which was so helpful and such a positive experience.

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Then we asked Tanya to tell us a little bit more about the specifics of her brand. What the early stages of building her brand looked like, what her creative process looks like now, and how she collaborates with her clients to make each creation unique and authentic. This is what she said …

When developing Fringe & Flora, I knew what look and vibe I was going for but I just didn’t know how to translate it into a brand. I decided to work with a local photographer/designer which was so helpful and such a positive experience. She helped bring my vision to life and create a brand that is truly “me” and shows what I offer, as well as keep me inspired and gave me confidence during the tough times when I wanted to give up.

Fringe & Flora arrangements are made-to-order and each one is unique. Customers can browse the collections of arrangements on the website, fringeandflora.com, and choose which style of arrangement and planter they like. From there, I have them fill out an order form with specific questions, for example how many succulents, if they want one larger or multiple smaller ones, colour palette, the décor style- to get a sense of what they want. Customers can be very specific and know exactly what they want, but often they give me full control to create something special for them.

I also receive requests for arrangements through social media and email. Often a person will like something I’ve posted on Instagram and message me to order something similar. I’m very open to all forms of inquiries and love working with clients and hearing their ideas, making it a collaborative process. Some of my nicest arrangements were created because of requests and feedback from clients.

Once the client places the order I will plan their arrangement and choose the perfect succulents. I try to keep a selection of succulents on hand but will always go out of my way to find just the right ones for that specific arrangement. Sometimes this means ordering something in or shopping around locally The whole process can take up to a week but if someone needs something on short notice I always do my best to have it ready for them. I offer delivery to the Edmonton area for a small fee, or pickups at my downtown studio at no charge.

Sometimes a person has a special container that they want used for their arrangement. I’m happy to do custom orders, as well as replanting a Fringe & Flora planter if the succulents start looking tired and need to be refreshed.

I have done a few pop-ups around the city and will open up my studio on the occasional weekend so people can stop by and shop some pre-made arrangements. The best place to get the scoop on what's going on with Fringe & Flora is probably Instagram (@fringeandflora).


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We asked Tanya what she likes about her job and asked her what her favourite part of being an entrepreneur was. We also chatted with her a little bit about the life of an entrepreneur and how she is able to maintain a work/life balance. Here is what she had to say ...

My absolute favourite part about this job is creating something for people that they love and that makes them happy. I feel honoured when people choose me to create something that they will have in their homes or gift to loved ones, and I get so happy picturing it as something they display in their homes and that brings them joy.

I also really love the planting and gardening aspect and getting my hands dirty- it’s so therapeutic to work with and the plants and the dirt and have contact with nature. No matter how stressed I am, after making an arrangement I always feel better. Visiting the greenhouses for inspiration and to get supplies is also pretty sweet perk of the job.

Finally, love being able to be creative and the process of planning out the arrangements- which succulents will look best together and go in which planter.

It’s so fulfilling to see the final product after all the planning and hard work that goes into each one and people can know that every single piece is made with love.

Maintaining a work/life balance is definitely something I struggle with because I am a perfectionist and tend to feel like I have to be able to do absolutely everything all the time, and having your own business can be incredibly busy. Sometimes I have to force myself to take time away from work, to hang out with my husband and dogs, see my wonderful family and friends, work in my garden, or to just have time to myself, and have realized that I'm better and more productive if I do these things. It also might sound cliche but eating healthy and exercising (especially barre) make a huge difference. Whenever I leave barre I feel energized, more balanced and less stressed. I'm also trying to be more mindful and focus on the present and have recently started meditating which has been a game changer.


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And finally, as always, we talked about community. How the YEG community influences her work, her business and her product and also, as an entrepreneur in Edmonton, how she works alongside other locally owned and operated businesses.

The Edmonton community has had a huge influence on what I do. I think our city is so special in that its residents really appreciate locally made goods are so supportive of local business. I feel so lucky every single day to live and work in YEG and be part of such an amazing group.

I've had nothing but positive feedback and support from other local business owners, makers and vendors that I've worked with or met at various shows and events. There is such an amazingly talented group of people who live here and work so hard at their crafts and rather than competing, it's like everyone wants each other to succeed.

The group who has had the biggest impact on me by far though are all the customers I've had the pleasure of meeting. I'm constantly blown away by how kind and supportive everyone is, and it makes me appreciate what I do so much and keeps me motivated to work harder and do better.






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Contact

Email: fringeandflora@gmail.com

Instagram: @fringeandflora

Website: fringeandflora.com

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katarina@barrebodystudio.com

Barre Beats: May

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This plus 20 weather has got us cruising with the windows down. And what are we listening to? Well that can be found in this month's Barre Beats. Check the blog below to catch up on what jams we are loving this month! 

Bad Liar - Selena Gomez

Despacito (ft. Justin Bieber) - Luis Fonsi & Daddy Yankee 

High Without Your Love - Loote

No Promises (ft. Demi Lovato) - Cheat Codes

Rollin (ft. Future & Khalid) - Calvin Harris

Slow Hands - Niall Horan 

Malibu - Miley Cyrus

The Line - RAYE

Castle on the Hill (Seeb Remix) - Ed Sheeran 

OK (ft. James Blunt) - Robin Schultz

Young (ft. Andrew Jackson) [Sam Feldt Remix] - Frank Walker

Open Your Eyes - Sam Feldt & Hook N Sling

Rhurbarb - Oliver Nelson



What are you listening to? We want to know! Hit us up on Facebook (Barre Body Studio Edmonton) or Instagram (@barrebodyyeg)!

XO, 

Barre Body Studio - Edmonton 



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katarina@barrebodystudio.com

#WomanCrushWednesday - Instructor Spotlight: Carla

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Why do you barre so hard?
It’s an alternative to the gym that’s structured but is varied enough that it never feels routine. It’s a full body workout that really targets and tones the smaller areas of your body you don’t usually exercise.

What keeps you inspired and motivated? 
The combination of energized instructors and clients, the bumpin’ music, and a supportive atmosphere/community that keeps you wanting more.

What other exercise do you love (in addition to barre) to keep your routine well rounded?
Running, river valley stairs, HIIT, spin, yoga, row; you can find me just about anywhere!

What advice do you have for your fellow barrestars?
Breathe through it and draw on the strength from those around you, oh and have fun!

What is your favorite post workout snack?
Always down for a smoothie loaded with lots of fruit and greens or dates with almond butter and coconut

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Whats your favourite work out track right now?
Party Favor - Give It To Me Twice (feat. Sean Kingston and Rich The Kid)

What is your guilty pleasure/ pleasures?
Re-watching old teen TV shows the really kitschy ones like The Hills, Gossip Girl, The OC… so bad yet so good.

If you could travel anywhere, where would you go?
Peru and Bolivia, it’s been on my list forever.


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katarina@barrebodystudio.com

Barre Favs: Summer Activity in YEG

BarreFavs - Summer Activity 2017

There is no better time to be an Edmontonian than summer! The electric energy and fun atmosphere are just a few perks that come along with being known as Festival City. We are buzzing with excitement and big plans for the coming months. Read below to see where you may find your instructors on a warm day, when they are not tending the barre.

"My favourite summer activity is going for strolls around the city with my pooch, Marvin. We spend a lot of time at the off leash playing in the river!" - Elissa

"During the summer I love to go standup paddle boarding at Lake Summerside." - Megan

"Does sitting on a patio drinking chilled white wine, laughing loudly and catching some rays with my girls count? If not, then I'd say anything in the water, time on the lake, swimming, paddling, boating. I love the water, and if I could, I'd be in the ocean." - Kirsten

"Anything and everything with food: heritage days, taste of Edmonton, or just hitting up a patio in general!" - Lauren

" I have a family cabin out by Red Deer so on the weekends my family and I like to head out of the city to enjoy some time spent outdoors. We love to waterski and wakeboard and always enjoy the much needed family time at the beach during the day and by the fire at night. If we're in the city, my husband and I love to walk down 124th street with our pup, Bax and grab dinner at one of YEG's many food trucks! " - Jill

"Day trips to the mountains! Alberta is such a beautiful place and summer is the perfect time to go adventuring!" - Katarina

"Enjoy all the activities that YEG has to offer! All the festivals and street events. " - Hannah

"Definitely backyard fire pits!" - Jaime

"My favorite summer activity to do in and around the city is to go to the old strathcona farmers market and then have dessert somewhere after." - Emily

"My favourite summer activity would be to hop on my bike and go exploring my city. Some great tunes, the sunshine and a bit of a sweat is what I look forward to when the summer (finally!) arrives." - Erika

"I love going to check out different festivals and farmers markets in the city - there are actually so many!" - Michelle

"Being a mom of three kids, we hit up as many different playgrounds with spray parks, and outdoor pools around the city all summer! Perfect way to stay cool and have fun!" - Christy

"Floating down the Pembina River. Fun fact: the large s'well fits a whole bottle of wine!" - Lindsey

" Walking to the downtown farmers market, grabbing a coffee and walking around browsing the desserts, summer fruits and vegetables. Perfect morning!" - Carla

"It's a tie between checking out all the amazing festivals Edmonton has to offer and hanging out at all our beautiful parks with my girls. Summer is my favorite time to be an Edmontonian!" - Jessica

"Taking my commuter bike to get around the city opposed to driving. Being close to downtown I might head to the downtown farmer's market or to North 53 for the best cocktails our city has to offer." - Erin

 

Have more ideas for us? Hidden treasures in our city that you'd like to share? Hit us up on any of our social media platforms!

Instagram - @barrebodyyeg
Twitter - @barrebodyyeg
Facebook - Barre Body Studio Edmonton

XO
Barre Body Studio - Edmonton


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katarina@barrebodystudio.com

Barre Favs: Props

BarreFavs - props

Bands, balls, weights - oh my! Your barretenders are always keeping things fresh by changing up not only the music and movements but also the props! Props bring diversity to each barre class - you never know what you are going to get. If you couldn't already guess your instructors favourite props ... here they are!

"Green band for arms!" - Erika

"Definitely the blue band, it can take any exercise from 10 to 10 000 in a second. Never fails to deliver the best burn." - Charlotte

"I love the blue band. The extra resistance it adds to even the most simple series always gets everyone sweaty and working hard! Bring on the shakes!" - Kristin 

"Weights are by far my favourite prop. Mostly because I just love the arm series, but they can add resistance to just about any exercise. (And who REALLY likes bands anyway)" - Lindsey

"I love the blue band! It's so versatile and allows you to take so many basic barre moves (plies, butterfly, clam shells, chair, etc.) and adds that extra challenge and way more burn. Plus it's light weight or portable so it's easy to take on vacation!"

"The ball! Mostly for the wide versatility it offers in class and how it transitions from the barre to the floor work seamlessly." - Erin

"My favorite prop is the blue band! I love it because it can be used in so many different exercises and makes for an effective and quick burn." - Emily

"I like to incorporate lots of different props into my series' because you can take the same series and add a different emphasis to the movements. If I had to choose a favorite it would probably be the ball, especially for inner thigh work. The ball allows you to choose how much resistance you want to apply, meaning you can work intensely or ease off a bit to get a little break if you need it." - Jaime

"I like the new air cushions because " - Elissa

"My favourite it the red band because it really gets those hamstrings!" - Megan

"I think the best prop to challenge any barre move is your own mental resistance. You get out what you put in, so in my opinion, you are your very best prop! ;)" - Michelle

"Hands down the mat - who doesn't love mat work? But for real, the possibilities for floor work are endless, I'm a big fan!" - Katarina

What are your favourite props in a barre class? Let us know through any of our social media handles. You can find us on facebook @ Barre Body Studio Edmonton and twitter/instagram @ barrebodyyeg.

XO

Barre Body Studio - Edmonton


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katarina@barrebodystudio.com

Mummy Tummy: Postnatal Barre and Diastasis Recti

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If you are searching for a safe and effective workout regime to get you back to that pre-baby bod, we’ve got what you need! As a workout catered specifically to women, barre can be mindfully modified to be the absolute best prenatal and postnatal exercise for all of the hot mommas out there. Because of the low impact nature and small, isolated nature of the movements, barre offers a safe and fun option for expecting mothers and new moms to keep up with their fitness routine.

Today on the blog we are going to focus specifically on barre as both, postnatal fitness and rehabilitation for diastasis rectus. At BBS we value fitness as a lifestyle, which mean ensuring the flexibility to support you through all stages of life, including the creation of new life! Once baby is born, your body has gone through all sorts of structural and hormonal changes and we understand that reintroducing exercise back into your routine can be extremely intimidating. We encourage you to start off slow, always do what you are comfortable with and speak with a professional before working out. (Your doctor and your instructor should be your go to!) We offer Baby Barre classes that ensure low-impact movements, proper core bracing, and many rehabilitative exercises for the pelvic floor, however, our Barre Body Fit classes can easily be adapted to accommodate any client that is postnatal!

Okay, so all is well and good … but what if I have Diastasis Recti? What effect does this have on my fitness routine?

Diastasis recti, or abdominal separation, is common among postpartum women. This is typically defined as a separation (approximately 2.7cm or greater) between the two sides of the rectus abdominis muscle, less scientifically known as your abs. This is typical in postpartum and pregnant women because as your uterus grows during pregnancy, the rectus abominis stretches (and even more so when you are expecting more than one!) Also note that this condition can be stimulated by pregnancy because it is ultimately a build up of pressure. It is not necessarily caused by pregnancy, diastasis recti can occur in men, children, and women who are not pregnant as well.

Now that you know what it is and how it’s caused, we will get into how to check for it. You can check for ab separation right at home.

1)   Lie on your back on a flat, hard surface and place your feet flat on the floor. Take a few deep breaths to settle your abdominal muscles.
2)   Place your fingers right above your belly button and push deep into the abdomen.
3)   Gently lift your head and shoulders to contract the abdominal muscles.
4)   If you can physically feel a gap, that is your abdominals separated. From there you can test the width of separation based on how many fingers can fit into that gap.
5)   Repeat this process with your fingers just below the belly button, as separation can take place here as well. 

First and foremost, if you do discover any separation between the abdominal muscles consult a doctor. In some cases, minor separation can be resolved simply at home but for more sever cases, physiotherapy may be a better option. However, if your diastasis recti is not surgical, it will typically be repaired through movement and core strengthening. Remember that your abdominal muscles are in a vulnerable state postpartum, so it is important to start slow and take small steps towards recovery. Here are some tips that we have as you begin to repair separation:

· Use breathing techniques to engage and strengthen the transverse abdominals.
· Focus on improving your overall posture, sitting and standing. Always think about lifting tall through the top of your head and maintain a neutral spine and pelvis. Barre does fantastic work for your posture, take the alignment tips from your BBS class and apply those to everyday things!
· Perform all movements in your barre class with deep core activation. Zip up through the lower belly, breath into the side body and back of the rib cage.
· Exercises such as bird-dog, pelvic tucks, cat-cow, glute bridge, and fold overs are all safe and effective ways to brace and strengthen the core.

 With the list of YES exercises, we’ve also got some no-no’s as well! Stay away from crunches and sit-ups to avoid overworking the muscle and worsening the separation. Crunching from flat back or with the ball behind your shoulder blades should be avoided. In a barre class, you can replace any crunch exercises with level 1 abs (the ball underneath the tailbone). Remember that if at anytime you are looking for an alternative exercise to do in class, your instructor will be more than happy to help you out!

(Note: Plank is an exercise that may be okay near the end of your healing process. Listen to your body because it will be a little bit different for everyone in this position.)

In closing, we would like to remind all of our barre mommas, that ab separation is not permanent and it is SO common. Mummy tummy is one of the joys (yup, we called it a joy) that comes along with that sweet little babe! With the glorification and praise of the dad bod, we’re going to let you in on a secret … the real victory here is the mom bod: strong, powerful, and you look damn good too!

XO, 

Barre Body Studio - Edmonton

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katarina@barrebodystudio.com

#WomanCrushWednesday - Instructor Spotlight: Sarah

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Why do you barre so hard?

I love barre simply because it is SO much fun! I started ballet at 2 ½ and
being at the barre takes me back to the fun days of dancing at the studio! The
energy at the studio is always addicting and I love how each class is different
and challenging. ​

What keeps you inspired and motivated?

Feeling the changes!! ​Having more energy, feeling stronger, and gaining more confidence.

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

I like to take spin classes (LOVE YEG cycle!) and hitting the treadmill!

What advice do you have for your fellow barrestars?

Continue to challenge yourself each class! Always try to dig deeper, get lower,
or add more weight.

What is your guilty pleasure/ pleasures?​

Really anything CHOCOLATE! OMG’s, skor and Nanaimo squares are my favs!
I’m also guilty of treating myself to the occasional shopping spree 

Whats your favourite work out track right now?​

Starboy ft. Daft Punk and the Weeknd!

Enjoy the little things – what little things make you smile? ​

My morning coffee! Also being able to spend time with friends and family!​

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

Compassionate, Attentive, & Fiery (I’m a ginger!)​

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katarina@barrebodystudio.com

#WomanCrushWednesday - Instructor Spotlight: Emily

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Why do you barre so hard? 

I barre so hard, because no matter how many classes I come to, I can
never predict what the instructor is going to bring, and I can always find
something in my form, or my effort that needs improvement. I also love
barre because of the community. The clients, and the staff are second to
none, and the studio has definitely become a place of comfort and solace
in my crazy life.

What keeps you inspired and motivated?

I stay motivated by keeping my days super scheduled, so I always know
what I need to get done (like I seriously have a plan for the next five
minutes of my life). I stay inspired by surrounding myself with things that
I know will always give me energy, which is primarily like minded hard
working individuals, but also scented candles, coffee, and my dog.

How did you get introduced to barre?

I got introduced to barre because I followed the studio on Instagram and
saw that they were hiring desk staff which was a fitting employment
option during school. Once I became engaged in the community I knew
that it was a place I couldn’t leave.

What is the best “side effect” you have noticed from barre?

My attitude. I definitely fall victim to being a “glass half empty” kind of
person at times. Barre keeps me positive, happy, and motivated.

Favourite way to treat yourself?

Lush bath bombs with a bottle sized glass of wine


Enjoy the little things – what little things make you smile?

When you see new mom’s look into their babies eyes and see such selfless
love or how couples look at each other when they walk down the aisle on
their wedding days


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

Motivated, sarcastic, witty

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katarina@barrebodystudio.com

Barre Beats: April

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April hustle brings May muscle! And nothing gets the hustle going like the barre beats that your instructor is dropping while you drop it to a squat. Check the list of our monthly favs!

Heatstroke (ft. Young Thug, Pharrell Williams & Ariana Grande) - Calvin Harris

Young - The Chainsmokers

There's Nothing Holding Me Back - Shawn Mendes

HUMBLE. - Kendrick Lamar

That's What I Like (PARTYNEXTDOOR Remix) - Bruno Mars

Passionfruit - Drake

No Promises (ft. Demi Lovato) - Cheat Codes

Galway Girl (Martin Jensen Remix) - Ed Sheeran

Say Less (ft. G-Easy) - Dillon Francis

Tuesday (ft. Danelle Sandoval) - Burak Yeter

Rise and Shine - Deorro

Just Hold On - Steve Aoki & Louis Tomlinson

What jam makes you hustle? Let us know through social media @barrebodyyeg on insta/twitter and Barre Body Studio Edmonton on Facebook!

XO

Barre Body Studio - Edmonton

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