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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

Tags:
katarina@barrebodystudio.com

#WomanCrushWednesday - Instructor Spotlight: Lauren

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Why do you barre so hard?

For the beats, the motivation, and the connection to one’s body. There
is nothing like hearing that beat drop when you go into that combo
movement and you whisper to yourself, “You got this…” (or is that just
me?) The barre community here is so welcoming, inspiring, and
empowering. Barre has pushed me further in my physical and mental
state. If I push myself to hold that squeeze just a little longer at the
barre, I can push myself to do a lot more!

What keeps you inspired and motivated?

Being held accountable to show up, new music to work to, and to
prevent my injuries from sneaking up on me is what keeps me coming
back time and time again. Barre helps me stay strong in every aspect
of life, and whenever I start to feel weak, I know where to go to get
that burn. Every instructor is different which is what I love about
barre! It is a different and challenging workout every time!

How did you get introduced to barre?

My lovely sister Kendra took me to classes when she started working
at BBS! I struggled in my first class, but something told me to go back
and I did my 2-weeks unlimited! And then when I started working the
desk at Holland, I became even more addicted to the physical activity
and the community.


What advice do you have for your fellow barrestars?

Stay focused, stay strong, challenge yourself, and live a little. This
community is so wonderful to help keep you motivated and focused
on those fitness goals. It’s important to remember why you chose to
come to barre to help you stick to those goals, and challenge yourself
to take your workout to the next level. Lastly, it’s also just as important
to have fun with it and let yourself go!

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

I’m a tap dancer! I’ve grown up tap dancing unofficially since I was 2
(thanks to my sis) and officially when I was 4! That’s why I love music
that has a good beat to it. It’s instinctual for me groove out to that kind
of music.

What is your favorite quote?

“If not me, who? If not now, when? – Emma Watson.
This quote is what pushed me to be a barre-tender, because if not now,
when would I do it?

If you could choose any job what would it be?

Professional DJ! My entire life would be one big dance party. I may
even have a name picked out if I ever got into that profession…


Tags:
katarina@barrebodystudio.com

Sleep Like a Champ

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Okay so ... you love, you need, but you probably just don't get enough … sleep! The average adult requires 7-9 hours of sleep per day (HA, wouldn't that be nice) but they usually only actually get 5-7 hours. But want to know something that is going to blow your mind? You fitties actually require even more sleep than the average adult to promote rest and recovery from your rigorous daily workouts. To put it into perspective, a pro athlete requires 10-12 hours of sleep per day, that's double what the average adult actually gets!

At this point, you probably know the various benefits that come from getting a full night of sleep and you probably also have experience of the negative effects that come with pulling an all-nighter or sleep deprivation. So we are going to skip over the basic benefits and instead talk about what is actually going down during each sleep stage of a full cycle:

Stage 1 is a light sleep. It is that period that you are easy to wake and doesn't necessarily hold much value other than preface for the good stuff that is coming your way.

Stage 2 is the onset of sleep. This is the stage in which your muscles begin to relax, your internal temperature drops, and your heart rate & breathing rate slows down.

Stage 3 is your restorative sleep, this is where the magic happens!
Blood pressure decrease
Your circulatory system repairs and recovers
Blood flows to muscles increase
Growth hormones release and repair muscles, bones, and internal systems
Nervous system repairs and recovers
New memories and information is processed
Energy is restored

Stage 4 is REM sleep. This is where your heart rate picks back up, your brain is very active and you start to dream.

Need help falling asleep? Try controlling and slowing your breathing, scent your bedroom with lavender, or listen to calming/relaxing music right before you begin to doze off. 


As you can tell from the brief description of each stage, a full sleep cycle is absolutely crucial for maintaining good health. Aim for 8-10 hours to help your body recover, keep a fixed sleep schedule, maintain a restorative sleep environment and remember that quick naps throughout the day are always recommended!

Big thanks to Casper Mattress for sharing knowledge and giving us tips to sleep like a champ! Check out their mattress here

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XO,

Barre Body Studio – Edmonton

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katarina@barrebodystudio.com

Barre Beats: March

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Hold on tight tribe because we are beginning our cruise into that summertime sunshine. With the official beginning of spring, March ensures us happier days ahead! With these happy days comes short shorts, tank tops and bikini weather, holla! But you know what that means? Its time to hustle for that muscle! Here is a list of our March barre beats to kick off your spring training. ;) We will meet you @ the barre.

Feel Good (ft Daya) - Gryffin & Illenium

Barcelona (WIMPLUST Remix) - Ed Sheeran 

False Alarm (Mohito Campfire Remix) - Matoma + Becky Hill 

Millionaire (ft. Nelly) [CASH CASH Remix] - Cash Cash & Digital Farm Animals 

Easy Go - Grandtheft & Delaney Jane

Let You Get Away (ft. Ashe) - Shaun Frank 

Chasing Colors (ft. Noah Cyrus) - Marshmello & Ookay

Rich Boy - Galantis 

Be Right There - Diplo & Sleepy Tom

Going Up (ft. DyCy) - Deorro

Symphony (ft. Zara Larsson) - Clean Bandit 

Swalla (ft. Nicki Minaj & Ty Dolla $ign) - Jason Derulo 

Run Up (ft. PARTYNEXTDOOR & Nicki Minaj) - Major Lazer

Solo Dance - Martin Jensen 

Everyday (ft. Future) - Adriana Grande 

Have some beats that you want to hear your barretenders drop during class? Tell us all about them on Facebook, Twitter or Instagram! 

 

XO 

Barre Body Studio - Edmonton


Tags:
katarina@barrebodystudio.com

#WomanCrushWednesday: Instructor Spotlight - Jill

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Describe the BBS Tribe?
Four words: The best thing ever! I love going into the studio and seeing both the clients and instructors because everyone is so welcoming and inspiring – seriously! Walking into the studio is like an instant good mood booster. I'll take a cup o' it all day, every day!  

What keeps you inspired and motivated in your own personal fitness?
Going through traumatic injuries made me extremely grateful for a body that is fully functioning. There are always days when I don't feel like working out, but I always reflect on the moments when I couldn't even walk and I would have loved to go for a run but couldn't. To keep me motivated I keep a goal of committing to at least 30 minutes of exercise a day and I always try to be grateful for those minutes of movement! 

How has barre impacted you? 
I was a competitive soccer player growing up and after tearing my ACL twice and suffering from a stress fracture in both my tibia and femur when I tore my knee I was told that I wasn't able to play soccer anymore. Long story short, I was looking for a workout that was low impact that would still give me that "athletes high" that I had when I played soccer. After trying a few workouts nothing seemed to stick and make me as happy as soccer did until my BFF introduced me to barre! That was almost two years ago and I have been hooked ever since. It helped me gain back the lean muscle in my legs and provided me with the confidence to realize that even though I may not be able to do the things I used to do (athletically) I'm thankful that Barre has kept me both physically and mentally healthy!

What is the best “side effect” you have noticed from barre?
My arms! They've gotten so lean and muscular! When given the chance I'm always flexing my biceps – especially to the guys that think they're strong than me ;) 

Where could we most likely find you after the barre? 
Either watching trashy reality TV with a glass of cheap champagne (or red wine) in my hand or hanging out with my husband and our sweet Maltese rescue dog, Baxter! In the summer I'm out at my cabin whenever I have a free weekend and during the winter I'm at the hockey rink cheering on the Oilers! 

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What is your guilty pleasures? 
Miss Vickie's Sweet Chili and Sour Cream chips, Hawkins cheezies and Reese's peanut butter cups. In an ideal world I'd eat the chips for breakfast, cheezies for lunch and peanut butter cups for dinner. Somedays, it's an ideal world. 

Share one of your favourite mantras! 
Starve the ego, feed the soul.



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katarina@barrebodystudio.com

Barre Favs: Gym Bag Essentials

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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

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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





Tags:
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 


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