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megan@barrebodystudio.com

Barre Favs: Halloween Costume

Why do we barre so hand? Straight up, Halloween candy. Those chocolate bars are so small the calories don’t even count right? ;) With Halloween just a couple of days away we caught up with your favorite barretenders, and I think that we all agree that you are never too old to dress up! Spooky, sparkly, or scandalous here is what we are being for Halloween!

“I am going to dress up as Britney Spears for Halloween. Either 'Baby One More Time' Britney with her pink top and baggy white pants, or 'Everytime' Britney if I'm feeling more scandalous =P” – Katharine

“A unicorn, my pink workout pants will make my costume comfortable and bright for trick-or-treating!” – Kristen G

“The plan this year is for a group of my friends to dress up as shark week. So I will be a shark with a shirt that says "Tues" on it” – Charlotte

“For Halloween this year I will be dressing up as a barre star;)” – Mary Jo

“I'm going to be in Norway for Halloween this year and I don't think it's a big deal there so I haven't planned anything.” – Kyra

“As I'm going to be working that day probably a black cat with ears and face paint - can't go too wild unfortunately!!” – Erika

“A Jellyfish! I saw it once and thought it was cute so now it's my turn to see if I can re-create it.” – Erin

“For Halloween I usually dust off an old dance costume - tap costumes were the best, with top hats and sequin coattails. Who needs scary when you have glitter!” – Lindsey

“A hybrid of half homemade and half purchased from the little kid section of the Halloween store, I’m being Buzz Lightyear!” - Katarina

"Princess Leia, in a onesie and gold bikini, my husband is going as Chewbacca"- Elissa   Wishing you a fun-filled and safe Halloween, barrestars! We’ll be here for you on Sunday morning to burn off all those Halloween treats. ;)  

The BBS YEG Team


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megan@barrebodystudio.com

Studio Style: Grip Socks

Barre just wouldn’t be the same without our favorite, little grip socks. We know they’re cute and yes, we do need a pair in every color but have you ever wondered WHY we use them? The muscles in our feet can actually be weakened from being squished in those tight pumps all day. Working out in socks allows the foot freedom to spread, move, and strengthen! The grips are crucial to get maximal benefit out of your barre exercises. Try doing chair while your feet slip out from underneath you, no thanks! Socks also warm the soles of the feet to assist in muscle activation in those love-to-hate barre movements. Have you ever wondered why we use socks rather than running shoes? Well, rather than relying heavily on the arch support built into our favorite pair of trainers, the BBS method requires mental consideration to be drawn to those arches during class. Eventually over time, our feet actually get stronger from this. Barre isn’t just for those glutes and hamstrings, when we say full body workout… we mean FULL body.

So what’s the difference between the Plies and the Bellas? Or the Shashis and the Low Rise? Now that we have established the purpose of grip socks, we’ve also broken down all the different styles that we carry in studio. Check these out:  Now all you have to do is pick your favorite color. ;)  

Toe Sox
IMG_9667-e1445432176899-1024x392  Toe sox creates their products to mimic the natural design of the foot, space for all 10 toes allows you to spread them. This helps strengthen the feet, increase blood circulation and align mistreated toes. Aside from socks,the company also designs and manufactures sandals and workout gloves. The styles we carry at BBS include Bellas, Low-Rise, Scrunch Knee High, and Plié.

Bella

 

FullSizeRender-7-300x294Bella’s are everybody’s favorite, Mary-Jane style sock. With the tops of the foot exposed and the low heel cuff, your feet can breathe in these ones! Bella’s are made either half toe (with the toes open) for a more barefoot experience or full toe (with the toes covered) for best non-slip grip.    




Low Rise

Low rise socks come with the tops of the foot covered and a higher heel lip to reduceFullSizeRender-8-300x297 slipping off of the back of the foot (this is why we love wearing them in our runners!) Low rise are made with an arch support band to gently lift and support the middle of the foot. Like the bellas, Low Rise is available in either half toe or full toe.  

 



Scrunch Knee High

FullSizeRender-5-300x296Wear them high or scrunch them down! Not only can we rock these high socks with boots they are also perfect on those chilly, winter days in the studio .... stylish from studio to street! With the tops of the foot covered much like the Low Rise style, these socks reach to about knee height.  




Plies

Plies take on the same shape as the Bella’s with a very special feature! A perfectly positioned leather pad provides extra support and cushion for the metatarsal during barre work done with the heels pulled up. We also highly recommend this style for those of you that love our BBS Blast classes. Plies provide extra support during those high-impact cardio series.  

Shashi

Shashi designs socks to fit feet perfectly, no twisting here! If you are not a fan of the toe separation, than these are thIMG_5001-1024x683e socks for you! Shashi’s are also made with the same non-slip grip on the bottom to get the most out of your barre burn. CLASSIC socks have a mesh panel to cover the foot while still allowing the feet to breathe when things get sweaty. STAR sock are the same design as the CLASSIC but with the shiny sequins on the top. Who does like a little glitter? Studio to street tip, STAR socks pair perfectly with open top flats or heels to add some shine!

PS. Not sure which foot is which? The ‘Running Dog’ logo should always be on the outside of the ankle.


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megan@barrebodystudio.com

Form Friday: Fold Over

Fold Over on the barre can be uncomfortable, as we all know! It takes strength and proper body positioning to ease through a full set of this exercise! Read on to set it up right and you’ll be on your way to a strong core and tush in no time! Start facing the barre and separate the hands a little wider than the shoulders. Walk back until the arms are fully extended, the torso is parallel to the floor and hips are directly on top of the ankles. This position can also be set up with the forearms on the barre, and the forehead resting on the arms which will offer more support to the neck and low back (we all need a little more support from time to time). Feet are parallel and hip distance apart. It is important to start in a neutral spine with the core engaged, breathing into the low back. Taking the time to set this up will keep your spine fully protected and prevent back injuries! Draw the shoulder blades down, with the collarbones wide and the upper back soft. Starting in the right glut, soften through your left knee and extend the right leg back behind you. Toes can be pointed or flexed and the leg is straight, stretching the back of the knee. Squeeze the gluts to lift & lower the leg behind you. Hips stay level and are square to the floor. Starting with the leg low behind you will help to keep the gluts engaged and the movements controlled. As you get stronger you can work to lift the leg higher yet the working leg should never lift higher than the hips. Take these tips to the barre with you the next time you are in class to tighten and tone that tush!

Let’s review…
FormFridayFoldOver-1024x661  

The BBS YYC Team


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megan@barrebodystudio.com

20 in 30 Challenge

E_eAa3Lq-sBhw3JX7nYiXt5y4CYT4xjL_xZCNgL76iwAs the BBS LOTTO challenge comes to a close, we are pumped to announce another challenge coming your way. While the first ever lotto challenge was fun and exciting, we are going back to the basics with this one. This November we are bringing back our classic BBS challenge - 20 classes in 30 days! We’ve heard that it takes 21 days to form a habit so lets dedicate the month of November to setting goals, pushing limits and being the best version of yourself!  Sounds like a pretty kick-ass habit, if you ask us.

Okay, here is the low down… challengers will have from November 1st - 30th to complete 20 classes for the chance to win some really great prizes! As per usual, you will track your progress on our challenge board. Everyone that finishes 20 classes (or more) will be entered to win a free private class, a free month of barre and more prizes to be announced. You have stepped up your game so we are stepping up ours too, anyone to complete 25 classes in 30 days gets a free pair of holiday Toesox, just in time for the Christmas season!

All Challengers are invited to Barre 101 with Dr Lanny Jamieson.  A 90min class to help you get the most out of class, understand your body and why we do what we do and Barre Body Studio.   (Yes you can count it as a class :) )

Ready to take the challenge? Lets do this thing! Members can sign up for $20 on top of their auto-renew membership, and non-members can sign up for $150 and receive a 30 day unlimited pass. Register for the challenge through your MindBody Connect account by clicking this link! Once you’ve done that click the ‘Online Store’ tab then select ‘Challenges’ from the drop down menu. Like always, you can register in studio for this challenge also.

If you have any other questions about the 20 in 30 challenge, don't hesitate to ask. We cannot wait to cheer you on! ;)

The BBS YEG Team


megan@barrebodystudio.com

#WomanCrushWednesday - Instructor Spotlight: Erin

Why do you barre so hard

I love barre because it keeps me motivated to keep going. The combination of the strong community of instructors and clients, the workout and the music has always made me qX4w8Ss3ix0NiiG7Hk-cwZ2Z0CpL5_p_sYXTZIXTJHItIGUcpHKZdTiYB-wjrnnS02dZ9rMcm97dFgH-h4lS2w5UO7qHizz7LBQPKwxCgGoulVDliBSN3KcI19AKkyhvYeffortlessly come back for more.

Any advice for the barre stars in your class?

Class will fly by (and seem easier) if you do it with a smile!

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

Moksha yoga is my go to when I’m not at the barre studio. I love the feeling of clearing my mind and doing something good for my body.

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

Getting my booty to start smiling!

What advice could you give to the barre first time-ers?

The first class of anything new is always the most difficult. Don’t get discouraged if you can’t complete all the moves to perfection. It takes time to get used to new things and find your groove, but you will get there!

Where could we most likely find you after the barre?

Most often I head home to my adorable kitties Zoey and Barkley.

ePArS-dpTMHRZ76wCOFzUyEDn7_fyjRbBUI_Ea-m8SQlWjGWV75VuretiKvVu5fbO5OUEFOYvBGdL0Sdovx2z8Tell us something that we don’t know about you!

I was a cheerleader for 3 years with the Edmonton Eskimos Cheer Team. 

IMG_4427-683x1024 What is your favorite quote?

Keep your head, heels and standards high – Coco Chanel

What is your guilty pleasure/ pleasures?

Dessert…I love to both bake and eat it, especially cupcakes.

If you could travel anywhere, where would you go?

There are lots of places I want to go but at the top of my list is to visit Ireland.


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megan@barrebodystudio.com

Barre Menu: Greek Salad

Not sure what to make for lunch this week? Try this protein infused greek salad. The chickpeas will give you the extra energy needed to get you through those long work day (and then make it to the barre after ;) ) and the sunflower seeds add a nice satisfying crunch. Make a big batch of this salad to last you the entire week, just leave the dressing on the side.  

Greek Salad with Spinach and Chickpeas    
1 serving

  • 2 cups spinach
  • ¼ cucumber, quartered
  • 5 cherry tomatoes, halved
  • ½ pepper, chopped
  • ¼ red onion, chopped
  • ½ cup chickpeas, drained and rinsed
  • ¼ cup olives (optional)

Dressing

  • 2 Tbsp. olive oil
  • 1 Tbsp. sunflower seeds
  • 1 Tbsp. red wine vinegar
  • ½ tsp oregano
  • Salt and pepper to taste

 

Combine all salad ingredients in large bowl. In small bowl whisk together dressing ingredients and pour over salad.  

Recipe provided by: food.fitness.function
Elissa Jamieson BSc Nut & Food Sc,  CHC


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megan@barrebodystudio.com

Barre Favs: Core Exercise

“Hold your core”, “squeeze your tummy”, “ pull your belly button to your spine “ - you probably hear your instructor say these things 1000 times during class. Basically, what we mean is engage your abdominal muscles in every exercise! Your abdomen consists of 4 main muscle groups: transversus abdominis, rectus abdominis, external obliques and internal obliques. Together (along with muscles in your back) this makes up your core. Think about your core as a strong column that links your upper body with your lower body. All of your movements in barre class are powered by your core … this is why we think its pretty important! This week we are checking in with your instructors to see what their favorite way is to burn out those abdominal muscles.  

“My favorite abdominal exercise is the classic seated abs with a ball at the lower back. There's so much variety, adding challenge with arm placement, weights, or bands. And I just love incorporating pelvic tucks!” – Lindsey

“My go to abdominal exercise in class would be the Level I posture with the ball under the tailbone. There's lots of variety that you can do to change it up and keep it fresh.” – Erin

“Plank challenges as they are such a good burn for not only the core and abs but for the total body!” – Erika

“A combination of scissors, lift and lower, open-close with legs extended on the floor. I really actually hate it, but you can almost feel the 6 pack forming...” – Kyra

“PELVIC TUCKS!! Standing, plié, water ski, plank or seated, I LOVE those tucks! I like that they work a muscle group that is tough to get into plus they are so much fun.” – Katarina

“My favourite ab exercise is with my hands on my shoulders and elbows out wide in what I call beginner ballerina pirouette arms. Having the arms on the shoulders helps to open up the chest and keep the abs engaged.” – Mary Jo

“My favorite ab exercise would have to be pelvic tucks in plank position. I love adding pelvic tucks because it is so important to work the pelvic floor. Plank is difficult as is, and those tucks just add a little something extra ;) “ - Katharine  

Now that you’re well on your way to that killer six-pack, we want to hear what your favorite abdominal or core exercise is! Chime in on either Facebook (Barre Body Studio Edmonton) or Twitter (@barrebodyyeg) and let us know what exercises you’d like to do in your next class!


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megan@barrebodystudio.com

Baby Barre is Back!

zdHVACXFmiwD7lLdplzqWFKJ8PeXiHUF0zYf0tN5lY0Attention mamas! Grab that sweet baby and get to the barre - baby barre is back! This is the perfect opportunity to spend some time with your little one, while also fitting in some time for a pulse-pulse-plie sweat sesh.

These classes will be offered on Tuesday mornings starting next week,  October 20th and carrying through until December 15th at our Whitemud Crossing Location. We know that life is busy, so all classes will be on a drop in basis. No commitment, no problem! Much like your typical BBS classes, just reserve your spot online before the class (cancellation terms still apply) or if space is available walk ins are welcome!  You can purchase a 5 class pass specifically for Baby Barre for $80. This can be done by registering through your MindBody Connect account (go to online store, then select 'Barre Classes') or in studio.

Along with your baby, please bring a carrier and a blanket to class. Because Baby Barre classes are designed for babies not yet crawling, the barre portion of class will be done 4uw9c3-Ha0K8PVzQUoTLAIlhak3VLdroARO5jo7W3047bgO2tLVtgvvQ-10LfZ91M_bzRQynaglEo802qOk9Msr_3pbSy9x4WmkmJTYOKajRZLXTwKSifcDNKdE-0C99Iwith babies strapped into carriers. Once we hit the mats, babies will be incorporated into the floor section.

Baby barre is the perfect way to connect with new mamas while also moving and shaping those bodies! For more information, feel free to email us at edmonton@barrebodystudio.com. 



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megan@barrebodystudio.com

Live Local: Edmonton Corn Maze

FullSizeRender-3Happy thanksgiving from our BBS family to yours! This week we are spotlighting the Edmonton Corn Maze; Pack up the fam (and your furry friend.. the maze is pet friendly) and get lost. The weather is beautiful and the city is looking extra pretty these days, so take the chance to get out and appreciate the people that mean the most to you this thanksgiving weekend. Just south of the city the Edmonton Corn Maze stretches over the length of three football fields, 15 acres of twists and turns will ensure even the most directionally-challenged a good time!

  IMG_7893-577x1024Admission is $11 for adults, $9 for children, and the little ones under 5 is free. To navigate through the field, posts are set up with games and interactive activities to help you find your way. My personal favorite had me singing ‘I’m a little teapot’ for an audience of fellow bewildered maze-ers to get back on track. This year the maze has gone virtual, bring your smart phone with you and use the GPS to help you navigate. But don’t worry, if you get too lost the Corn Cops will help you find your way! You can expect to spend about an hour in the corn (side note: Team BBS crushed it in 30 minutes – still not sure how we managed that…).

  IMG_7883-e1444423812360-768x1024Accompanying the main event, the farm is buzzing with an abundance of fall fun! Attending to the little ones (and those of us young in spirit) they also have a petting zoo on site, here you can play with the goats, chickens, bunnies, and cows like the cutie in this picture! With the abundance of well … corn of course, pumpkins and tractors this is the perfect place to celebrate the beauty of Autumn in our city.  

On top of this we have made up a list of other family-fun things to do this Thanksgiving long weekend:

 

The BBS YEG Team


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megan@barrebodystudio.com

Form Friday: Foot Placement

Maintaining proper alignment of the feet in barre class is very important. The feet must be balanced and sturdy to support the legs, spine, arms and head. If your base is tilted or collapsed, a reflection of this will appear up through the rest of the body. Problems in the lower body have a way of working their way up, causing issues and even injury in the knees, hips, back, etc. Barre classes are safe and effective because we strive to move with an awareness of what our body is doing (that Mind Body Connection we talk about every class).

The position of the foot is determined by the rotation of the top of the thighbone in the hip socket. Your knees and ankles should always track in the same direction as your feet. Your weight should be evenly distributed between all five toes to avoid rolling inward or outward with the feet and ankles. Over pronation, when your ankles collapse in, distributes your weight unevenly. It is one of the most common foot misalignments. Over supination, when your ankles collapse out, reduces the body’s natural shock absorbing capability. We are striving to maintain the foot and ankle in a straight line with the weight evenly distributed.

Let’s review…  
FootPlacement    

The BBS YYC Team


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