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megan@barrebodystudio.com

Live Local: Tiramisu Bistro

FullSizeRender-9Barre then brunch, this is our kind of Saturday morning. And lucky for us, one of our favourite places to get our brunch on in YEG is just a couple of blocks away from the Holland Plaza studio. Located on 124th street, Tiramisu Bistro is a locally owned and operated restaurant thats serving up one of the most delicious menus, breakfast, lunch, and dinner. The charming cafe vibe transforms to a trendy, hip place to wine and dine by night.

IMG_8807-1024x768Cooking is most definitely a craft at Tiramisu, the uniqueness of the menu is like none other in the city. Want some recommendations? Our favs are the Gorgonzola Pizza topped with green apple slices and walnuts and also the Pollo open faced panini with fig spread and Havarti cheese... yes please! Accompanying the delicious food, is an unreal drink menu; with the tea selection just as extensive as the beer selection, there really is something for everyone!  

IMG_8760-e1448826933953-225x300Be sure to check it out on Friday nights from 7:00-9:00 for Italian-inspired dinner and cocktail specials, and some local, live musicians.


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megan@barrebodystudio.com

#WomanCrushWednesday- Instructor Spotlight: Katarina

IMG_4523-683x1024Why do you barre so hard?   

Straight up, Barre is SO much fun! If you’re going to work until your legs shake, you might as well have fun doing it. Barre has incredible side effects, both mental and physical. Physically, my body has changed so much! My legs are stronger than ever, I actually have arm muscles and of course, my backside is loving it too. Mentally, barre just makes me happy! I always walk out of a class, regardless if I was taking it or teaching it, with the biggest smile on my face!

Any advice for the barre stars in your class? 

You are so much stronger than you think you are, I say this almost every class, but you have to believe it! Of course, I will always encourage you to listen to your body and there is nothing wrong with stopping for a quick break or stretch, but don’t quit when it gets tough. When you start to shake, that’s when you’re building those muscles.

How would you describe your style of class?

My classes are super high energy! I love putting on throwback tracks and dancing around class. I also love to challenge my barrestars – if you’re going to take an hour out of your day to workout, might as well make it count ;)

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

To complete my fitness trifecta I also love yoga and spin: spin for cardio, yoga for stretch, and barre for strength and everything else!

Where could we most likely find you after the barre?

At school for sure, either in class or at the library. I’m honestly the biggest nerd EVER. I love learning and I am a philosophy fiend. I have one semester left of my BA in Philosophy. I'm also currently working on my application for grad school to do my masters in philosophy, keep your fingers crossed!

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

Impromptu dance parties are my thing! I also love the color yellow, a good book, and catching up with family and friends.

If you could choose any job what would it be?

That’s a tough one … It’s definitely a toss up between a mermaid, a rock star, a kindergarten teacher and a philosopher. So any of combination of those would work.

If you could travel anywhere, where would it be? 

IMG_55181-e1447713321802Everywhere - I have a serious travel bug! The top of my list at the moment would be Ireland (see ya in May), Germany, Vietnam, and Brazil.


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megan@barrebodystudio.com

Barre Menu: Lentil Soup

Old man winter has started to blow. It’s time to wrap ourselves up and stay cozy while the snow falls. Keep yourself warm this winter with delicious and easy homemade soups. This simple meal will leave you feeling warm, cozy and satisfied! Just mix your favorite vegetables with some vegetable broth, add some lentils for protein and season away. Make as little or as much as you want. Soup is great to freeze for another cold day later in the season. Here is one of my favorite simple soups to try; Enjoy!  

Hot Lentil Soup with Spinach and Tomatoes
2 Servings

  • ¼ onion, diced
  • 1 large carrot, diced
  • 1 clove garlic, minced
  • Handful of spinach, chopped
  • 2 cup vegetable broth
  • ½ cup brown or green lentils dried or canned (drained and rinsed)
  • 2 tomato, diced
  • 1 tsp olive oil
  • 1 tsp red wine vinegar
  • ¼ tsp oregano
  • ¼ tsp basil
  • Pinch of thyme
  • Salt and pepper to taste  

In medium pot heat 1 tsp olive oil over medium heat. Toss onions, garlic and carrots into pot and cook for 5- 8 minutes. Add in spinach and cook until wilted. Add broth, tomatoes, lentils, vinegar and spices. Stir to combine and bring to boil over medium heat. Turn heat to medium low and simmer for 15- 30 minutes until lentils are cooked but not mushy. If using canned lentils the cook time will be closer to 15 minutes. If using dried lentils the cook time will be 30 minutes.  

Recipes provided by Food. Fitness. Function
Elissa Jamieson BSc Nut & Food Sc, PTS, CHC


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megan@barrebodystudio.com

Barre Favs: Inspirational Quote

You're half way there challengers! But just like any good barre exercise... the second side is always more challenging. Take time to notice and appreciate both the physical and mental changes you've developed over the past two weeks of the 20 in 30 challenge. Check in with your goals and progress then refocus for the second half. As always, your barre bosses are here to keep you motivated and uplifted, so this weeks BarreFavs we are giving you our favourite quotes. We hope you're having as much fun with this challenge as we are!

"Start the way you mean to end." - Kirsten

"Attitude is the difference between an ordeal and an adventure" - Lindsey

“Believe you can and you’re half way there” - Kristen G

“Keep on moving forward even if you think you can’t as you never know whats around the next bend it may be the most fantastic thing ever!” - Erika

"If your dreams don't scare you, they aren't big enough." - Katarina

"I will give you the movement, but you have to do the work!" - Megan

"Push it, squeeze it, make it hard!" - Elissa

"If its both terrifying and amazing then you should definitely pursue it." - Katharine

"Your legs are not giving out. Your head is giving up. Keep going." - Erin  

Good luck in the second half barrestars! ;)
The BBSYEG Team


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megan@barrebodystudio.com

What's the Buzz at the Barre: November

christmas-holiday-btau0btw-1024x717 As we are heading into the most wonderful time of the year  and getting into the holiday spirit we wanted to share with you all the barretastic events and news at Barre Body Studio Edmonton.  We've got a lot going on over here at BBS this month: barre pop-up event at Kingsway Mall, Bring Your Boy to the Barre (Bust A Move event), child-minding, Barre With New Barretenders and private functions/events. Let us fill in the details!

1) Along with our friends at Fitset we are hosting a Bring your BF to the Barre at Kingsway Mall on Sunday, November 22 at 9:00am. This will be a complimentary, community class... in other words, your favourite Barre Body Fit class for free! We want to share this class with the community, so sign up with your best friend,  boy friend or barre friend and introduce them to their next favourite fitness regime. Everyone is invited and don't forget to stick around after for some socializing ft. healthy snacks, tea and great tunes! RSVP for this event by clicking here!

2) Last March, Megan and her backup barrestars had the pleasure of leading a barre sesh to raise money for the Alberta Cancer Foundation at Bust A Move Edmonton. This six hour fitness extravaganza has got us moving and shaking for breast health. And we cannot wait to do it again, so lets start fundraising! On Friday, November 27th at 7:30pm we are hosting (our fav) Bring Your Boy to the Barre class. This event will be on a donation basis with all proceeds going to Bust a Move 2016. So grab your husband, boyfriend, bestfriend or brother and lets get it going. Come on boys - do it for the tata's. ;)2015-11-13-10.43.52-e1447697959945

3) Have a little one at home? Don't let that stop you from getting your barre fix! And now we have got you covered, starting on Monday, November 16 we will be offering selected classes with child-minding. Check out our schedule here, to see when we are offering these services!

4) There are some new names on the schedule and new faces around the studio! We are so excited to introduce you to some of our up and coming  barretenders. Our Barre With New Bartenders class is a FREE class for you and the great way for our new instructors to perfect their class. Don't forget to sign up for these community classes through your MindBody Connect account and cheer on our new rockstar barretenders.

5) With the holidays quickly approaching we know that you are currently seeking out the best venue to host a Christmas party or holiday event. Look no further than your favourite fitness boutique. BBS offers private classes which are perfect for a fun, unique alternative to the typical Christmas party. If you are interested in connecting with your favourite barretender and setting up a private class for you and a group of colleagues or friends email us at edmonton@barrebodystudio.com.

Thats all for now - see you at the barre xo.
The BBSYEG Team

 


megan@barrebodystudio.com

What to do when summer running season wraps up

Dr. Jamieson is a Chiropractor located in Edmonton, Alberta. His emphasis is on sports Chiropractic and is a certified Active Release Technique provider.

What to do when running season wraps up and the vast majority of running events have concluded, it’s common for most runners to pull back on their mileage. This isn’t necessarily a bad thing, as quite often our bodies can use a bit of a break from the past 4-6 months of repetitive beating they take from running. That being said you also don’t want to lose all of the gains that you achieved throughout the running season by just stopping all activity.

I see countless runners in the spring that have emerging aches, pains and injuries from trying to start running at the levels they ended at the year prior. So the question becomes, what can you do to keep the gains that you’ve worked so hard for?

class6A big part of the offseason should be cross training. It should actually be a big part of the running season as well, but with a finite amount of free time cross training often gets pushed to the back burner in favour of a good run. Cross training consists of strengthening accessory muscle groups to help support the primary muscles you use for your primary activity (in this case running). Running is a very linear sport, which can lead to some significant muscle imbalances. It’s quite common to see knee, ankle and hip issues arise due to lack of strength or even a simple lack of activation, of the muscles that control our lateral/side-to-side movements. As these muscles become more balanced, it can actually improve running performance as you remove the rate limiting step that’s stopping you from going further, faster. A big emphasis of cross training for runners is working the gluteus medius and minimus muscles that are responsible for the lateral control of the hip and leg. These can be achieved with exercises such as glute bridges, single leg squats, side lunges, etc. The problem is a lot of people, especially runners, can find these exercises to be a little boring and monotonous, and not give the same sweat and stress reduction that a good run does.

IMG_9866-1024x683 A great way to still get the benefits of cross training in a more active and fun environment is Barre classes. The small isolated motions that these classes combine with some sweat producing anaerobic cardio can help strengthen the lateral hip muscles while aiding in maintaining some of the cardio gains you’ve achieved during the summer months. A portion of the class is done standing on one leg, which is one of the best ways to train running as you are always supported by only one leg on a run. This helps build endurance and proper joint biomechanics that have a huge benefit on running. I have talked with a number of runners who have simply worked Barre classes into their weekly run schedule and have had improvements in run time with less injury issues. Another benefit of these classes is they work the whole body, including the arms and shoulders, areas that really don’t get any work with running. That being said it is still important to keep up some of the aerobic cardio that you worked on all running season. This typically involves hitting the treadmill, indoor running track, or bundling up and facing the cold outdoor run. Mixing the cross training with some intermittent runs can go a long way towards keeping your fitness up so that come spring it takes no time at all to get back to the levels you’re at right now, and allows you to keep increasing your running performance to new heights.

976685_589083217791848_693575467_o-225x300 Dr Lanny Jamieson D.C
All Sport Health

 


megan@barrebodystudio.com

Form Friday: Bridge

When you think of a bridge, you likely picture iconic structures from around the world with a strong base and a supported center. Take that idea of a solid form and use it to create your own bridge—with your body.

Start lying on your back with your knees bent and feet flat on the mat. Your knees should be stacked over your ankles and in line with your feet. Lengthen the arms and press the palms of the hands into the mat. Both shoulder blades should be pressing into the mat with the chest open. This creates a great stretch across your chest and shoulders. Engage your core, pulling the belly button to the spine with the tailbone slightly tucked. Press down through your heels to feel your hamstrings engage and squeeze your glutes as you lift your hips off the ground. Your body should form a line from the knees all the way down to the shoulders. Bridge targets your core, low back, glutes and hamstrings. Some variations of bridge also target your quadriceps and inner thighs.

Once you have mastered this position, you can go into many different versions of bridge. Knowing this basic setup will help you build a strong foundation and allow you to get deeper into your practice.  

Let’s review…
FormFridayBridge

The BBS YYC Team


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megan@barrebodystudio.com

Lotto Challenge Winners

IMG_4508-683x1024_copyHuge Congratulations to all the finishers of the lotto challenge!

To all of you who made it to a 6am class, met a new barre buddy and rocked out to Britney Spears you deserve a special little something.  All finishers have a prize waiting for them!  The prizes are ready for pick up at Whitemud Crossing, if you would like to pick up at Holland Plaza just shoot us an email and we will have it there waiting.  As promised there were some awesome grand prizes up for grabs.  See your name? email edmonton@barrebodystudio.com to arrange pick up

Grand Prize Draw

Free Month of Barre - Carla McNeil. (We have already added it to your account-SURPRISE)

Free Private 1 on 1 or Private group Class - Jill Blaney.

BBS Tank- Alison Sokalski

lululemon Fit Session (with giftcard) - Kate Stemler

Large S'well Bottle - Barb Le Mare  

Can't wait for the next one!

XOXO
BBS Team


megan@barrebodystudio.com

#WomanCrushWednesday - Instructor Spotlight: Lindsey

IMG_5310-683x1024 Why do you barre so hard?

Not only have I got my body back to my 'in-shape' days where I walked to school uphill both ways and danced every day, but I have formed amazing friendships through the BBS community that will stay near and dear to my heart for a long time.

Any advice for the barre stars in your class?

Set attainable goals for yourself and never shy away from asking a question or providing feedback. Try not to take yourself too seriously, and have fun!

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

Yoga has always been a favorite, but my love for the outdoors has me hiking and skiing whenever I can. And since I've been doing barre I find myself a much stronger hiker and skier. I can now keep up to my mountain-man of a brother!

How did you get introduced to Barre?

IMG_5413-683x1024My brother's girlfriend, Jennyce, introduced me to BBS in Calgary shortly after their beautiful Ramsay studio opened. I was hooked right away and so excited to hear there was an Edmonton studio when I got transferred here through work. Jennyce is my favorite person to barre with and always motivates me to challenge myself.

What is your favorite book, movie, and/or TV show of all time?

My favorite book and movie of all time is Charlotte's Web. My favorite TV show is Sex and the City.

What would we find you jamming out to when you're not teaching? 

Country music. I try to slip it into the class every now and then.

What is your guilty pleasure?

Watching Real Housewives. And wine. Watching Real Housewives with wine.

What is a secret talent of yours?

I can cook a mean lasagna.


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megan@barrebodystudio.com

Barre Menu: 5 Healthy Snacks for the Challenge

The November challenge has begun! We know that 20 classes in 30 days is a big commitment, so we want to help you succeed! This week on the blog we are giving you some easy, simple snack ideas to help fuel your body during this challenge. Preparing healthy meals and snacks can feel like a lot of work, so all of these yummy, simple snacks take very little time to prepare. Who knows.. maybe with all that time that you're saving on food prep, you can push for the 25 classes! ;)

Trail Mix:

Mix together any combination of unsalted nuts, seeds and dried fruit

½ cup cashews

½ cup almonds

½ cup pumpkin seeds

½ cup raisons

 

Mayo-Free Tuna on Rice Crackers:

Drain half tin of tuna (in water) and mix together with 2 Tbsp of hummus. Spread this mixture on 2 rice crackers  

Fruit & Nut Butter:

Slice apple and serve with 2 Tbsp almond butter. Or try switching it up and slice ½ red pepper with nut butter

   

Energy Balls: ½ cup almond butter (can use natural peanut butter as well) ½ cup rolled oats ½ cup craisins (or any dried fruit) ¼ cup chia seeds 2 tablespoon hemp seeds 1 tablespoon honey Mix all ingredients together thoroughly in a bowl and refrigerate for a couple hours. Using a serving spoon, scoop bite-sized portions of the mixture and, using your hands, roll them into balls. Keep energy ball in refrigerator until you eat.

 

 

Spicy Baked Chickpeas:

1 (398 mL) can chickpeas, drained and rinsed

1 Tbsp. olive oil

½ teaspoon ground cumin

½ teaspoon chili powder

¼ teaspoon cayenne pepper

¼ teaspoon sea salt

Heat oven to 400 degree F. Place rinsed chickpeas on baking sheet and pat dry with paper towel removing moisture. Transfer chickpeas to medium bowl and toss with olive oil and spices until evenly coated. Spread chickpeas back on rimmed baking sheet and bake until crisp, about 30-40 minutes

 

Recipes provided by Food. Fitness. Function Elissa Jamieson BSc Nut & Food Sc, PTS, CHC


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